CrossFit Winston Salem

Category: WODS


02/07/09

Complete as many rounds in 20 minutes as you can of: Row 250 meters Sumo deadlift highpull 95 pounds, 21 reps Pull-ups 15 reps

Read More

02/06/09

Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.

Read More

02/05/09

Five rounds for time of: 2 pood Kettlebell swings, 25 reps 25 GHD Sit-ups 25 Back Extensions 25 Knees to Elbows

Read More

02/04/09

Rest Day

Read More

02/03/09

Back Squat 5-5-5-5-5 reps Post loads to comments.

Read More

02/02/09

30 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Read More

02/01/09

“Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball Post time to comments.It will be a while before Brad goes heavy….fractured rib and still working out!

Read More

1/31/09

Rest Day

Read More

1/30/09

“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. _

Read More

01/29/09

“Elizabeth” 21-15-9 reps of: Clean 135 pounds Ring dips Post time to comments.

Read More