CrossFit Winston Salem

Category: WODS


01/15/09

Rest Day out of town try this 3 rounds for time side plank 30sec pushups 30 hollow rockers 30 mtclimbers 30(moditfy; hold pushup at top)

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01/14/09

Overhead squat 3-3-3-3-3 reps out of town try this 3 or 4 rounds for time step ups 50 squat jumps 25 supermans 40 200m run situps 20 post time to comments

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01/13/09

For time: 155 pound Power clean 15 reps 30 Ring dips 155 pound Power clean 12 reps 24 Ring dips 155 pound Power clean 9 reps 18 Ring dips 155 pound Power clean 6 reps 12 Ring dips 155 pound…

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01/12/09

For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling [wmv] [mov] Pull-ups With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one…

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01/11/09

WOD Rest day for some. Others out of town try this. Out of town WOD Squats,Burpees 30-25-20-15-10-5 complete all squats before starting burpees   3-2-1 go!

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01/10/09

WOD 5k Never train harder than your sweat angel can fly.

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01/09/09

I like heavy days!!! WOD Front Squats 5-5-5-5-5 Post weight to comments.

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01/08/09

Tabata Something Else ball slams pushups situps row wall balls This is 20 seconds worth of work then 10 second break.  4 minutes at each station.  So , basically you’re at each station for 8 rounds then switch.  On this…

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01/07/09

WOD 4 rounds for time Lunges   20 (20 steps) Pushups with Tees 20(10 each side) only one dumbel try not to stop    3-2-1 go!!

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01/05/09

Hang Power Cleans 1-1-1-1-1-1-1

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