Category Archives: WODS

KJ Hero Wod KJ Stimpson was our athlete’s brother. He was 26 years old when he died by suicide #7 was his race car number He hated burpees 26 min amrap 25/45 plate female/male (Any lbs/Any object) 7 curls 7 over head tricep extension 7 shoulder press (strict) 7 oblique dips right side 7 obliqueContinue reading “CrossFit Winston Salem Tuesday”

📌 update! Adding a few classes and changes 💥Zoom coached classes : 5:30am CF@Home 8:00am CF@Home 9:00am CF@Home 11:00am ROWMWOD 11:30 CFKids M/W Noon CF @Home 4:30pm CF @Home 5:30pm CF @Home 6:30pm CF @Home(no fri) 8:00pmROMWOD(no fri) 10:00am CF @Home Saturday

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20 Pass Throughs 30 PVC OHS 20 Pass Throughs 10-15 mins to review and practice the Squat Clean. 5 mins to reherse the WOD With a Partner. For Time Move a cumulative 10,000# for men 8,500# Coed, 7,000# for women From ground to overhead in any manner or fashion. Partners must pick and stick withContinue reading “CrossFit Winston Salem Thursday”

Lift You Up Starts at 9am come out an see No Saturday class

This Saturday no class Lift You Up Come an see how you can help

Bench Press Working off of a Training Max (TM) = 90%+5 of 1RM from Test Week DELOAD WEEK 5@40% 5@50% 5@60% Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

Teams of 4 ( two people working at a time ) 40 mins Max cal row Max reps doubles or singles x 2 Every 10 cal, 10 dubs, 20 singles count as a point. Clock starts Min 1: Partner A row Partner B rest Partner C Dubs Partner D rest Min2: Partner B row PartnerContinue reading “CrossFit Winston Salem Tuesday”

Back Squats Working off of a Training Max (TM) = 90%+10 of 1RM from Test Week DELOAD WEEK 5@40% 5@50% 5@60% 3 RFT 50’ HSW 7 burpees 50’ Walking Front rack lunge with KB 7 burpees A: 53/35 B: 35/20 C: 20/10

9 Rounds for Time 9 Burpees 9 Box Jumps 9 Pull-Ups 9 Thrusters 9 Toes-to-Bars With a weight vest (20/14 lb) if you have one A: 24/20, 95/75 B 24/20, 75/55 C: 20 in step ups 45/35