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

27

28

  • Strict Pull-ups : Max Set
  • Hang Power Clean : 1-1-1-1-1
  • 4 RFT: Hang Power Cleans, Front Squats and AbMat Sit-ups

29

  • 2 RFT: 200 m and Kettlebell Swings
  • Shoulder Press : 3 Rep Max
  • AMRAP 15 mins: Wall Balls, Toes To Bars and Box Jumps

30

  • Weighted Walking Lunge : 35 Reps for Time
  • Back Squat : 3-3-3-3-3
  • 15-12-9-6-3: Push Press and Thrusters

31

  • "Tabata" - Kettlebell Swing (Russian)s : 8 x 20 secs / 10 secs
  • Sit-up (abmat)s, Double Unders, Sit-up (abmat)s and 4 more
  • Decisions Create Reality FT: Rom Wods

Feb | 1

  • Double Unders : 100 Reps for Time
  • CrossFit Games Open 11.2
  • BUY IN/FINISHER GRIP WORK TABATA HANGS FROM PULLUP BAR

2

  • Partner Wheelbarrow : 1x 5 mins
  • Partner Alternating Rounds AMRAP 20 mins: Hang Cleans, Front Squats and 200 m

3

4

  • AMRAP 6 mins: 800 m and Power Cleans
  • AMRAP 6 mins: 800 m and Back Squats
  • AMRAP 6 mins: 800 m and Push Jerks

5

  • 3 RFT: 200 m and Broad Jumps
  • Front Squat : 3-3-3-3-3
  • AMRAP 8 mins: 200 m and Dumbbell Farmers Carries

6

  • FT: Burpees and 400 m
  • Push Jerk : 2-2-2-2-2
  • FT: 400 m; 3x Power Cleans, Front Squats and Push Jerks; Double Unders

7

  • 3 RFT: 200 m, AbMat Sit-ups and Kettlebell Swings
  • AMRAP 12 mins: 200 m, Walking Lunges and Box Jumps
  • Forged FT: Rom Wods

8

  • "Tabata" - One Arm Dumbbell Snatch (Alternating) : 8 x 20 secs / 10 secs
  • Power Snatch : 1 Rep Max
  • CrossFit Games Open 11.1 / 14.1
  • CrossFit Games Open 15.4 - Scaled

9

  • Burpees, Wall Balls
  • Partner: AMRAP 12 mins: 200 m, Air Squats, AbMat Sit-ups and Push-ups

10

11

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • Bench Press : 3-3-3-3-3
  • 3 RFT: Kettlebell Swings, Burpees and Pull-ups

12

  • Bear Crawl 100 m TT
  • Push Press : 1-1-1-1-1-1-1
  • Karen vs Annie

13

  • 3 RFT: Box Jumps and Toes-to-bars
  • Back Squat : 5-5-5-5-5
  • Bear Complex : 30 Reps for Time

14

  • Row 2 km TT
  • AMRAP 9 mins: Dumbbell Deadlifts and Farmers Walk (Dumbbell)s
  • Serendipity FT: Rom Wods

15

  • FT: Rows and 400 m
  • CrossFit Games Open 15.4
  • CrossFit Games Open 15.4 - Scaled
  • Row 500 m TT

16

17

18

19

20

21

22

23

24

25

26

27

28

Mar | 1

2