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

29

30

  • 3 RFT: Shuttle Runs and Walking Lunges
  • Clean & Jerk : 1 Rep Max
  • FT: Double Unders, Clean & Jerks, Double Unders, 7 and more

Oct | 1

  • 4 RFT: Wall Balls and Toes-to-bars
  • Shoulder Press : 6x2 at 80% 1RM
  • 50-40-30-20-10: Walking Lunges and AbMat Sit-ups

2

  • 2 RFT: Air Squats, Push-ups and Pull-ups
  • Front Squat : 6x2 at 80% 1RM
  • "FGB Style" - Row Calories, Front Squats and Box Jumps

3

  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Chipper: 400 m, Air Squats, 400 m and 5 more
  • Greatness In What You Give FT: Rom Wods

4

  • FT: Bear Crawls and 200 m
  • Push Press : 6x2 at 80% 1RM
  • AMRAP 12 mins: 200 m, Burpees and Kettlebell Swings

5

  • Team Jerry
  • Partner AMRAP 9 mins w/ Buy-in: AbMat Sit-ups, Push-ups, Double Unders and 2 more

6

7

  • AMReps 3 mins: Wall Balls
  • FQ: Barbell Good Mornings
  • Back Squat : 6x2 at 80% 1RM
  • AMRAP 11 mins: 400 m and Farmers Walk (Dumbbell)s

8

  • Chipper: Kettlebell Swings, 400 m, Kettlebell Swings and 3 more
  • Push Jerk : 6x2 at 75% 1RM
  • AMRAP 10 mins: Push Jerks, Front Squats and Double Unders

9

  • 4 mins RemReps: 400 m and Toes-to-bars
  • Bench Press : 6x3 at 80% 1RM
  • AMRAP 9 mins: Burpees, Power Cleans and Thrusters

10

  • "Tabata" - Dumbbell Hang Cluster : 8 x 20 secs / 10 secs
  • down and up
  • Ready For The Fight FT: Rom Wods

11

  • 3 RFT: Run Or Rows, Power Snatches and Clean & Jerks
  • CrossFit Games Open 20.1 - Rx'd
  • CrossFit Games Open 20.1 - Scaled
  • CrossFit Games Open 20.1 - Teens 14-15 / Masters 55+
  • CrossFit Games Open 20.1 - Scaled Teens 14-15 / Scaled Masters 55+

12

  • Mini-"Panic Breathing": Rows, Front Rack Holds
  • AMRAP 15 mins: Row Calories, Wall Balls and AbMat Sit-ups

13

14

  • 3 RFQ: Barbell Good Mornings and Front Squat Pauses
  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and 5 more
  • AMRAP 12 mins: Medicine Ball Runs and Kettlebell Goblet Squats

15

  • Double Unders : 100 Reps for Time
  • Alt EMOM 12 mins: Shoulder Press, Shoulder Press, Shoulder Press and 3 more
  • 5 RFT: Push Press and AbMat Sit-ups

16

  • 2 RFT: Kettlebell Goblet Squats, Kettlebell Deadlifts and 200 m
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • AMRAP 7 mins: Pull-ups, Burpees and Deadlifts

17

  • Team 5K Row
  • AMRAP 10 mins: Power Cleans and Double Unders
  • Better Than Coffee FT: Rom Wods

18

  • 3 RFT: Dumbbell Thrusters, Toes-to-bars and Double Unders
  • CrossFit Games Open 20.2 - Rx'd
  • CrossFit Games Open 20.2 - Scaled
  • CrossFit Games Open 20.2 - Teens 14-15 / Masters 55+
  • CrossFit Games Open 20.2 - Scaled Teens 14-15
  • CrossFit Games Open 20.2 - Scaled Masters 55+

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31

Nov | 1

2