CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Tuesday

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…

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CrossFit Winston Salem 📌 update! Adding a few classes and changes

📌 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…

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CrossFit Winston Salem Saturday

Zoom now requirs a password reach out so we can get it to you if you do not have Facebook

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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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CrossFit Winston Salem Saturday

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

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CrossFit Winston Salem Wednesday

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

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CrossFit Winston Salem Wednesday

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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CrossFit Winston Salem Tuesday

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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CrossFit Winston Salem Monday

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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CrossFit Winston Salem Tuesday

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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