Isabel
30 Snatches 135,95
Then lots of mobilty work coaches choice.
CrossFit Winston Salem Tuesday
Posted: May 28, 2012 in Uncategorized0
CrossFit Winston Salem Monday
Posted: May 27, 2012 in UncategorizedTags: 1600m, Air Squats, CrossFit Winston Salem, Murph, pull ups, push ups, WOD
Murph
1mile
100 Pullups
200 Pushups
300 squats
1 mile
For time
CrossFit Winston Salem Friday
Posted: May 24, 2012 in UncategorizedTags: CrossFit Winston Salem, Deadlift, Double Unders, WOD
5 rnds for time
10 Deadlifts 245,165
40 doubles
CrossFit Winston Salem Thursday
Posted: May 23, 2012 in UncategorizedTags: AMRAP, Box Jumps, CrossFit Kids, CrossFit Winston Salem, KB Swings, thrusters, WOD
5 rounds of amrap 3 mins
3 thrusters 95,65
6 boxjumps
9 swings 53,35
rest 1 min between rounds
Memorial Day hours
Posted: May 23, 2012 in UncategorizedTags: CrossFit Winston Salem, Holiday Hours, Memorial Day, Saturday WOD, updates
Regular hours Saturday 10am $15 visit from out of town
Monday: 915am, 12noon, 330, 430pm
CrossFit Winston Salem Wednesday
Posted: May 22, 2012 in WODSTags: CrossFit Winston Salem, Hang Power Snatch, Overhead Squat, Power Snatch, Snatch Complex, Squat Snatch, WOD
Snatch Complex
On the Minute for 12 Minutes
Power Snatch + Hang Power Snatch + Squat Snatch + Overhead Squat
You choose weight it may change during wod up or down.
CrossFit Winston Salem Tuesday
Posted: May 21, 2012 in WODSTags: 400m, Burpees, CrossFit Kids, CrossFit Winston Salem, WOD
3rnds for time
400m
21 burpees
CrossFit Winston Salem Monday
Posted: May 20, 2012 in WODSTags: CrossFit Kids, CrossFit Winston Salem, Fran, pull ups, thrusters, WOD
Fran
21-15-9
Thrusters 95,65
Pullups
some classes may have to run heats this is gonna be loud
Upcoming Running Clinics
Posted: May 18, 2012 in UpdatesTags: CrossFit Kids, CrossFit Winston Salem, Kevin Boyles, Running Clinic
- Presented by Kevin Boyles, Certified Endurance Coach, qualified to train the beginner 5K to Ultra Marathon athletes
- When: Saturday, June 16th and Saturday, July 14th
- How Much: $40 for members/$50 for non members Pay when you sign up to reserve your spot, 30 person cut off
- Time 9:00 am-1:00pmm
- What you need: running shoes, notebook & pen for taking notes
- Details: running drills, before and after video consultation and construction on each participant
- Where: Crossfit Winston Salem 140B Stratford Court
- Who: Beginner 5K, weekend warriors, to Elite Triathletes and Crossfitters can expect to benefit
Crossfit members tell your running buddies to come benefit from this event with you! Learn proper running mechanics whether this is all new to you, or whether you’ve been beating up your knees for years…..
CrossFit Winston Salem Friday
Posted: May 17, 2012 in WODSTags: CrossFit Kids, CrossFit Winston Salem, Double Unders, Mobility, Squat Clean, WOD
3reps squat clean 185/115 on the min for 10 mins
2mins max doubles
15mins mobilty wod coaches choice
