11
Aug
081221
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
30 Toes to bar
1.5 Mile Run
30 Toes to bar
1.5 Mile Run
30 Toes to bar
Time cap: 27 Minutes
*Inspired by CFG21 Event 10
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WOD
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10
Aug
081121
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
A: Metcon (Time)
5 Rounds
200m Run
1 Clean
W 115/125/135/145/155
M 165/185/205/225/245
Time cap: 8 Minutes
Rest 8 Minutes before part B.
B: Metcon (Time)
5 Rounds
200m Run
1 Clean
W 160/165/170/175/180
M 255/260/265/270/275
Time cap: 8 Minutes
*Inspired by CFG21 Event 6/7
After Party
Bi’s and Tri’s if time
9
Aug
081021
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Wall Walks
Thrusters (135/95)
Time cap: 20 Minutes
*Inspired by CFG21 Event 4
After Party
4x100m
Farmer carry (Heavy)
*100m Splits gives you a chance to re-calibrate if needed, change objects go heavier..make this challenging
8
Aug
080921
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
400m Plate Run (45/25)
5 Deadlifts (315/205)
12 Ring Muscle-ups
24 Bar Muscle-ups
12 Ring Muscle-ups
5 Deadlifts
400m Plate Run
Time cap: 18 Minutes
*Inspired by CFG21 Event 2
Ideally for the run you carry a plate from your bar.
After Party
Abs if time
7
Aug
080821
Commonwealth CrossFit – WOD
Skill
A: Metcon (No Measure)
4 Minutes
Run/Bike/Row/Ski
Warm-up Buy-In
Set your pace
B: Metcon (No Measure)
4x
:20 Back scale
:10 Rest
:20 L-Sit
:10 Rest
:20 Handstand hold
:10 Rest
:20 Front Plank
:10 Rest
:20 Child’s Pose
:10 Rest
C: Metcon (No Measure)
4 Minutes
Run/Bike/Row/Ski
Cool-Down Cash-Out
Match your pace
After Party
4×8
Bicep Curls
Triceps extensions
6
Aug
080721
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
20 Minute AMRAP
10 Thrusters (95/65)
10 Burpees
*Partner runs 400m and is pacer, pick up where you end each transition
After Party
10 Minutes
Practice Ring Muscle-ups
From low ring transitions to stringing reps together. Don’t make this an AMRAP, wherever your deficiencies lie, spend time on drills for that specific portion of the movement.
5
Aug
080621
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
5000m Row
*E3MOM 100 Double Unders
Time cap: 30 Minutes
Workout starts with dubs.
4
Aug
080521
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (Time)
With a partner
20-18-16-14-12-10-8-6-4-2
Deadlift (275/185)
Bench Press (185/125)
Cleans (135/95)
– Split the work how you choose
– Multiple bars set-up for each lift allowed, where applicable