CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Monday

21min AMRAP 200m run 12 Bar Facing Burpees 10 Power Snatch 135,95 AMRAP 12 Minutes 5 Deadlift 275/185 10 Box Jumps 24/20″ 15 Wallballs 20/14  

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CrossFit Winston Salem Friday

1 Max Set of Deadlifts @ 65% of current 1RM AMRAP 12 Minutes 30 Double Unders 10 Toes to Bar 10 Power Cleans 135/95

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CrossFit Winston Salem Thursday

Thursday’s Hours No Class 5:30am,9:15 Gym will be open the rest of the day

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CrossFit Winston Salem Wednesday

1RM Complex Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat For Time 40 Cals on Rower 40 C2B 40 Thrusters 75/55 Heats may start about every 3 mins or so based on class size

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CrossFit Winston Salem Tuesday

5RM Back Squat 5RFT 5 Bar Muscle Ups 5 Shoulder to Overhead 165/105

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CrossFit Winston Salem Monday

Find your 1RM Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk AMRAP 10 Minutes: 200m run 10 Handstand Push-Ups 10 Hang Power Snatch 95/65lbs

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CrossFit Winston Salem Friday

Back Squat 3×10 @ 65% 4 RFT 21 Kettelbell Snatch 53/35 9 Burpees to 6″ Target 1 Legless Rope Climb  

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CrossFit Winston Salem Thursday

Every 2:00 for 8 Minutes 3 Clean Complex 70%+ of 1RM 4 Rounds: AMRAP 2 Minutes Row 20/14 Calories Max Bar Muscle Ups Rest 2:00

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CrossFit Winston Salem Wednesday

Every 2:00 for 8 Minutes 3 Snatch Complex 70%+ of 1RM (Squat Snatch, Overhead Squat, Hang Squat Snatch, Overhead Squat) You can build throughout sets. 3 RFT 5 Muscle Ups 25’ Handstand Walk 5 Squat Clean and Jerk 165/105  

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CrossFit Winston Salem Tuesday

AMRAP 8 Minutes 8 Hang Power Cleans 155/105 8 Handstand Push-Ups Take couple mins 3 Rounds: :90 Max Box Jump Overs 24/20″ :30 Rest :90 Power Snatch 95/65 :30 Rest

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