24
May
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)
WOD
Refer A Friend
Invite A Friend To Check Us Out!
24
May
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)
Carries with 2 DBs
After Party
x3
2 Get-ups per side
:20 Side plank per side
23
May
052422
Commonwealth CrossFit, CrossFit Accolade – WOD
Strength
Back Squat (7×3)
Ascending in load.
After Party
Accumulate 2 Minutes in L-sit
4×5 Good mornings
22
May
052322
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
DT (Time)
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
After Party
3×8
Bicep Curls
Triceps Extensions
20
May
Weekend Lifting!
Commonwealth CrossFit, CrossFit Accolade – Social Open Gym
19
May
052022
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time cap: 15 Minutes
– Swings are overhead
After Party
4×6
Bicep Curls
Triceps Extensions
18
May
051922
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Burpees
1 Rope Climb
30 Double Unders
After Party
Pistol Practice
– Beginner technique drills
– Advanced weighted
16
May
051722
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Jerry (Time)
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
After Party
Accumulate 2 Minutes in Front Plank
– Beginner static hold
– Advanced add reaches