CrossFit Winston Salem
"The Hardest Workout You'll Ever Love!"
Category: WODS
CrossFit Winston Salem Thursday
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…
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Lift You Up Starts at 9am come out an see No Saturday class
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This Saturday no class Lift You Up Come an see how you can help
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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…
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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…
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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…
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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
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Back Squats Working off of a Training Max (TM) = 90%+10 of 1RM from Test Week Warm-up sets: 5@40% 5@50% 5@60% Working Sets: 5@75% 3@85% 1+@95% OPTIONAL: Joker Sets – If you are feeling good and having a great day…
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Shoulder Press Working off of a Training Max (TM) = 90%+5# 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…
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Working off of a Training Max (TM) = 90%+10 of 1RM from Test Week Deadlifts 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…
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