WOD

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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.

19
Sep

092021

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

After Party

Ab finisher

18
Sep

091921

Commonwealth CrossFit – WOD

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Strength

Front Rack Lunge (4×4)

– Alt. 2 per side (4 total)

– Flat sets, heavy

– From the rack

Metcon

A: Metcon (Calories)

8 Minute AMRAP

50 Double unders

15 Cal Bike
– 2 minutes rest before part B

B: Metcon (Calories)

8 Minute AMRAP

50 Double unders

15 Cal Row
– Half can start on concept bike while half start on row if necessary to accomodate class size

16
Sep

091721

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

30-20-10

Medball Sit-up (20/14)

Toes to bar

Wallball (20/14)

Time cap: 10 Minutes

After Party

Metcon (4 Rounds for time)

4x400m Run

Time cap: 16 Minutes
1:1 Work to rest ratio.

15
Sep

091621

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Reps)

15 Minute AMRAP

1 Ring Muscle-up

5 Box Jumps (24″/20″)

2 Ring Muscle-ups

10 Box Jumps

3 Ring Muscle-ups

15 Box Jumps

Cont’d…
Reps continue to ascend by 1 and 5 respectively.

After Party

10 Minutes

Practice Handstand Walk

14
Sep

091521

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

500m row

30 Russian swings (70/53)

1000m row

20 Russian swings

2000m row

10 Russian swings

Time cap: 19 Minutes

After Party

10 Minutes

Pistol Practice