052522
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
500m Row
15 Box Jumps (24″/20″)
200m Farmer Carry (35’s/20’s)
20 Minute AMRAP
500m Row
15 Box Jumps (24″/20″)
200m Farmer Carry (35’s/20’s)
20 Minute AMRAP
500m Row
15 Box Jumps (24″/20″)
200m Farmer Carry (35’s/20’s)
Carries with 2 DBs
x3
2 Get-ups per side
:20 Side plank per side
Ascending in load.
Accumulate 2 Minutes in L-sit
4×5 Good mornings
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time cap: 15 Minutes
3×8
Bicep Curls
Triceps Extensions
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap: 15 Minutes
– Swings are overhead
4×6
Bicep Curls
Triceps Extensions
10 Minute AMRAP
5 Burpees
1 Rope Climb
30 Double Unders
Pistol Practice
– Beginner technique drills
– Advanced weighted
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Accumulate 2 Minutes in Front Plank
– Beginner static hold
– Advanced add reaches