CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Thursday

“Overhead Squat Build to a Heavy Triple Then 3×3 @ 82.5% Power Snatch 5×3 @ 75% Snatch Pulls 3X3 @ 100%

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CrossFit Winston Salem Wednesday

“8 Rounds Or As Many Rounds As Possible in 40 Minutes (Whichever comes 1st) of: 20 Wallballs 10 Kettlebell Swings 53/35 20 Goblet Squats 10 Bar Muscle Ups”

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CrossFit Winston Salem Tuesday

“Snatch 5X3 @75% On the 4:00 x 5 Rounds: 200m Run 9 Barbell-Facing Burpees 6 Power Snatches (135/95)”

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CrossFit Winston Salem Monday

“Clean and Jerk 5X3+1 @ 75% Front Squat Build to a Heavy Triple Then 3×3 @ 82.5% 6 min AMRAP: 10 Toes to bar 10 Deadlifts 225/155”

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CrossFit Winston Salem Friday

“Squat Snatch 6X1 @85% “”Helen”” 3 Rounds 400m run 21 KBS (53/35) 12 Pullups”

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CrossFit Winston Salem Thursday

“Front Squat Build to a Heavy Triple Then 3×3 @ 80% Power Clean 5×3 @ 75% Clean Pulls 3X3 @ 100%

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CrossFit Winston Salem Wednesday

For Time 50 TTB 50’ HSW 50 Lunge steps 50‘ HSW 50 hang power snatch (95/65) 50’ HSW 50 BJO 50’ HSW

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CrossFit Winston Salem Tuesday

“Snatch 5X2 @ 75% Overhead Squat: Build to a Heavy Triple Then 3×3 @ 80% 3 RFT 25 WBS (20/14) 50 DUBS  

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CrossFit Winston Salem Monday

“Clean and Jerk 5 x2+1 @ 75% 16:00 min Buy in 800m run AMRAP 15 Sit Ups 12 Lateral Burpees 9 Deadlifts (155/105) 6 Hang Cleans 3 Shoulder to overhead”

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CrossFit Winston Salem Friday

“Squat Clean and Split Jerk 1RM “”Fran”” 21-15-9 Thrusters (95/65) Pull-ups”

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