CrossFit Winston Salem – - -CW

For time: 21 Hip-Back Extensions Run 400 meters 18 Hip-Back Extensions Run 400 meters 15 Hip-Back Extensions Run 400 meters 12 Hip-Back Extensions Run 400 meters 9 Hip-Back Extensions Run 400 meters 6 Hip-Back Extensions Run 400 meters 3 Hip-Back Extensions Run 400 meters

Five rounds for time of: 135 pound Hang squat clean, 15 reps 30 Push-ups out of town WOD: include Frankenstien in warm up 10 rounds 10 step up each side 10 superman don’t miscount! and pick a high enough step. out of town WOD2:(one round) 7 handstand push ups 90 second plank 6 handstand push [...]

Rest Day for some…others are doing the Jump for Heart WOD 5 rounds (double unders if you know how) 30 Jump Rope 15 Pull ups 30 Jump Rope 15 Push Ups 30 Jump Rope 15 Sit ups 30 Jump Rope 15 Squats this was revised to 15 DU and 45 singles for some,  and 30 [...]

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

“CrossFit Total“ Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep

“Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups see Brittany and Mr Franklin in the videos doing “Fran” after 2 other workouts.

Rest Day for some, but be ready for FRAN!!!