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

26

27

  • 5-10-15-20: Kettlebell Goblet Squats and Russian Kettlebell Swings
  • Shoulder Press : 6x3 at 65% 1RM
  • AMRAP 10 mins: 200 m, Dumbbell Shoulder Press and Walking Lunges

28

  • AMReps 5 mins: Double Unders
  • AMRAP 12 mins: Ground-to-Overheads, Toes-to-bars and Box Jumps
  • AMRAP 5 mins: AbMat Sit-ups and AbMat Sit-ups

29

  • FT: 400 m, Bear Crawls, 200 m and Bear Crawls
  • Thruster : 6x2 at 65% 1RM, rest 1 min
  • 5 RFT: Rows, Dumbbell Thrusters and Pull-ups

30

  • Chipper: 200 m, Push-ups, Burpees and 2 more
  • 10 RFT: 200 m, Push-ups, Burpees and 2 more
  • Rest 2 minutes....go! Row 1 km TT

31

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

Sep | 1

  • Partner Warm Up Chipper: Wall Balls, 400 m, Hang Power Cleans and Burpees
  • Primal Bear Complex - Team WOD

2

3

  • Chipper: AbMat Sit-ups, Walking Lunges, Air Squats and Push-ups
  • FT: 2 mi, Cleans and Rows

4

  • 12-9-6-3: Dumbbell Thrusters and Dumbbell Push Press
  • Push Press : 6x5 at 65% 1RM
  • 5 RFT: 200 m, Kettlebell Swings and Push Press

5

  • 21-15-9: Wall Balls and Push-ups
  • Front Squat : 6x2 at 80% 1RM
  • AMRAP 12 mins: Front Squats, Burpees and AbMat Sit-ups

6

  • "Tabata" - Shuttle Run : 8 x 20 secs / 10 secs
  • "Tabata" - Run (Backwards) : 8 x 20 secs / 10 secs
  • 30-20-10: Row Calories and Double Unders
  • FT: Toes-to-bars, Walking Lunges, Toes-to-bars and 3 more

7

  • 3 RFT: Dumbbell Hang Power Clean & Jerks and Box Jumps
  • Hang Power Clean 2-2-2-2-2
  • 4 RFT: Hang Power Cleans and 200 m

8

  • AMReps 5 mins: Alternating Burpees
  • Team WOD: Annie/Fran/Isabel

9

10

  • FT: Hang From Pull Up Bars
  • Shoulder Press : 6x5 at 65% 1RM
  • Chipper: 400 m, Shoulder Press, 400 m and 3 more

11

  • "Tabata" - Sit-up (standard)s : 8 x 20 secs / 10 secs
  • Always Remembered

12

  • 2 RFT: 200 m, Bear Crawls and Russian Kettlebell Swings
  • Back Squat : 6x3 at 80% 1RM
  • 5 RFT: Double Unders and 200 m

13

  • ROM WOD: Experienced FT: Rom Wods
  • 3 RFT: 400 m and Burpees

14

15

  • "Tabata" - Partner Med Ball Situps : 8 x 20 secs / 10 secs
  • Chipper: Pull-ups, Push-ups, Sit Ups, 6 and more

16

17

  • Every 1 min for 6 mins: Push Jerk
  • Push Jerk : 1-1-1-1-1
  • AMRAP 10 mins: Push Jerks, Front Squats and Double Unders

18

  • 5 RFT: Cleans and Kettlebell Swings
  • Hang Clean + Full Clean 1-1-1-1-1-1-1-1
  • 3 RFT: 200 m, Push-ups and Burpees

19

  • 20-10-5: Wall Balls and Walking Lunges
  • 5 RFT: 200 m, Box Jumps and Pull-ups
  • Row (calories)s : 75 Reps for Time

20

  • 3 RF-ME: Dumbbell Shoulder Press, Burpees and Toes-to-bars
  • Finish Strong FT: Rom Wods

21

  • "Tabata" - Air Squats : 8 x 20 secs / 10 secs
  • Front Squat : 6x3 at 80% 1RM
  • Chipper: 800 m, Push Press, Box Jumps and 3 more

22

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

23

24

  • 4 RFT: 200 m and Push-ups
  • Bench Press : 1 Rep Max
  • Lynne, Short

25

  • AMReps 3 mins: Wall Ball
  • Back Squat : 5x5 at 70% 1RM, rest 2 mins
  • AMRAP 8 mins: AbMat Sit-ups and Double Unders

26

  • 3 RFT: Toes-to-bars, Kettlebell Deadlifts and 200 m
  • AMRAP 10 mins: Dumbbell Farmers Carries and 200 m
  • 3 RFT: 200 m, Deadlifts and Walking Lunges

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30

Oct | 1

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