CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Tuesday

Power Snatch EMOM 10: 3 @ 80% 30 min Cap For Time 800m run/ 100′ HSW 800M Run/ 75 KBS 53,35 800 m Run / 50 TTB 800m Run / 25 Strict Pullups

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CrossFit Winston Salem Monday

Back Squat 6X2 @80% 3 RFT(22min cap) 40 Dubs 30 Thrusters (45/35) 20 BJO 10 Burpees

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CrossFit Winston Salem Friday

Back Squat 6X5 @80% AMRAP 7 10 Power Snatch (75/55) 3 Muscle Ups

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CrossFit Winston Salem Thursday

Push Press 5@50%, 60%, 70%, 75% EMOM 20 1: 15/12 Cal Row 2: 50 Dubs 3: 15 WBS (20/14) 4: Rest

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CrossFit Winston Salem Wednesday

Back Squat 6X2 @80% The Chief“(19 Min running clock) Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each…

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CrossFit Winston Salem Tuesday

Power Clean EMOM 10: 3 @ 75% 5 RFT 200m Sled Drag (90/50) 3-6-9-12-15 Thrusters (95/65)

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CrossFit Winston Salem Monday

Back Squat 6X4 @80% For Time 5-10-15-20-15-10-5 Box Jump Overs 1-2-3-4-3-2-1 Rope Climbs (22min cap)

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CrossFit Winston Salem Friday

Back Squat 6X2 @80% 5 RFT 10 Power Cleans (135/95) 10 Bar Facing Burpees

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CrossFit Winston Salem Thursday

Deadlift 4×5 @50%, 60%, 70%, 75% EMOM 15 “50”” Hand Stand Walk” 5 Bar Muscle Ups 10 Front Rack KB Step ups (53/35) 24/20

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CrossFit Winston Salem Wednesday

Back Squat 6X3 @80% “””J.T.”” 21-15-9″ HSPU Ring Dips Push-ups

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