WOD

Refer A Friend

Invite A Friend To Check Us Out!
29
Sep

093021

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

5 Rounds

500m Row

30 Push-ups

Time cap: 20 Minutes

After Party

10 Minutes

Practice Ring Muscle-ups

*More MU to come this week, extra opportunity to fine tune

27
Sep

092821

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

50 KB Swings (70/53)

400m Run

40 KB Swings

800m Run

30 KB Swings

1 Mile run

Time cap: 24 Minutes

After Party

Accumulate 2 minutes in L-Sit

26
Sep

092721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

25 Double DB Push Jerks

50 Double-unders

25 Double DB Step-ups

50 Double-unders

(50’s/35’s) (24″/20″)

Time cap: 18 Minutes

After Party

Split Jerk (1-1-1-1-1)

From the rack, focus is more on footwork. Can be flat or ascending but you should not miss ANY reps. Not a 1RM attempt, just some quality reps at a moderate to heavy load no more than 85-90% tops.

23
Sep

092421

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Distance)

With a partner

32 Minute AMRAP

1 Mile Run

4k Bike
One person working at a time trading every 400m on the run and 1000m on the bike

22
Sep

092321

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Metcon (Weight)

10 Minute E2MOM

1 Hang Squat Snatch
Ascending in load.

Metcon

Metcon (Time)

42-30-18

Cal Row

Alt. DB Hang Snatch (50/35)

Time cap: 12 Minutes

21
Sep

092221

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

100 Burpees to target

Time cap: 10 Minutes
Target 6″ above reach.

After Party

Bench Press (5×3)

Flat, all working sets done at the same weight.