CrossFit Winston Salem

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CrossFit Winston Salem Thursday

Mobility coaches choices 15mins A Bad Thursday 4 rnds 1min each max reps thrusters 115,75 Boxjumps wallballs(2for1) 20,16 HSPU rest 1min(1rnd will last 5 min)post reps to comments

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CrossFit Winston Salem Monday

Ok new floors here we go Wod Grace then Fran 30 clean an jerks 135,95 21,15,9 Thrusters 95,65 Pullups You only get one bar have to change the weight so let’s get it!

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CrossFit Winston Salem Monday

Front Squats 5,5,5 Fran 21,15,9 Thrusters Pullups

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Crossfit Winston Salem Friday

21-400m 15- 400m 9-400m Thrusters ( M 95, F 65) Box Jumps Swings  (M 70, F 53)

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Crossfit Winston Salem Monday

Front squat 5,5,5 9min amrap 3muscle ups 6 Thrusters 135,95

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CrossFit Winston Salem Monday

Front Squats 10,10,10 for time 800m 50 thrusters (45,45) 30 pullups

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Second Wod update

First you have to post your first wod time and rx or scaled to our comments. So no name on comments  no second wod. Class comes first, if bars are issues then wait till next class not in between. These wods are going to help…

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CrossFit Winston Salem Tuesday

5mins on the min 3 power cleans 225,155 then wod 4rnds for time 15 thrusters 95,65 30 doubles 200m

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CrossFit Winston Salem Thursday

5 rounds of amrap 3 mins 3 thrusters 95,65 6 boxjumps 9 swings 53,35 rest 1 min between rounds

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CrossFit Winston Salem Monday

Fran 21-15-9 Thrusters 95,65 Pullups some classes may have to run heats this is gonna be loud

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