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

Jul | 1

2

  • AMReps 5 mins: Burpees
  • Angie
  • Partner "Angie"

3

  • Small
  • Half Small 3 RFT: Rows, Burpees, Box Jumps and 400 m

4

  • 1776 Chipper: Power Cleans, Double Unders, Push Press and 5 more

5

  • Loredo
  • Partner Loredo

6

  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR
  • Eva
  • Half "Eva"

7

  • "Tabata" - Front Squats : 8 x 20 secs / 10 secs
  • Partner Kelly 8 RFT: 400 m, Wall Balls and Box Jumps

8

9

  • 21-15-9: Russian Kettlebell Swings and Walking Lunges
  • Push Press 3-3-3-3-3
  • 4 RFT: Push Press, 200 m and Box Jumps

10

  • 21-15-9: Air Squats and Burpees
  • Front Squat 3-3-3-3-3
  • FT: 400 m; 3x Power Cleans, Front Squats and Push Jerks; Double Unders

11

  • 3 RFT: Handstand Push-ups, Kettlebell Swings and AbMat Sit-ups
  • Bench Press 3-3-3-3-3
  • 3 RFT: Double Unders, Burpees, Air Squats and Push-ups

12

  • 4 RFT: Wall Balls and Toes-to-bars
  • AMRAP 15 mins: Hang Power Cleans, 200 m and Pull-ups
  • Run 800 m TT

13

  • 30-20-10: Air Squats and Double Unders
  • Thruster 3-3-3-3-3
  • FT: Thrusters, 400 m, Thrusters, 3 and more

14

  • With a partner: FT: AbMat Sit-ups, Burpees and Kettlebell Deadlifts
  • AMRAP 20 mins: 200 m, Deadlifts, Hang Power Cleans and Push Jerks

15

16

  • FT: 400 m and Air Squats
  • Shoulder Press 3-3-3-3-3
  • Runs, Shoulder Presses, Push Presses, Push Jerks

17

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19

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3

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