CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Tuesday

Back Squats 5×7 75%+20 6 RFT(15mincap) Run 200m 10 Kipping Handstand Push-Ups  

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CrossFit Winston Salem Monday

Back Squats 4×9 70%+20lbs 12 min Amrap 200m run 4 Ring Muscle Ups

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CrossFit Winston Salem Friday

Back Squats 10×3 85% 5min Amrap 2Ring Dips 2 Hang Power Snatch 95/65 4/4,6/6,8/8…… climb the ladder

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CrossFit Winston Salem Thursday

Back Squats 7×5 80% For Time 15-12-9 Power clean an jerk 135,95 Bar faceing burpees

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CrossFit Winston Salem Wednesday

You have 30mins to complete AMRAP 6 Minutes 5  Handstand Push-Ups 25 Double Unders 2min Rest Toes to Bar “For Time” 10×7 Unbroken 2 min rest For Time 100 Push Ups

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CrossFit Winston Salem Tuesday

Back Squats 5×7 75% For Time: 30 Pull Ups 30 Thrusters 95/65lbs Run 400m

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CrossFit Winston Salem Monday

Back Squats 4×9 70% For Time(20min cap) 10 bar muscle ups 200m run 8 bar muscle ups 200m run 6..4…2 Scale muscle ups accordingly  

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CrossFit Winston Salem Friday

Back Squats 5x 85% 4 RFT 21 Thrusters 95/65lbs 3 Legless Rope Climbs Rest 2:00

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Crossfit Winston Salem Thursday

20min EMOM Odd Minutes – 50 Double Unders Even Minutes – Max Strict Handstand Push-ups 5rnds 40/36 cal row rest equal amount(rest1:1)

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Crossfit Winston Salem Wednesday

Back Squat 3x @85% 4 RFT (30min cap) 400m run 15 Toes to Bar 15 Kettlebell Swings 53/35  

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