WOD

Refer A Friend

Invite A Friend To Check Us Out!
6
Jun

060722

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Reps)

4 Rounds

1 Min Max Cal Row

1 Min Max Sit-ups

1 Min Max Strict Ring Dips

1 Min Max Box Jumps (24″/20″)

1 Min Rest

After Party

3×8

Bicep Curls

Triceps Extensions

5
Jun

060622

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Memorial WOD created by the Buffalo, NY CrossFit community remembering the victims of the grocery store shooting that recently took place.

Metcon (Time)

“Buffalo 10”

With a partner

10 Rounds

5 Deadlifts (225/155)

14 Push-ups

22 Double Unders

400m Run Together

Time cap: 40 Minutes
Each partner must complete the given work in order with one person working at a time, you go I go.

2
Jun

060322

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

30 Snatches (155/105)

Time cap: 10 Minutes

After Party

1 Min Assault bike (Calories)

Max effort calories biked in 1 minute.

31
May

060122

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Shoulder Press (5×5)

Flat sets, volume under load. No greater than 80% 1RM.

After Party

Practice Handstand Push-ups

– Beginner Pike/Ab-mat(s)

– Intermediate Full Range of Motion

– Advanced Kipping

29
May

053022

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

27
May

052822

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

With a Partner

10-20-30-40-50

DB Snatch (50/35)

Cal Bike

Backwards Burpee

Time cap: 30 Minutes
One person working at a time, split the work how you choose.

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26
May

052722

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

After Party

x3

:20 Front Plank reaches

:10 Rest

:20 Supermans

:10 Rest