WOD

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Time cap: 15 Minutes

After Party

Back Squat (5×5)

Flat sets (same weight across) at no more than 80% 1RM.

Commonwealth CrossFit – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

5 Strict Chest to bar pull-ups

7 Single-arm DB overhead squats (50/35)

30 Double unders
*Inspired by CFG21 Event 11

After Party

Metcon (Calories)

8 Minute

Max Cal Run/Bike/Ski/Row
– Dealer’s choice

Commonwealth CrossFit, CrossFit Accolade – WOD

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Strength

Bench Press (5-5-5-3-3-3-1-1-1)

Ascending in load.

Metcon

Metcon (Time)

With a partner

3 Rounds

40 Medball Sit-ups (20/14)

20 Double DB Swings (50’s/35’s)

Then

80 Double DB Devil press (50’s/35’s)

Time cap: 17 min.
*Inspired by CFG21 Team Event 11

– One person working at a time, split the work how you choose

– Swings finish at shoulder height

Commonwealth CrossFit, CrossFit Accolade – WOD

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Metcon

Metcon (Time)

21-15-9

Cal Bike

Snatch (105/75)

Time cap: 8 Minutes
*Inspired by CFG21 Event 9

If you’re not working out, you’re cheering your butt off!

After Party

Metcon (Weight)

10 Minute E2MOM

1 Snatch

*Full Snatch, landing in squat
Ascedning in wieght, build to a heavy single for the day.

Commonwealth CrossFit, CrossFit Accolade – WOD

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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

Commonwealth CrossFit, CrossFit Accolade – WOD

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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

Commonwealth CrossFit, CrossFit Accolade – WOD

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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

Commonwealth CrossFit, CrossFit Accolade – WOD

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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