WOD

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6
Sep

090721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
Time cap: 15 Minutes

After Party

Thruster (1-1-1-1-1)

– From the rack

– Build to a heavy single for the day

5
Sep

090621

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

40 Minute AMRAP

100 Box Jumps (24″/20″)

1 Mile Run

100 V-ups

1 Mile Run

100 Burpees
– Both partners run together

– Split the reps for box jumps, v-ups and burpees how you choose

2
Sep

090321

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
Time cap: 10 Minutes

After Party

Metcon (Weight)

10 Minute E2MOM

1 Hang Squat Clean
Build to a heavy single for the day.

1
Sep

090221

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Back Squat (5×3)

Ascending in load.

After Party

1 Min Assault bike (Calories)

Max effort calories biked in 1 minute.
Done in heats , so bring the noise for the others! Unless you just went…then you lay on the ground, ha.

31
Aug

090121

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

2000m Row

30 Toes to bar

200m Farmer carry (53’s/35’s)

1000m Row

20 Toes to bar

100m Farmer carry

500m Row

10 Toes to bar

50m Farmer carry

Time cap: 22 Minutes

After Party

10 Minutes

Practice Inversions

– Handstand holds, freestanding (hold wall walk for beginners)

– Inverted taps for balance and coordination

30
Aug

083121

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

25 Minute AMRAP

100 Double DB shoulder-to-overheads

100 Double DB deadlifts

100 Strict sit-ups

100 Single-arm DB overhead squats

(50’s/35’s)

After Party

Accumulate 2 Minutes in L-Sit

29
Aug

083021

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

15 Ring Muscle-ups

30 Double DB Front Rack Lunge

150 Double Unders

(50’s/35’s)

Time cap: 20 Minutes

After Party

4×8

Bi’s

Tri’s

Goodmornings