WOD

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6
Jan

WOD – Fri, Jan 6

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

3000m Bike

30 Bar Muscle-ups

3000m Bike

50 Strict Pull-ups

3000m Bike

70 Pull-ups
One person working at a time, split the work how you choose.

5
Jan

WOD – Thu, Jan 5

Commonwealth CrossFit, CrossFit Accolade – WOD

Strength

Deadlift (1×8 <= 50%; 1x5 57%; 1x5 67%; 1x5 77%; 1x5 87%)

After Party

x4

5 Goodmornings (empty/light)

:20 Hollow Rock/Hold

4
Jan

WOD – Wed, Jan 4

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

30 Squat Clean and Jerks

(135/95)

Time cap: 10 Minutes

After Party

Squat Clean and Jerk (3×1
*1 Rep E2MOM )

Flat or ascending.

3
Jan

WOD – Tue, Jan 3

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Bike/Row Pyramid (Calories)

1 Min Max Cal Bike
1 Min Max Cal Row
2 Min Max Cal Bike
2 Min Max Cal Row
3 Min Max Cal Bike
3 Min Max Cal Row
3 Min Max Cal Bike
3 Min Max Cal Row
2 Min Max Cal Bike
2 Min Max Cal Row
1 Min Max Cal Bike
1 Min Max Cal Row

After Party

4×6

Bicep Curls

Triceps Extensions

2
Jan

WOD – Mon, Jan 2

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

3 Rounds

100 Double Unders

20 KB Swings

20 KB Front Rack Lunges

(70/53)

Time cap: 15 Minutes
– Swings to parallel

– Lunges, hold your KB in rack position (your choice which side and or when to switch)

After Party

x3

100ft Farmer’s Carry

5 Standing Side Crunch (per side)

1
Jan

WOD – Sun, Jan 1

Commonwealth CrossFit – WOD

Metcon

Metcon (Time)

5 Rounds

10 Ring Rows

10 Strict Knee Raises

15 Air Squats

15 Burpees

Time cap: 16 Minutes

After Party

1000m Row (Time)

Max Effort 1000m Row

31
Dec

WOD – Sat, Dec 31

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

10 Rounds

9 Deadlifts

6 Hang Power Cleans

3 Push Jerks

(185/125)
One person working at a time, split the work how you choose.

30
Dec

WOD – Fri, Dec 30

Commonwealth CrossFit, CrossFit Accolade – WOD

Metcon

Metcon (Time)

With a partner

50-40-30-20-10 Cal Bike

Then,

100-80-60-40-20 Double Unders
Both partners complete all the given work, trading full rounds.