CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Monday

Working off of a Training Max (TM) = 90% of 1RM from Test Week Warm-up sets: 5@40% 5@50% 3@60% Working Sets: 3@70%  3@80% 3+@90% OPTIONAL: Joker Sets – If you are feeling good and having a great day and there…

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CrossFit Winston Salem Monday

Working off of a Training Max (TM) = 90% of 1RM from Test Week Warm-up sets: 5@40% 5@50% 3@60% Working Sets: 5@65%  5@75% 5+@85% OPTIONAL: Joker Sets – If you are feeling good and having a great day and there…

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CrossFit Winston Salem Thursday

Deadlift for load:  #1: 1 rep   For time: 50 Dubs 25 Thrusters 75 Dubs 25 Thrusters 100 Dubs A: 95/64 B: 75/55 C: 45/25

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CrossFit Winston Salem Wednesday

Bench Press for load:  #1: 1 rep   3 Rounds 3 Ring Muscle ups 6 clean and jerk A: 155/105 B: 135/95, Ring Pull-ups C: Athlete’s Choice, Ring Rows

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CrossFit Winston Salem Monday

Back Squat for load:  1 rep max For Time 21-15-9 Squat Snatches Pull-ups A: 95/65 B: 75/45 C: 65/35  

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CrossFit Winston Salem Thursday

  4 Rounds 10 V-ups 10 Tucks 10 Hollow Rocks :10 sec Hollow Hold 1 Min Rest   Lateral Goblet Squats 4X8 each leg   For Time 21-15-9 Hang Power Snatch Deadlift A:135/95 B: 95/65 C: Athletes Choice

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CrossFit Winston Salem Tuesday

40 Toes to bar As few sets as possible   Strict Press Work to a heavy set of 5  Then 2X15 as heavy as possible   80 Wallball for time Every Time you break complete 10 sit-ups A 20/14 B…

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CrossFit Winston Salem Monday

7 Rope Climbs Legless if you got ’em   Weighted Step-ups 4X8 each leg   3 RFT 800m Run 10 Power Cleans A 185/125 B 135/95 C 400m run, 75/45

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CrossFit Winston Salem Thursday

Mayhem 3 Rounds 10 V-ups 10 Tucks 10 Hollow Rocks :10 sec Hollow Hold 1 Min Rest   Lateral Goblet Squats 3X10 each leg   3 RFT 70 Dubs 10 Hang Power Cleans A: 115/75 B: 95/65, Dubs or 140…

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CrossFit Winston Salem Tuesday

For Time 21 Front Squats (95/65 lb) 21 Pull-Ups 21 Sumo Deadlifts (95/65 lb) 21 Push-Ups 21 Push Presses (95/65 lb) 21 Wall Climbs 21 Squat Cleans (95/65 lb) 21 Burpees 21 Curtis P’s* (95/65 lb) 21 Toes-To-Bars 21 Double-Unders…

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