WOD

Refer A Friend

Invite A Friend To Check Us Out!
28
Aug

082921

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Minute DB Hang squat clean (50’s/35’s)

1 Minute Sit-ups

1 Minute Deficit Push-ups

1 Minute Rest
– Two DBs for squat clean and push-ups

– Push-ups from DBs or substitute with hands on plates if needed.

After Party

10 Minutes

Pistol Practice

Focus on strength and balance for beginners and optimal torso position and cycling reps for advanced athletes.

25
Aug

082621

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

3 Burpee Box Jump Overs

3 Deadlifts (225/155)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

Cont’d…
Reps continue to ascend by 3.

After Party

10 Minutes

Practice Bar Muscle-ups

Identify progressive scales for athletes for future reference to perform in metcon and complimentary drills for skill development

21
Aug

082221

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

15 Sit-ups

50 Double Unders

100m Farmer Carry

After Party

3x

:20 Side Plank (each side)

:20 Upward Dog

:20 Downward Dog

8 SLDL (each side)

19
Aug

082021

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

6-10-14

Deadlift (315/205)

Strict Handstand Push-ups

Time cap: 7 Minutes
*Inspired by CFG21 Event 14

After Party

10 Minutes

Practice Inversions

– Handstand holds against wall (progress to shoulder taps etc.)

– Freestanding handstands

– Handstand walks