CrossFit Winston Salem - - -CW

CrossFit Winston Salem Tuesday

Kevin & Renee — Tue, 14 Feb 2012 04:04:29 +0000

Why not

Fran

Thrusters

Pullups

21-15-9

is that spencer in yellow shoes

CrossFit Winston Salem Monday

Kevin & Renee — Mon, 13 Feb 2012 03:45:21 +0000

Here we go what you all wanted

Total

Back squat 1rep

Shoulder press 1rep

Deadlift 1rep

CrossFit Winston Salem Friday

Kevin & Renee — Fri, 10 Feb 2012 03:14:27 +0000

25-20-15-10-5

one arm Snatch(DB or KB or Bar)as much as possible
Push Ups
Lunges each leg so 50-40-30-20-10

Innov-8 Sale at Revolution Natural Running

Kevin & Renee — Thu, 09 Feb 2012 19:30:08 +0000

We’d like to let you know about our Overstock Sale on two of Inov-8’s most popular models – the Road-X Lite 155 Yellow/White and the Bare-X Lite 150 White/Red. The price for these is only $73.00, while supplies last!

Use Coupon Code supersale155150 At Checkout (While Supplies Last)

CrossFit WinstonSalem Thursday

Kevin & Renee — Thu, 09 Feb 2012 04:23:31 +0000

Nicole
20 min amrap
400m
Max pullups

CrossFit Winston Salem Wednesday

Kevin & Renee — Wed, 08 Feb 2012 03:51:14 +0000

deadlifts

5,5,5

800m

50 Thrusters

30 Pull Ups

CrossFit Winston Salem Tuesday

Kevin & Renee — Tue, 07 Feb 2012 03:45:58 +0000

Shoulder press

5,5,5

21-18-15-12-9-6-3
KB Swings(70,53)
burpees

CrossFit Winston Salem Monday

Kevin & Renee — Mon, 06 Feb 2012 03:50:16 +0000

Back Squats

5,5,5

3 6min rnds clock does not stop

800m

max reps push press (135,95)

r1 0-6min r2 6-12min r3 12-18min

pushpress reps is your score

CrossFit Winston Salem Friday

Kevin & Renee — Fri, 03 Feb 2012 03:08:27 +0000

1. snatch: max for the day

2. cln and jerk: max for the day

3. fs: heavy single (get there in 2-3 reps) you are already warm….no need to do lighter sets.

CrossFit Winston Salem Thursday

Kevin & Renee — Thu, 02 Feb 2012 03:16:02 +0000

5 rounds for time:
9 Burpee Pull Ups
15 Sit Ups(ghd if you choose)