CrossFit Winston Salem

Category: WODS


CrossFit Winston Salem Thursday

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…

Read More

CrossFit Winston Salem Wednesday

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…

Read More

CrossFit Winston Salem Tuesday

35 minute Clock 1 Mile Run In the Remaining Time: AMRAP 1 Rope Climb 15 Med Ball sit-ups 1 Rope Climb 10 Burpee Box Jump Overs 5 Cleans 1 Rope Climb A: legless, 20#/14#, 24″/20″, 185#/125# B: legs allowed, 14#/10#,…

Read More

CrossFit Winston Salem Monday

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…

Read More

CrossFit Winston Salem Friday

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

Read More

CrossFit Winston Salem Thursday

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

Read More

CrossFit Winston Salem Wednesday

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

Read More

CrossFit Winston Salem Tuesday

3 rounds for time of: • 30 Squat Clean, 95/65 lb. • 30 Pull-ups • Run 800m B: 75/55 C: 45/35

Read More

CrossFit Winston Salem Monday

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

Read More

CrossFit Winston Salem Monday

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

Read More