WOD

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17
May

WOD – Thu, May 18

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

After Party

Power Snatch (3×1)

1 attempt every 2 minutes.

16
May

WOD – Wed, May 17

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

4 Rounds

25 Box Jumps (24″/20″)

25 KB Swings (70/53)

25 Sit-ups

Time cap: 15 Minutes
Swings to parallel.

After Party

x4

5 Triceps Extensions

50ft Carry (heavy, mixed/unbalanced, odd object)

14
May

WOD – Mon, May 15

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

On a 3 Minute clock, AMRAP:

3 Rounds

5 Pull-ups

10 Push-ups

15 Squats

If completed before 3 minutes, add 3 minutes and proceed:

6 Rounds (total)

5 Pull-ups

10 Push-ups

15 Squats

If completed before 6 minutes, add 3 minutes and proceed:

9 Rounds (total)

If completed before 9minutes, add 3 minutes and proceed:

12 Rounds (total)

If completed before 12 minutes, add 3 minutes and proceed:

AMRAP

Stop at 15 Minutes.
– If 3 rounds are complete in 3 minutes athlete earns an additional 3 minutes to complete another 3 rounds continuing up to 15 minutes

– Score would be total number of rounds and reps completed before cut-off

– If an athlete gets cut off before 12 minutes, record score and continue to complete as many rounds as possible until 12 minutes

After Party

x4 (per side)

5 Bicep Curls

5 Single leg glute bridge

10
May

WOD – Thu, May 11

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Reps)

5 – 3 Minute Rounds

400m Run

Max Burpees

1 Minute rest after each round

After Party

x3

100ft Farmer’s Carry

6 Standing Side Crunch (per side)

9
May

WOD – Wed, May 10

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

12-9-6

Deadlift (315/215)

Chest to bar Pull-ups

Time cap: 10 Minutes

After Party

Practice Bar Muscle-ups

8
May

WOD – Tue, May 9

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

15 Deficit Handstand Push-ups

30 Pistols

15 Strict Handstand Push-ups

30 Lunges

15 Kipping Handstand Push-ups

30 Squats

Time cap: 15 Minutes
Deficit rubber 45lb plates/25lbplates

After Party

Tabata Hollow Hold

7
May

WOD – Mon, May 8

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Squat Clean and Jerk (7×2 @ 75% 1RM C+J)

Not touch n go.

After Party

Empty Bar

3×3 Tall Clean

*Standing tall with bar at hip, shrug to pull under

3×3 Tall Split Jerk

*Start with bar above forehead, press under into recieving position

5
May

WOD – Sat, May 6

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

10 Rounds (each)

1 Rope Climb

5 Strict Ring Dips

50 Double unders

Time Cap: 28 Minutes
Trading full rounds.