1
Aug
080221
Commonwealth CrossFit, CrossFit Accolade – WOD
Strength
Back Squat (5-5-5-3-3-3-1-1-1)
Ascending in load.
After Party
Accumulate 2 Min in L-Sit
WOD
Refer A Friend
Invite A Friend To Check Us Out!
31
Jul
080121
Commonwealth CrossFit – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP
10 Box Jumps (24″/20″)
10 Ring Dips
200m Run
After Party
4x
4 Turkish Get-ups (2 per side)
100m Farmer Carry (Heavy)
30
Jul
073121
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
30 Minute AMRAP
1500m Row (250m splits)
40 Overhead Lunges (135/95)
40 Toes to Bar
– You go I go on 250s until you reach 1500 (3 each)
– One person working at a time on the lunges and toes to bar, split the reps how you choose
29
Jul
073021
Commonwealth CrossFit, CrossFit Accolade – WOD
Strength
Bench Press (7×3)
Ascending in load.
After Party
3x For Quality
8 Ring Rows
8 Goodmornings (empty bar/light weight)
8 Glute Bridges
*Slow and controlled
25
Jul
072621
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
15-12-9
Thrusters (95/65)
Pull-ups
12-9-6
Thrusters (115/75)
Chest to bar Pull-ups
9-6-3
Thrusters (135/95)
Bar Muscle-ups
Time cap: 18 Minutes
Metcon (Time)
15-12-9
Thrusters (95/65)
Pull-ups
12-9-6
Thrusters (115/75)
Chest to bar Pull-ups
9-6-3
Thrusters (135/95)
Bar Muscle-ups
Time cap: 18 Minutes
After Party
4×8
Bicep Curls
Triceps Extensions