WOD

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5
Jan

010522

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

20 Cal Row

10 Strict Dips

5 Wall Walks

After Party

3x

:20 Side plank (per side)

:20 Superman hold

4
Jan

010422

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

21-15-9

Front squat (135/95)

Toes to bar

Time cap: 10 Minutes

After Party

Front Squat (2-2-2)

Flat sets. No more than 85% across all sets. Goal is volume under load not building to max.

*From the rack

2
Jan

010222

Commonwealth CrossFit – WOD

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Metcon

Metcon (Time)

4 Rounds

20 Sg. Arm DB Clean

20 DB Box step-up (20″)

10 DB Turkish Get-up

(50/35)

Time cap: 15 Minutes

After Party

Tabata

Seated twists/Supermans

*Alternating rounds

30
Dec

123021

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Calories)

With a partner

30 Minute AMRAP

3 Rounds (each)

10 Cal Bike

3 Rounds (each)

15 Cal Bike

3 Rounds (each)

20 Cal Bike

Cont’d…
Trading full rounds, you go I go. Reps continue to ascend by 5 every 3 rounds.

29
Dec

122921

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

100-80-60-40-20 Double Unders

25-20-15-10-5 Toes to bar
Time cap: 10 Minutes

After Party

4×6

Bicep Curls

Triceps Extensions

Good mornings

27
Dec

122721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Time cap: 16 Minutes

After Party

Deadlift (5×3)

Flat sets. No more than 85% across all sets. Goal is volume under load not building to max.