WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

60 Cal Row

60 Pistols

Time cap: 11 Minutes

After Party

4×6

Bicep Curls

Triceps Extensions

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m Run

Max Pull-ups

400m Run

Max Toes to Bar

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Swings are overhead (70/53).

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Power Snatch (3×1 Ascending in load )

One attempt every 2 minutes

Metcon

Metcon (Time)

12-9-6

Snatch (135/95)

Burpee Box Jump (24″/20″)

Time cap: 8Minutes

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

12 Rounds

5 Deadlift (225/155)

3 Muscle-ups

200m Run
Trading full rounds

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

50-40-30-20-10

Double Under

Sit-up

*20 KB Swing after each round (53/35)

Time Cap: 20 Minutes
KB Swing overhead.

After Party

x4

:30 Farmer’s Carry

:30 Rest

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

After Party

4×6

Bicep Curls

Triceps Extensions

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

5 Rounds

400m Run

250m Row

500m Bike

Time cap: 24 Minutes
Both partners complete all the work. Both partners will run each 400 together. Once inside, one person bikes while the other rows then switch and repeat before starting the next round.

After Party

x4

:45 Plank

:15 Rest