CrossFit Winston Salem – - -CW

Rest Day

“Nicole“ Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. _

“Elizabeth“ 21-15-9 reps of: Clean 135 pounds Ring dips Post time to comments.

Thruster 1-1-1-1-1-1-1 reps Post loads to comments.

Rest day for some Others get to catch up on Total

WOD Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Joey, and other college students: don’t just do situps and supermans, not hard enough. try leg lifts and good mornings.

WOD “Barbara“ Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. Post time for each of five rounds to comments. so is it a 2 for 1 deal with twins? but Matt is wearing the vest, that’s gotta be extra!

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Anyone up for a wedding day WOD? 15 lunges each leg 15 pushups 15 situps 5 rounds

more about “L-Pullups on Vimeo Video“, posted with vodpod

Today is a rest day for some Cleans and ring pushups for those who worked on technique all week. As many rounds in 20 min 10 cleans 10 ring pushups modified 10 med ball clean 10 sec ring plank