WOD

Crossfit Accolade – CrossFit Weightlifting Shoulder Press (3-3-3-3-3-3-3) Ascending in load, 2-3min rest between sets.

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min Max Burpees 1 Min Max Snatches (75/55) 1 Min Max Box jumps... Read More

Crossfit Accolade – CrossFit Metcon Metcon (Time) 21-15-9 Thrusters (95/65) Chest to bar Pull-ups Then, 21-15-9 Thrusters (75/55) Pull-ups Time cap: 15 Minutes

Crossfit Accolade – CrossFit Metcon Metcon (Time) 1000m Run Then, 10 Rounds 3 Clean and jerks (135/95) 3 Bar over burpees Then, 1000m Run Time... Read More

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min Max Wall Walks 1 Min Max American Swings (53/35) 1 Min Max... Read More

Crossfit Accolade – CrossFit Metcon Metcon (Time) 4 Rounds 400m Run 12 Overhead Lunges (135/95) Time cap: 15 Minutes

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Reps) 18 Minute E3MOM 500m Row Max Single UndersIf you can’t hold below a 2:30 pace on... Read More

Crossfit Accolade – CrossFit Weightlifting Deadlift (5-5-5-5-5) Flat sets, all at the same working weight. The goal today is not a max set but a... Read More

Crossfit Accolade – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20#... Read More

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m Run 20 Sit-ups 20 Russian swings (53/35)