WOD

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4
Sep

WOD – Tue, Sep 5

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

50-40-30-20-10

Sit-ups

Run 200m after each round

Time cap: 15 Minutes

After Party

Practice Handstand Walks

3
Sep

WOD – Mon, Sep 4

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

1
Sep

WOD – Sat, Sep 2

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

24 Minute AMRAP

14 Snatches (135/95)

80 Double Unders

14 Snatches

4 Rope Climbs
One person working at a time, split the work how you choose.

31
Aug

WOD – Fri, Sep 1

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

500m Row

Max Unbroken Toes to Bar

After Party

4×5

Bicep Curls

Triceps Extensions

28
Aug

WOD – Tue, Aug 29

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Bench Press (x8 @ 50%;
2×5 @ 50-60%;
x5 @ 60%;
x5 @ 70%;
x5 @ 80%)

After Party

Metcon (AMRAP – Reps)

1 Set Max Unbroken Push-ups.

27
Aug

WOD – Mon, Aug 28

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

60 Box Jumps (24″/20″)

60 Pull-ups

60 KB Swings (70/53)

Time cap: 14 Minutes
Swings to parallel.

After Party

Accumulate 10 Full Get-ups

*5 Per Side