WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

View Public Whiteboard

Strength

Bench Press (x5 @ 50%;
2×3 @ 50-60%;
x3 @ 65%;
x3 @ 75%;
x3 @ 85%)

After Party

3×8

Bicep Curls

Triceps Extensions

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

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

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.

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

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

5 Rounds

3 Deadlift (315/215)

200m Run

10 Bar over Burpees

Time cap: 20 Minutes

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.

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