CrossFit Winston Salem
"The Hardest Workout You'll Ever Love!"
Category: WODS
CrossFit Winston Salem Wednesday
Superset: 4 Sets 10 Seated DB Press 12 Rear Delt Flys AMRAP 8 8 Power Cleans 12 TTB A: 135/95 B: 95/65. Knees to Elbow Allowed C: 65/45, V-ups
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Here it is hope y’all are ready 12 Days of Christmas 1st 5 burpees 2nd 20 air squats 3rd 30 pushups 4th 4 deadlifts 275,185 5th 10 lunges 6th 6 swings 88,70 7th 7 pullups C2B 8th 30 sit-ups 9th…
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4sets 8 DB lat raises 10 DB rows For Time 50 Hang Cleans every time you stop 5 Burpees A155,105 B 115,75 C choice
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4 sets 8 single leg deadlifts 12 reverse lunges 12 min EMOM Min1 3 Squat Snatches Min2 12/10 cal row Min3 15 V ups
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4 Sets 8 Sested DB press 10 Rear delt flys 8min Tabata 20sec T2B 10 sec Rest 20sec Pushups 10sec rest
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5 Rounds For Time 800 meter Run 30 Kettlebell Swings (2/1.5 pood) 30 Pull-Ups Good Times for “Eva” – Beginner: 59-66 minutes – Intermediate: 44-54 minutes – Advanced: 35-39 minutes – Elite: 28-32 minutes
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For Time 400m Run 15 C2B 15 Box Jumps 400m Run A 30,24 B BC2B 24,20 C RR choice
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For Time 21-15-9 Thruster Ring Dips A 115,75 B 95,65 C 65,45
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