CrossFit Winston Salem – - -CW

REST DAY

Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up

Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments.

Congrats to everyone for shaving so much time off your “Murph” since New Year’s Day …..and bravo to those of you who ‘upped’ your workout with the vest. “Murph“ For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with [...]

REST DAY….Most rested yesterday after the weekend event!  Great turn out to our reinacted ’08 games.

“J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments.

Five rounds for time of: 155 pound Hang squat clean, 9 reps 15 ft Rope climb, legless, 3 ascents Post time to comments.

Back Squat 3-3-3-3-3 reps

Rest Day

Complete as many rounds as you can in thirty minutes of: Five pull-ups Five ring dips 15 Sit-ups Post rounds completed to comments.