CrossFit Winston Salem

Category: WODS


03/19/09

Split Jerk 1-1-1-1-1-1-1 reps Post loads to comments.

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03/18/09

Congrats to everyone for shaving so much time off your “Murph” since New Year’s Day …..and bravo to those of you who ‘upped’ your workout with the vest. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats…

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03/17/09

REST DAY….Most rested yesterday after the weekend event!  Great turn out to our reinacted ’08 games.

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03/16/09

“J.T.” 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments.

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03/15/09

Five rounds for time of: 155 pound Hang squat clean, 9 reps 15 ft Rope climb, legless, 3 ascents Post time to comments.

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03/14/09

Back Squat 3-3-3-3-3 reps

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03/13/09

Rest Day

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03/12

Complete as many rounds as you can in thirty minutes of: Five pull-ups Five ring dips 15 Sit-ups Post rounds completed to comments.

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03/11/09

Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.

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03/10/09

Complete as many rounds as you can in twenty minutes of: 5 Handstand Push-ups 10 L Pull-ups 15 Steps, Walking Lunge

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