WOD

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1
Sep

090221

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Back Squat (5×3)

Ascending in load.

After Party

1 Min Assault bike (Calories)

Max effort calories biked in 1 minute.
Done in heats , so bring the noise for the others! Unless you just went…then you lay on the ground, ha.

31
Aug

090121

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

2000m Row

30 Toes to bar

200m Farmer carry (53’s/35’s)

1000m Row

20 Toes to bar

100m Farmer carry

500m Row

10 Toes to bar

50m Farmer carry

Time cap: 22 Minutes

After Party

10 Minutes

Practice Inversions

– Handstand holds, freestanding (hold wall walk for beginners)

– Inverted taps for balance and coordination

30
Aug

083121

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

25 Minute AMRAP

100 Double DB shoulder-to-overheads

100 Double DB deadlifts

100 Strict sit-ups

100 Single-arm DB overhead squats

(50’s/35’s)

After Party

Accumulate 2 Minutes in L-Sit

29
Aug

083021

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

3 Rounds

15 Ring Muscle-ups

30 Double DB Front Rack Lunge

150 Double Unders

(50’s/35’s)

Time cap: 20 Minutes

After Party

4×8

Bi’s

Tri’s

Goodmornings

28
Aug

082921

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Minute DB Hang squat clean (50’s/35’s)

1 Minute Sit-ups

1 Minute Deficit Push-ups

1 Minute Rest
– Two DBs for squat clean and push-ups

– Push-ups from DBs or substitute with hands on plates if needed.

After Party

10 Minutes

Pistol Practice

Focus on strength and balance for beginners and optimal torso position and cycling reps for advanced athletes.

25
Aug

082621

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

3 Burpee Box Jump Overs

3 Deadlifts (225/155)

6 Burpee Box Jump Overs

6 Deadlifts

9 Burpee Box Jump Overs

9 Deadlifts

Cont’d…
Reps continue to ascend by 3.

After Party

10 Minutes

Practice Bar Muscle-ups

Identify progressive scales for athletes for future reference to perform in metcon and complimentary drills for skill development