21,18,15,12,9,6,3 Power Cleans (M 115 F 80)
200m run between each set
Archive for July, 2012
Crossfit Winston Salem Wednesday
Posted: July 31, 2012 by CrossFit Winston Salem in UncategorizedTags: 200m, CrossFit Kids, CrossFit Winston Salem, Power Cleans, WOD
0
Tuesday
Posted: July 30, 2012 by CrossFit Winston Salem in UncategorizedTags: Burpees, CrossFit Kids, CrossFit Winston Salem, Double Unders, pull ups, Shoulder Press, Wall Balls, WOD
Shoulder Press 5,5,5
WOD
50 pullups
75 Double Unders
50 Wallballs
75 Double Unders
50 Burpees
75 Double Unders
Crossfit Winston Salem Monday
Posted: July 29, 2012 by CrossFit Winston Salem in WODSTags: AMRAP, CrossFit Kids, CrossFit Winston Salem, Front Squat, Muscle Ups, thrusters, WOD
Front squat
5,5,5
9min amrap
3muscle ups
6 Thrusters 135,95
CrossFit Winston Salem Friday
Posted: July 26, 2012 by CrossFit Winston Salem in WODSTags: CrossFit Kids, CrossFit Winston Salem, Mile Sprint, Mobility, Snatches, WOD
Snatch OTM 12mins
as heavy as possible
Then
1 mile run
Then Mobility wod coaches choice
CrossFit Winston Salem Thursday
Posted: July 25, 2012 by CrossFit Winston Salem in WODSTags: 100m, CrossFit Kids, CrossFit Winston Salem, Front Squat, Shoulder Press, WOD
Shoulder Press
5×5
Then
3/1, 5/1, 7/1, 9/1, 7/1, 5/1, 3/1
Front Squat (165/115)
100m Sprint
CrossFit Winston Salem Wednesday
Posted: July 24, 2012 by CrossFit Winston Salem in WODSTags: Burpees, Deadlift, pull ups, push ups, WOD
Dead lifts
5×5
wod
60-30-15
Burpees
Pushups
Pullups
Come Eat Breakfast
Posted: July 22, 2012 by CrossFit Winston Salem in WODSTags: Breakfast, CrossFit Winston Salem, updates, WOD
7am Short Wod
Then Breakfast with Jesus this Monday come if you can.
CrossFit Winston Salem Monday
Posted: July 22, 2012 by CrossFit Winston Salem in WODSTags: 400m, CrossFit Kids, CrossFit Winston Salem, Front Squat, Power Cleans, Push Jerk, push press, WOD
Front Squats
5,5,5
21 Push Press/Push Jerk (135/95)
400m
21 Power Clean (135/95)
400m
21 Front Squat (135/95)
CrossFit Winston Salem Friday
Posted: July 19, 2012 by CrossFit Winston Salem in WODSTags: 400m, Clean and Jerk, CrossFit Winston Salem, Nancy, Overhead Squat, WOD
Find your 3 rep max CJ (so no let go) Then Nancy 5 Rounds For Time: 400 Meter Run 15 Overhead Squats (95, 65)
