CrossFit Winston Salem - - -CFWS

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CrossFit Winston Salem Friday

4 rounds 400m run 50 air squats Mobility wod coaches choices

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Crossfit Winston Salem Thrusday

20 min AMRAP 5 Turkish get ups each arm ( you choose weight) 10 burpee box jump 100m

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CrossFit Winston Salem Wednesday

Squat Snatch OTM 2 reps for 10 mins 5 rnds for time 15 lunges front rack 95,65 in place 15 wall balls 20,16

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CrossFit Winston Salem Tuesday

Deadlifts 15,15,15 3 rft 5 hang power cleans 185,125 10 hand stand push ups 15 t2b

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CrossFit Winston Salem Monday

Ok new floors here we go Wod Grace then Fran 30 clean an jerks 135,95 21,15,9 Thrusters 95,65 Pullups You only get one bar have to change the weight so let’s get it!

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CrossFit Winston Salem Friday

1rep Snatch 1rep Clean an Jerk 1mile sprint 1 chance max pullups

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CrossFit Winston Salem Thursday

20min AMRAP Odd mins over head squats 95,65 Even mins pushups(games style) Looking for total reps of ohs an total reps of pushups let’s get it! Then mobility wod coaches choice class will vote on comments who had the best…

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CrossFit Winston Salem Wednesday

Deadlifts 15,15,15 3rnds for time 400m 6 hspu 200m plate carry(hold up by your chest like big hug)45,25

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CrossFit Winston Salem Tuesday

For Time 30-20-10 Power cleans 135,95 Swings 53,35 Cash out with 100 doubles( not for time)

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CrossFit Winston Salem Monday

Backsquats 15,15,15 Amanda 9-7-5 Squat snatch 135,95 Muscle ups (3 pullups an 3 dips) no sharing rings

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