WOD

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15
Jan

WOD – Sun, Jan 15

Commonwealth CrossFit – WOD

Metcon

Metcon (Time)

21-15-9-9-15-21

KB Front Rack Lunge (53/35)

Toes to Bar

Time cap: 15 Minutes
– Lunge is single arm (switch as you choose) alternating fwd lunge

After Party

x3

5 Standing side crunch (per side)

100ft Farmer’s Carry

14
Jan

WOD – Sat, Jan 14

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

24 Minute AMRAP

12Shoulder to Overhead (135/95)

12 KB Swings (70/53)

12 Box Jump Overs (24″/20″)
– Swings to parallel.

– One person working at a time. split the work how you choose.

11
Jan

WOD – Wed, Jan 11

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

3 Rounds

60 Cal Bike

60 Cal Row

120 Double Unders (each)
One person working at a time, split the work how you choose for bike and row, both partners do all given reps of double unders.

10
Jan

WOD – Tue, Jan 10

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

20 Minute AMRAP

8 Pistols

4 StrictHandstand Push-ups

2 Muscle-ups
Trading full rounds.

9
Jan

WOD – Mon, Jan 9

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

After Party

Tabata

Hollow Holds

7
Jan

WOD – Sat, Jan 7

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

3 Rounds

2023m Row

20 Snatches (135/95)

23 Burpees
One person working at a time, split the work how you choose.