WOD

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Invite A Friend To Check Us Out!
9
Jul

071022

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

200m Sg. Arm Farmer Carry (53/35)

10 Box Step ups (24″/20″)

30 Double Unders

After Party

Pistol Practice

– Beginner technique drills

– Advanced weighted

7
Jul

070822

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

A: Metcon (AMRAP – Reps)

2 MInute AMRAP

10 Thrusters (135/95)

Max bar muscle-ups
Rest 2 minutes before part B

B: Metcon (AMRAP – Reps)

2 Minute AMRAP

10 Bar muscle-ups

Max Thrusters (135/95)

After Party

Front Squat (2-2-2)

Flat sets, no more than 92% 1RM.

6
Jul

070722

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

1 Deadlift (315/205)

200m Run

2 Deadlift

200m Run

3 Deadlift

200m Run

Cont’d…
Deadlift ascends by 1 rep each round.

After Party

Tabata V-ups/Seated Twists

*Alternating movements

2
Jul

070322

Commonwealth CrossFit – WOD

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Metcon

Metcon (Time)

4 Rounds

200m Run

15 V-ups

50 Double Unders

15 DB Squats (50/35)

Time cap: 18 Minutes
DB squat is single DB, choose your rack positon (ex. front rack, resting on shoulder, across the back etc.)

After Party

x3

8 Supermans

6 Single leg glute bridge (per side)

30
Jun

070122

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

6 Strict Pull-ups

12 Sit-ups

18 Lunges
Lunge is body weight alternating 18 total, 9 per side.

After Party

Practice Kipping HSPU

– Beginner balance and support in start and end positions

– Intermediate bigger vs shallower kip

– Advanced deficit

29
Jun

063022

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

4 Rounds

100 Double Unders

20 Burpees

400m Run

Time cap: 22 Minutes

After Party

x3

5 Standing side crunch (per side)

100ft Farmer carry (heavy)