CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Monday

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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CrossFit Winston Salem Friday

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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CrossFit Winston Salem Thursday

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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CrossFit Winston Salem Tuesday

Jackie Robinson For Time: 42 WBS 42 Burpees 42 Box Jumps 42 Squat Clean and Jerk 42 WBS 42 Burpees 42 Box Jumps 42 Squat Snatch A: 20#/14#, 24″/20″, C&J 155/105, SN 135/85 B: 20#/14#, 24″/20″, C&J 115/85, SN 95/65…

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CrossFit Winston Salem Monday

Back Squats Working off of a Training Max (TM) = 90%+10 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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CrossFit Winston Salem Thursday

Deadlifts Working off of a Training Max (TM) = 90%+10# of 1RM from Test Week Warm-up sets: 5@40% 5@50% 3@60% Working Sets: 5@65% 5@75% 5+@85% OPTIONAL: Joker Sets – If you are feeling good and having a great day and…

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CrossFit Winston Salem Wednesday

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: 5@65% 5@75% 5+@85% OPTIONAL: Joker Sets – If you are feeling good and having a great day and there…

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CrossFit Winston Salem Tuesday

With a partner row 5K switching every 500m 20 min Cap Rest 5 mins 20 min AMRAP 200m partner run 20 TTB 20 Sit-ups 20 KBS

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CrossFit Winston Salem Monday

Working off of a Training Max (TM) = 90%+10 of 1RM from Test Week Warm-up sets: 5@40% 5@50% 3@60% Working Sets: 5@65% 5@75% 5+@85% OPTIONAL: Joker Sets – If you are feeling good and having a great day and there…

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CrossFit Winston Salem Friday

Working off of a Training Max (TM) = 90% 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 and there…

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