CrossFit Winston Salem – - -CW

Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Post time to comments.

For time: 15 Handstand push-ups 1 L Pull-up 13 Handstand push-ups 3 L Pull-ups 11 Handstand push-ups 5 L Pull-ups 9 Handstand push-ups 7 L Pull-ups 7 Handstand push-ups 9 L Pull-ups 5 Handstand push-ups 11 L Pull-ups 3 Handstand push-ups 13 L Pull-ups 1 Handstand push-up 15 L Pull-ups Post time to comments. out [...]

“Mr. Joshua“ Five rounds for time of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps Post time to comments.

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WOD Hang power clean 1-1-1-1-1-1-1 reps Out of town try this Rest day, or go back and try the previously posted WOD’s if not completed yet

out of town/hotel WOD flip the matress or run around the hotel twice 50 squats 4 rounds or run around the hotel 4 times 25 squat jumps 25 burpees 2 rounds or 12 dips on the tub, 21 clap push ups on the bed, 10box jumps on the couch cushion 5 rounds

For time: 10 GHD Sit-ups 10 Hip & Back Extensions 95 pound Thrusters, 30 reps 50 Pull-ups 30 GHD Sit-ups 30 Hip & Back Extensions 95 pound Thrusters, 20 reps 35 Pull-ups 50 GHD Sit-ups 50 Hip & Back Extensions 95 pound Thrusters, 10 reps 20 Pull-ups Post time to comments modified workout for hotel [...]

Rest Day out of town try this 3 rounds for time side plank 30sec pushups 30 hollow rockers 30 mtclimbers 30(moditfy; hold pushup at top)

Overhead squat 3-3-3-3-3 reps out of town try this 3 or 4 rounds for time step ups 50 squat jumps 25 supermans 40 200m run situps 20 post time to comments