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

29

30

  • 4 RFT: 200 m and Push-ups
  • Push Press : 6x5 at 65% 1RM
  • 3 RFT: 400 m, Air Squats and Push Press

31

  • AMRAP 5 mins: Double Unders and Air Squats
  • Every 2 mins for 10 mins: Front Squat
  • 3 RFT: Burpees, Front Squats and Box Jumps

Apr | 1

  • FT: Double Unders, Russian Kettlebell Swings and AbMat Sit-ups
  • Alt EMOM 16 mins: Wall Balls and Hang Power Cleans
  • 5 RFT: AbMat Sit-ups, Hang Power Cleans and Walking Lunges

2

  • AMRAP 6 mins: 200 m and Push-ups
  • "Death By" - Burpees and Shoulder Press : 1 rep + 1 rep / 1 min

3

  • 3 RFT: AbMat Sit-ups, Kettlebell Deadlifts and Double Unders
  • Every 2 mins for 12 mins: Deadlifts
  • AMRAP 10 mins: Double Unders and Back Squats

4

  • FT: 400 m and Air Squats
  • 5 RFT: 200 m, Dips and Push-ups
  • 3 RFT: 200 m and Thrusters

5

6

  • 30-20-10: Air Squats and Walking Lunges
  • Every 2 mins for 12 mins: Power Clean & Jerk
  • Support Your Local Box Fundraiser - Workout 1

7

  • FT: AbMat Sit-ups, Jumping Alternating Lunges and 200 m
  • Every 2 mins for 10 mins: Back Squat
  • "Death By" - Burpees and Back Squats : 1 rep + 1 rep / 1 min

8

  • 30-20-10: Air Squats and Double Unders
  • Alt EMOM 12 mins: Hang Cleans and Push Press
  • AMRAP 9 mins: Handstand Push-ups, Power Cleans and Box Jumps

9

  • AMRAP 7 mins: AbMat Sit-ups, Russian Kettlebell Swings and Kettlebell Goblet Squats
  • down and up

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May | 1

2