WOD

Refer A Friend

Invite A Friend To Check Us Out!
21
May

052121

Crossfit Accolade – CrossFit

Weightlifting

Deadlift (5-5-5-5-5)

Ascending in load, 2-3min rest between sets.

20
May

052021

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

1 Strict HSPU

10 Double unders

1 Strict HSPU

10 Double unders

1 Strict HSPU

10 Double unders

3 Strict HSPU

30 Double unders

3 Strict HSPU

30 Double unders

3 Strict HSPU

30 Double unders

6 Strict HSPU

60 Double unders



9 Strict HSPU

90 Double unders



Cont’d

Reps continue to ascend by 3 and 30 respectively every 3 rounds.

19
May

051921

Crossfit Accolade – CrossFit

Metcon

30 Muscle-Ups (Time)

30 muscle-ups for time
Time cap: 10 Minutes

After Party

4×8

Bicep Curls

Triceps Extensions

18
May

051821

Crossfit Accolade – CrossFit

Metcon

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Time cap: 32 Minutes

17
May

051721

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

1 Min Max Clean and Jerk

1 Min Max Thrusters

2 Min Max Clean and Jerk

2 Min Max Thrusters

3 Min Max Clean and Jerk

3 Min Max Thrusters

(115/75)

15
May

051521

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Min Max Plate Ground to Overhead (45/25)

1 Min Max V-ups

1 Min Max Double Unders

1 Min Rest

14
May

051421

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

50-40-30-20-10

Cal Row

Wall-ball (20/14)

Time cap: 20 Minutes

13
May

051321

Announcements

Noon class this Tuesday and Thursday 5/11 and 5/13.

Crossfit Accolade – CrossFit

Weightlifting

Back Squat (3-3-3-3-3)

Ascending in load, 2-3 minutes rest between sets.