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

AMRAP 8 mins: Rows and Deadlifts

Complete as many rounds as possible in 8 mins of: Row, 200 m 8 Deadlifts, pick load

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AMRAP 8 mins: Handstand Push-ups and Double Unders

Complete as many rounds as possible in 8 mins of: 6 Handstand Push-ups 30 Double Unders

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Serious Stretching

FT: Rom Wods

For time: Rom Wod

This routine will hit all your problem areas: hips, hams, shoulders, & lower back.

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Gym Activity

Mary Lynn Jones
January 16, 2019

Modified hspu. Knees on the box

AMRAP 8 mins: Handstand Push-ups and Double Unders : 6 rounds + 6 Handstand Push-ups + 5 Double Unders | 227 reps | Not Rx'd

8:00 AMRAP: 6 Handstand Push-ups 30 Double Unders

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Mary Lynn Jones
January 16, 2019

AMRAP 8 mins: Rows and Deadlifts : 5 rounds + 150 m | Rx'd

8:00 AMRAP: Row, 200 m 8 Deadlifts | 85 lbs

Comment 0
Emily Thacker
January 16, 2019

Front Squat : 2-2-2-2-2 : 490 lbs | 45 lbs, 45 lbs, 45 lbs, 55 lbs, and 55 lbs | Rx'd

Sets 2 Front Squats | 45 lbs 2 Front Squats | 45 lbs 2 Front Squats | 45 lbs 2 Front Squats | 55 lbs 2 Front Squats | 55 lbs

Comment 0
Jessica Shaffer
January 16, 2019

Front Squat : 2-2-2-2-2 : 870 lbs | 85 lbs, 85 lbs, 85 lbs, 85 lbs, and 95 lbs | Rx'd

Sets 2 Front Squats | 85 lbs 2 Front Squats | 85 lbs 2 Front Squats | 85 lbs 2 Front Squats | 85 lbs 2 Front Squats | 95 lbs

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Jeannie Hudson
January 16, 2019

Front Squat : 2-2-2-2-2 : 1780 lbs | 175 lbs, 180 lbs, 175 lbs, 180 lbs, and 180 lbs | Rx'd 10 lbs

Sets 2 Front Squats | 175 lbs 2 Front Squats | 180 lbs 2 Front Squats | 175 lbs 2 Front Squats | 180 lbs 2 Front Squats | 180 lbs

Comment 0
Christina Priebe
January 16, 2019

Front Squat : 2-2-2-2-2 : 690 lbs | 65 lbs, 65 lbs, 65 lbs, 75 lbs, and 75 lbs | Rx'd

Sets 2 Front Squats | 65 lbs 2 Front Squats | 65 lbs 2 Front Squats | 65 lbs 2 Front Squats | 75 lbs 2 Front Squats | 75 lbs

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Kristin Pettit
January 16, 2019

Front Squat : 2-2-2-2-2 : 650 lbs | 65 lbs, 65 lbs, 65 lbs, 65 lbs, and 65 lbs | Rx'd

Sets 2 Front Squats | 65 lbs 2 Front Squats | 65 lbs 2 Front Squats | 65 lbs 2 Front Squats | 65 lbs 2 Front Squats | 65 lbs

Comment 0
Kathy Capots
January 16, 2019

Front Squat : 2-2-2-2-2 : 1120 lbs | 115 lbs, 115 lbs, 105 lbs, 105 lbs, and 120 lbs | Rx'd 40 lbs

Sets 2 Front Squats | 115 lbs 2 Front Squats | 115 lbs 2 Front Squats | 105 lbs 2 Front Squats | 105 lbs 2 Front Squats | 120 lbs

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Laura Williams
January 16, 2019

Front Squat : 2-2-2-2-2 : 1400 lbs | 135 lbs, 135 lbs, 140 lbs, 145 lbs, and 145 lbs | Rx'd -50 lbs

Sets 2 Front Squats | 135 lbs 2 Front Squats | 135 lbs 2 Front Squats | 140 lbs 2 Front Squats | 145 lbs 2 Front Squats | 145 lbs

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Monica Algozer
January 16, 2019

Front Squat : 2-2-2-2-2 : 1930 lbs | 185 lbs, 190 lbs, 195 lbs, 195 lbs, and 200 lbs | Rx'd

Sets 2 Front Squats | 185 lbs 2 Front Squats | 190 lbs 2 Front Squats | 195 lbs 2 Front Squats | 195 lbs 2 Front Squats | 200 lbs

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