CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Friday

  Push Press 4×4 @ 80% AMRAP 15 Minutes 400m run 30 KB Snatch 53/35 15 Toes to Bar

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CrossFit Winston Salem Thursday

5 sets of (2 Squat Cleans + 1 Split Jerk @80+) 4 rnds 1 min each max reps Row for Cals Wallballs 20,14 SDHP 75,35 Burpees 6′ target Swings 53,35 Rest 1 min

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CrossFit Winston Salem Wednesday

  Back Squat Work up to a heavy single around 90% Then 5×3 @ 80%   3 Rounds: AMRAP 4 Minutes 7 Overhead Squats 95,65 21 Double Unders Rest 2:00

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CrossFit Winston Salem Tuesday

5rnd 6 Deadlifts 275,175 200m run 6 Bar Muscle Ups 200m run   10 min EOMON(5rnds) 10 HSPU

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CrossFit Winston Salem Monday

Snatch 6×3 70-75%   For Time 15 Back Squats 185,125 200m run 12 Back Squats 200m 9-200m,6-200m,3-200m Take bar from rack

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CrossFit Winston Salem Friday

1RM Front Squat Diane For Time 21-15-9 Deadlifts 225,155 HSPU

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CrossFit Winston Salem Thursday

1RM Clean An Jerk Helen 3rnds For Time 400m run 21 Swings 53,35 12 pull-ups

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CrossFit Winston Salem Wednesday

In 10 Minutes Find 1RM Push Press Then In 10 Minutes Find 1RM Split Jerk 12 min AMRAP 200m run 12 Thrusters 95,65 3 Pull Ups Increase Pull Up reps by 3 each rnd

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CrossFit Winston Salem Tuesday

3RM Back Squat AMRAP 9 Minutes Climb the Ladder 2 Clean an Jerk 155/105 100m run 4 Clean an Jerk 100m run 6 Clean an Jerk 100m run Etc.

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CrossFit Winston Salem Monday

1RM Snatch   5 Rounds for Time 8 Deadlift 155,105 25 Double Unders 8 Power Cleans 155,105 25 Double Unders 8 Push Jerk 155,105 25 Double Unders

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