CrossFit Wake Forest - beyond the whiteboard

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Wake Forest, North Carolina http://www.crossfitwakeforest.com

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Crossfit Wake Forest WODs

3 RFT: Row Calories and Burpees

3 rounds for time of: 15 Row Calories 7 Burpees

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Shoulder Press : 6x3 at 75% 1RM

Shoulder Press 6x3 at 75% 1RM Rest as needed between sets.

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"Death By" - Burpees and Shoulder Press : 1 rep + 1 rep / 1 min

With a continously running clock perform: 1 Burpee and 1 Shoulder Press, 115/75 lbs in the first 1 min 2 Burpees and 2 Shoulder Press, 115/75 lbs in the second 1 min 3 Burpees and 3 Shoulder Press, 115/75 lbs in the third 1 min ... Continuing this for as long as you are able.

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Gym Activity

Claire Harding
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 6 rounds + 3 Hang Power Cleans + 3 Push Press + 7 Air Squats | 229 reps | Not Rx'd

8:00 AMRAP: 3 Hang Power Cleans 3 Push Press 30 Air Squats

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Lainey Harding
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 4 rounds + 3 Hang Power Cleans + 3 Push Press + 20 Air Squats | 170 reps | Not Rx'd

8:00 AMRAP: 3 Hang Power Cleans 3 Push Press 30 Air Squats

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Sarah Perkins
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 4 rounds | 144 reps | Not Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 55 lbs 3 Push Press, 55 lbs 30 Air Squats

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Jessica Wolak
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 6 rounds + 3 Hang Power Cleans + 3 Push Press + 17 Air Squats | 239 reps | Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 85 lbs 3 Push Press, 85 lbs 30 Air Squats

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Caroline Bennison
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 5 rounds + 3 Hang Power Cleans + 3 Push Press + 24 Air Squats | 210 reps | Not Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 45 lbs 3 Push Press, 45 lbs 30 Air Squats

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Beth Jolley
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 8 rounds + 3 Hang Power Cleans + 3 Push Press + 4 Air Squats | 298 reps | Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 75 lbs 3 Push Press, 75 lbs 30 Air Squats

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Jeannie Hudson
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 7 rounds + 3 Hang Power Cleans + 3 Push Press | 258 reps | Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 75 lbs 3 Push Press, 75 lbs 30 Air Squats

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Elizabeth Kraske
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 6 rounds + 3 Hang Power Cleans + Push Press | 220 reps | Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 75 lbs 3 Push Press, 75 lbs 30 Air Squats

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LaFarrah Lane
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 6 rounds | 216 reps | Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 75 lbs 3 Push Press, 75 lbs 30 Air Squats

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Renee Jolly
Apr 23, 2018

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AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats : 5 rounds + 3 Hang Power Cleans + 3 Push Press + 28 Air Squats | 214 reps | Not Rx'd

8:00 AMRAP: 3 Hang Power Cleans, 45 lbs 3 Push Press, 45 lbs 30 Air Squats

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