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

31

Apr | 1

  • FT: Bear Crawls, 200 m, Bear Crawls and 200 m
  • Back Squat : 3-3-3-3-3
  • "Low Fat DT"

2

  • 3 RFT: Box Jumps and Dumbbell Thrusters
  • Shoulder Press : 3-3-3-3-3
  • AMRAP 7 mins: Dumbbell Shoulder Press, AbMat Sit-ups and Dumbbell Squats

3

  • FT: Rows and Russian Kettlebell Swings
  • "Death By" - Power Clean : 1 rep + 1 rep / 1 min
  • AMRAP 9 mins: Burpees, Power Cleans and Thrusters

4

  • FT: Wall Balls, 400 m and Double Unders
  • 4 RFT: 400 m, Push Press and Pull-ups
  • Ritualistic FT: Rom Wods

5

  • FT: Rows, Broad Jumps and 400 m
  • FT: Rows, AbMat Sit-ups, Rows and 7 more
  • AMRAP 5 mins: Rows, Double Unders and Push Press

6

  • Partner Farmer Carry AMRAP 15 mins: Russian Kettlebell Swings and Burpees
  • Partner Alternating Rounds 12 RFT: 200 m, Wall Balls and Walking Lunges

7

8

  • 4 RFT: 200 m and Push-ups
  • Shoulder Press : 2-2-2-2-2
  • 4 RFT: 200 m and AbMat Sit-ups

9

  • 4 RFT: Box Jumps and Burpees
  • Front Squat : 2-2-2-2-2
  • AMRAP 10 mins: Power Cleans, Thrusters and Double Unders

10

  • 2 RFT: 200 m and Air Squats
  • Kelly

11

  • Run 1 mi TT
  • 3x AMRAP 3 mins: 200 m and Power Cleans
  • Earn Your Experience FT: Rom Wods

12

  • 15-9-6: Burpees and Kettlebell Swings
  • Bear Complex : 1 Rep Max
  • Bear Complex : 30 Reps for Time

13

  • Indian Run 800 m TT
  • Team WOD: AMRAP 15 mins: Deadlifts, Hang Power Cleans, Push Press and Front Squats
  • Mini-"Panic Breathing": Rows, Front Rack Holds

14

15

  • 3 RFT: Burpees and Wall Balls
  • Back Squat : 2-2-2-2-2
  • AMReps 11 mins: 800 m, Air Squats, AbMat Sit-ups and 2 more

16

  • 3 RFT: Pull-ups and 200 m
  • AMRAP 15 mins: Hang Power Cleans, Thrusters, Push Jerks and 200 m
  • AMRAP 9 mins: Rows and Walking Lunges

17

  • Row (calories)s : 50 Reps for Time
  • Push Press : 2-2-2-2-2
  • AMRAP 12 mins: Push Press, AbMat Sit-ups and Double Unders

18

  • 2 RFT: 400 m and Row Calories
  • Burpee Broad Jump For Distance 60 m TT
  • AMRAP 12 mins: Bear Crawls, Walking Lunges, AbMat Sit-ups and Kettlebell Swings
  • Beard Up FT: Rom Wods

19

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22

23

24

25

26

27

28

29

30

May | 1

2

3

4