CrossFit Winston Salem

Category: WODS


Sunday, December 14, 2008

Rest Day

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Saturday, December 13, 2008

Wynn’s 47th Birthday Team WOD 4.7 Rounds 47 Push-ups 47 Burpees 47 Squats 47 Wall Balls

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Friday, December 12, 2008

Three rounds for time of: 24″ Box jump, 50 reps 185 pound Deadlift, 21 reps 30 Pull-ups

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Thursday, December 11, 2008

Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 rep

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Wednesday, December 10, 2008

Catch Up Day

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Tuesday, December 9, 2008

Annie” 50-40-30-20 and10 rep rounds of: Double-unders or jump tuck Sit-ups

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Monday, December 8, 2008

Complete as many rounds in twenty minutes as you can of: 15 Pull-ups 15 Ring push-ups 15 Back Extensions 15 GHD Sit-ups

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Sunday, December 7, 2008

Today is a great day for a hike at Hanging Rock Park!

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Saturday, December 6, 2008

Double Birthday WODs Carolyn’s 62nd Bday WOD (made up by Carolyn) 3 rounds 62 sec at each station Wall Ball Pull-ups Plank GHD sit-ups Wall squat with Med Ball Pass 400m run/row or Chris’ 33rd Bday WOD 4 rounds 33…

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Friday, December 5, 2008

For time: 100 squats 2 muscle-ups 80 squats 4 muscle-ups 60 squats 6 muscle-ups 40 squats 8 muscle-ups 20 squats 10 muscle-ups Substitute 4 pull ups and 4 dips for each muscle-up

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