CrossFit Winston Salem

Category: WODS


Thursday, December 25, 2008

Merry Christmas we’re OFFFF! How much fun is Erica going to have after the holiday break and being MIA for so long this month!!??!

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Wednesday, December 24, 2008

We didn’t do very many split jerks, just heavy overhead squats. today is kevin’s famous 12 days of Christmas WOD like the song….day one, then day 2 and one, then day 3, 2,1 and so forth or “The Modified Version I”…

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Tuesday, December 23, 2008

“Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups

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Monday, December 22, 2008

Our “Fresh Meat” WOD 3 rounds 400m run 20 swings 15 thrusters 30 mountain climbers Anyone else remember when it used to be 4 rounds?  We had a Crossfitter from DC visit us and I just came back from having…

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Sunday, Decmber 21, 2008

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15…

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Saturday, December 20, 2008

Today was 800m run 4 rounds for time
Joey and Kevin did it

Saturday Team Wod as follows
1 Round 4 ‘man’ Teams

120 DB cleans
100 DU/ 200 reg jump rope
120 hollow rockers
100 DU/200 jump rope
240 squats
100 DU/200 jump rope
60 ball slams
100 DU/200 jump rope

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Friday, December 19, 2008

Eric turns 13 in July

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Thursday, December 18, 2008

Rest Day for Some, Others Did Burpees in Jeans

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Wednesday, December 17, 2008

Complete Dad beat her on this, but that won’t happen again. as many rounds in twenty minutes as you can of: Run 400 meters 15 L-Pull-ups 15 Hip Extensions

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