Category

WOD

121020

Crossfit Accolade – CrossFit Metcon Metcon (Time) 50 Pull-ups 100 Push-ups 200 Sit-ups Time cap: 18 Minutes

120920

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Reps) 2x Tabata Air Squats Tabata Handstand walk around the box– To be completed in order twice

120820

Crossfit Accolade – CrossFit Metcon Metcon (Time) 10 Rounds 10 DB Snatch 50 Double unders Time cap: 14 Minutes Skill Teach: Turkish Get-ups

120720

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 20 Clean and Press 20 Thrusters 20 Burpees to target

120520

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Reps) 5 Rounds 1 Min Strict press 1 Min Sit-ups 1 Min Mountain climbers 1 Min Rest

120420

Crossfit Accolade – CrossFit Metcon Metcon (Time) 30-20-10 Toes to bar Front rack lunge Time cap: 10 Minutes

120320

Crossfit Accolade – CrossFit Metcon Metcon (Time) 3 Rounds 400m Run 25 Thrusters 15 Pull-ups Time cap: 15 Minutes

120220

Crossfit Accolade – CrossFit Metcon Metcon (Time) 100 DB Snatch 100 Burpees Time cap: 15 Minutes– Snatches alternating

120120

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 20 Push-ups 20 American Swings 20 Box Jumps

113020

Crossfit Accolade – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 100 Double unders 20 DB Overhead Squats Skill Tabata Pistols