CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Friday

Squat Snatch 6×2 @ 85%ish   20 Min AMRAP 6 Power Snatch 155,105 9 Push Jerk 155,105 12 Deadlift 155,105 200m run

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CrossFit Winston Salem Thursday

Front Squats 5 Sets of 2 more than last week Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Pull-up Strict push-up chest touches only if quads touch no rep

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CrossFit Winston Salem Wednesday

Clean For Time 18 Clean @ 75% 1RM Rest 3:00 12 Clean @ 80% 1RM Rest 3:00 6 Clean @ 85% 1RM Percentages based on 1RM Power Clean For Time(25 Min cap) 800m Run 40 Swings 53,35 40 KB Front…

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CrossFit Winston Salem Tuesday

Back Squat Choose a weight you believe you can hit for 8-12 reps 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.)…

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CrossFit Winston Salem Monday

For Time 15min AMRAP 4 Overhead Squats 135,95 8 Push Ups 12 Swings 53/35 rest 1 min after each round 17 min Start For Time(25min cap) 4 Rounds 200m  Farmers Carry 45s,25s 100′ Handstand Walk 21 Ring Dips 400m Run

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CrossFit Winston Salem Thursday

Front Squats 5 Sets of 2 more than last week 3 second pause For Time 50-40-30-20-10 Bar Facing Burpees Wall Balls 20,16 Double Unders (x2)

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CrossFit Winston Salem Wednesday

Snatch(Power or squat) For Time 18 Snatch @ 75% 1RM Rest 3:00 12 Snatch @ 80% 1RM Rest 3:00 6 Snatch @ 85% 1RM For Time(20min cap) 20 C2B 400m Run 50 Sumo DLHP 95/65 400m Run 20 C2B

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CrossFit Winston Salem Tuesday

Back Squat Choose a weight you believe you can hit for 8-12 reps AMRAP 7 Minutes “13.4” Climb the Ladder 3 Clean and Jerk 135/95 3 Toes to Bar 6/6, 9/9, etc…

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CrossFit Winston Salem Monday

  AMRAP 12 Minutes 6 Front Squats 165,105 9 Sit Ups 12 Ring Dips Rest 3 mins For Time(at 15min mark)20min Cap 4 RFT 400m Run 15 Push Jerk 95,65 100′ Walking Lunge Steps

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CrossFit Winston Salem Friday

Squat Snatch 6X2 @80%ish Touch an go 16 Min AMRAP 12 Box Jump Overs 24,20 12 Over Head Squats 135,95 200m Run  

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