WOD

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “Rankel” (amended) 20 Minute AMRAP 6 Deadlifts (225/155) 7 Burpee box jumps (24″/20″) 10... Read More

Crossfit Accolade – CrossFit Metcon Metcon (Time) 3 Rounds 800m Run 30 Pull-ups 40 Push-ups 50 Squats Time cap: 30 Minutes

Crossfit Accolade – CrossFit Weightlifting Overhead Squat (3-3-3-3-3) For quality, build to a heavy triple for the day then repeat across all sets. 2-3min rest... Read More

Crossfit Accolade – CrossFit Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8... Read More

Crossfit Accolade – CrossFit Metcon Metcon (Time) 5 Rounds 10 Snatches (75/55) 10 Handstand push-ups Time cap: 15 Minutes

Crossfit Accolade – CrossFit Metcon Metcon (Time) 4 Rounds 15 Med ball sit-ups 30 Wall balls 45 Double unders (20/14) Time cap: 15 Minutes

Crossfit Accolade – CrossFit Metcon Metcon (Time) 1 Mile Run 100 Squats 800m Run 100 Push-ups 400m Run 100 Sit-ups Time cap: 30 MinutesWeather dependent... Read More

Crossfit Accolade – CrossFit Metcon Metcon (Time) 5 Rounds 20 Bar over burpees 12 Deadlift (185/125) Time cap: 15 Minutes

Crossfit Accolade – CrossFit Metcon Metcon (Calories) 30 Minute AMRAP 3 Cal Row 3 Cal Bike 6 Cal Row 6 Cal Bike 9 Cal Row... Read More

Crossfit Accolade – CrossFit Weightlifting Front Rack Lunge (7×2) For quality. Build to a heavy set of 2 (per side) and repeat across all sets.... Read More