CrossFit Winston Salem – - -CW

REST DAY for some…. others are still getting their time on the ’30′ WOD from our weekend trip to the V-Day Games at CrossFit Huntsville. 30 pushpress 30 ring dips 30 box jumps 30 squat cleans 30 swings 30 burpees

For time: 50 Ring Dips Run 400 meters 50 Push-ups Run 400 meters 50 Handstand push-ups Run 400 meters Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments.

Squat clean 1-1-1-1-1-1-1 reps

Rest day

We’re headed to Alabama for the V-Day Games! Mr Franklin is holding the fri 9am class and the sat 10am class!  (but it’s Renee’s WOD’s!)  ENJOY! WOD 13 rounds for time 13 hang cleans 100m overhead weight 13 knees to elbows 13 weighted lunges

Rest Day CK working on pushups

5 rounds for time 12 tire flips 200m run 24 situps 24 pushpress 24 squats

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