• Tracks
  • Crossfit Wake Forest WODs
Sun Mon Tue Wed Thu Fri Sat

Dec | 1

2

  • 3 RFT: Wall Balls and Toes-to-bars
  • FQ: Barbell Good Mornings
  • Back Squat : 3-3-3-3-3
  • AMRAP 12 mins: Row Calories, Burpees and Dumbbell Thrusters

3

  • Skill WOD: Handstand Push-ups
  • Push Press : 3-3-3-3-3
  • AMRAP 8 mins: Shoulder Press, Push Press, Back Squats and Double Unders

4

  • 30-20-10: Air Squats and Kettlebell Deadlifts
  • Every 1 min for 10 mins: Deadlift
  • AMRAP 9 mins: Kettlebell Deadlifts, Walking Lunges and Rows

5

  • Burpee Pull Ups : 25 Reps for Time
  • 5 RFT: Rows, Box Jumps and AbMat Sit-ups
  • Constantly Challenge Yourself FT: Rom Wods

6

  • 2 RFT: Burpee Broad Jumps and Dumbbell Farmers Carries
  • Bench Press : 3-3-3-3-3
  • Lynne, Short

7

  • Partner Warm Up Rows, Double Unders
  • Partner WOD 20 RFT: Row Calories, AbMat Sit-ups, Wall Balls and Clean & Jerks

8

9

10

11

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4