In addition to the Intro class at 730p We will be announcing a New Group Class to begin this week! Limited days to be announced tonight!
Posts Tagged ‘WOD’
NEW 730PM Group Class
Posted: September 22, 2012 by CrossFit Winston Salem in UpdatesTags: CrossFit Winston Salem, New Group Class, updates, WOD
0
CrossFit Winston Salem Friday
Posted: September 20, 2012 by CrossFit Winston Salem in WODSTags: 400m, Air Squats, CrossFit Kids, CrossFit Winston Salem, Mobility, WOD
4 rounds
400m run
50 air squats
Mobility wod coaches choices
Crossfit Winston Salem Thrusday
Posted: September 19, 2012 by CrossFit Winston Salem in WODSTags: 100m, AMRAP, Box Jumps, Burpees, CrossFit Kids, CrossFit Winston Salem, Turkish Get Up, WOD
20 min AMRAP
5 Turkish get ups each arm ( you choose weight)
10 burpee box jump
100m
CrossFit Winston Salem Wednesday
Posted: September 18, 2012 by CrossFit Winston Salem in WODSTags: CrossFit Kids, CrossFit Winston Salem, lunges, Squat Snatch, Wall Balls, WOD
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
CrossFit Winston Salem Monday
Posted: September 16, 2012 by CrossFit Winston Salem in WODSTags: clean and jerks, CrossFit Kids, CrossFit Winston Salem, Fran, Grace, pull ups, thrusters, WOD
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!
CrossFit Winston Salem Friday
Posted: September 13, 2012 by CrossFit Winston Salem in WODSTags: Clean and Jerk, CrossFit Kids, CrossFit Winston Salem, Max Pullups, Mile Sprint, Power Snatch, WOD
1rep Snatch
1rep Clean an Jerk
1mile sprint
1 chance max pullups
CrossFit Winston Salem Thursday
Posted: September 12, 2012 by CrossFit Winston Salem in WODSTags: AMRAP, CrossFit Kids, CrossFit Winston Salem, Overhead Squat, push ups, WOD
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 stretch?
CrossFit Winston Salem Tuesday
Posted: September 10, 2012 by CrossFit Winston Salem in WODSTags: CrossFit Kids, CrossFit Winston Salem, Double Unders, Kettlebell Swings, Power Cleans, WOD
For Time
30-20-10
Power cleans 135,95
Swings 53,35
Cash out with 100 doubles( not for time)
CrossFit Winston Salem Monday
Posted: September 9, 2012 by CrossFit Winston Salem in WODSTags: Amanda, Back Squat, CrossFit Kids, CrossFit Winston Salem, Muscle Ups, Squat Snatch, WOD
Backsquats
15,15,15
Amanda
9-7-5
Squat snatch 135,95
Muscle ups (3 pullups an 3 dips) no sharing rings
