WOD

Refer A Friend

Invite A Friend To Check Us Out!
12
Aug

081321

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

21-15-9

Cal Bike

Snatch (105/75)

Time cap: 8 Minutes
*Inspired by CFG21 Event 9

RUN IN TWO HEATS SO EVERYONE GETS A BIKE

If you’re not working out, you’re cheering your butt off!

After Party

Metcon (Weight)

10 Minute E2MOM

1 Snatch

*Full Snatch, landing in squat
Ascedning in wieght, build to a heavy single for the day.

10
Aug

081121

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

A: Metcon (Time)

5 Rounds

200m Run

1 Clean

W 115/125/135/145/155

M 165/185/205/225/245

Time cap: 8 Minutes
Rest 8 Minutes before part B.

B: Metcon (Time)

5 Rounds

200m Run

1 Clean

W 160/165/170/175/180

M 255/260/265/270/275

Time cap: 8 Minutes
*Inspired by CFG21 Event 6/7

After Party

Bi’s and Tri’s if time

9
Aug

081021

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Wall Walks

Thrusters (135/95)

Time cap: 20 Minutes
*Inspired by CFG21 Event 4

After Party

4x100m

Farmer carry (Heavy)

*100m Splits gives you a chance to re-calibrate if needed, change objects go heavier..make this challenging

8
Aug

080921

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

400m Plate Run (45/25)

5 Deadlifts (315/205)

12 Ring Muscle-ups

24 Bar Muscle-ups

12 Ring Muscle-ups

5 Deadlifts

400m Plate Run

Time cap: 18 Minutes
*Inspired by CFG21 Event 2

Ideally for the run you carry a plate from your bar.

After Party

Abs if time

7
Aug

080821

Commonwealth CrossFit – WOD

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Skill

A: Metcon (No Measure)

4 Minutes

Run/Bike/Row/Ski
Warm-up Buy-In

Set your pace

B: Metcon (No Measure)

4x

:20 Back scale

:10 Rest

:20 L-Sit

:10 Rest

:20 Handstand hold

:10 Rest

:20 Front Plank

:10 Rest

:20 Child’s Pose

:10 Rest

C: Metcon (No Measure)

4 Minutes

Run/Bike/Row/Ski
Cool-Down Cash-Out

Match your pace

After Party

4×8

Bicep Curls

Triceps extensions

6
Aug

080721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

20 Minute AMRAP

10 Thrusters (95/65)

10 Burpees

*Partner runs 400m and is pacer, pick up where you end each transition

After Party

10 Minutes

Practice Ring Muscle-ups

From low ring transitions to stringing reps together. Don’t make this an AMRAP, wherever your deficiencies lie, spend time on drills for that specific portion of the movement.