CrossFit Winston Salem

Category: WODS


03/28/09

Saturday Team WOD Must complete Maddox before moving on to complete Addison Only 2 members of your team can work at one time during Maddox 95lb men/65lb women (45lb modified) Only 1 member can work for 20 seconds at a…

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03/27/09

Four rounds, each for time of: 800 meter run Rest as needed between efforts. Post times for each round to comments. We did this on the rower this time. We broke out our “Fresh Meat” work out for out of…

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03/26/09

Front squat 3-3-3-3-3 reps Post loads to comments. We did this with a  3 second hold at the bottom.

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03/25/09

Rest Day

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03/24/09

5 man ‘Running’ Fran

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03/23/09

“Lynne” Five rounds for max reps of: Body weight bench press Pull-ups Post reps for both exercises in all rounds.

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03/22/09

For time: 225 pound Deadlift, 21 reps Run 800 meters 225 pound Deadlift, 15 reps Run 800 meters 225 pound Deadlift, 9 reps Run 800 meters Post time to comments.

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03/21/09

REST DAY

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03/20/09

Ten rounds for time of: 3 Weighted Pull-ups, 45 pounds 5 Strict Pull-ups 7 Kipping Pull-up

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03/19/09

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

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