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

30

31

  • 2 RFQ: Back Squats and Barbell Good Mornings
  • Alt EMOM 16 mins: Back Squats, Back Squats, Back Squats and 5 more
  • 3 RFT: 400 m, Shoulder Press and Back Squats

Sep | 1

  • FT: 200 m, Russian Kettlebell Swings and 400 m
  • Alt EMOM 12 mins: Deadlifts and Hollow Rocks
  • AMRAP 12 mins: Deadlifts, Burpees and 200 m

2

  • Chipper: AbMat Sit-ups, Push-ups, Air Squats and 2 more
  • Chipper: 800 m, AbMat Sit-ups, Push-ups and 4 more
  • Alt EMOM 15 mins: Push Jerks, Jumping Alternating Lunges and Push-ups
  • AMRAP 9 mins: Dumbbell Farmers Carries, Dumbbell Thrusters and AbMat Sit-ups

3

  • 3 RFT: 200 m, Toes-to-bars and Kettlebell Swings
  • 2 RFT: Double Unders, Hang Power Cleans, Push Press and Burpees

4

  • FT: Run (medicine ball)s and Wall Balls
  • Run : 2x 400 m, rest 2 mins
  • CrossFit Games Open 11.2

5

  • Partner Warm Up Chipper: AbMat Sit-ups, Walking Lunges, Air Squats and Push-ups
  • Partner WOD 20 RFT: 100 m, Handstand Push-ups and Russian Kettlebell Swings

6

7

  • 3 RFT: 200 m, Dumbbell Farmers Carries and Dumbbell Hang Clusters
  • FT: 2x Clean & Jerks and Double Unders; 3x 200 m, Burpees and Toes-to...

8

  • "Tabata" - Hollow Rocks : 6 x 1 min / 30 secs
  • 3 RFT: Pull-ups, Kettlebell Deadlifts and Air Squats
  • 3 mins RemReps: 400 m and AbMat Sit-ups; 3 mins RemReps: 400 m and...

9

  • 3 RFT: Burpees, Box Jumps and Goblet Squats
  • Alt EMOM 10 mins: Handstand Push-ups and Kettlebell Swings
  • 3 RFT: Hang Power Cleans, Front Squats and Push Press

10

  • 3 RF-ME: Dips and Strict Pull-ups
  • AMReps 12 mins (2,4,6,...): Weighted Box Step-ups and Push-ups

11

  • 3 RFT: Air Squats, Jumping Alternating Lunges and 200 m
  • Thruster 2-2-2-2-2-2-2
  • AMRAP 9 mins: Thrusters and Double Unders

12

  • Partner Warm Up 6 RFT: 100 m, AbMat Sit-ups and Kettlebell Deadlifts
  • Partner WOD FT: Partner Calorie Rows
  • 3x RFT: Rows
  • Record Fastest Row from above. Row 100 m TT

13

14

  • 2 RFT: 400 m, Double Unders and AbMat Sit-ups
  • Hang Power Clean 2-2-2-2-2
  • 3 RFT: Hang Power Cleans and Burpees

15

  • 3 RFT: Dips, Push-ups and 200 m
  • Shoulder Press : 3-3-3-3-3
  • 6 RFT: 200 m, Russian Kettlebell Swings and Handstand Push-ups

16

  • 3 RFQ: Barbell Good Mornings and 200 m
  • Alt EMOM 15 mins: Barbell Good Mornings, Back Squats and Thrusters
  • 3 RFT: 400 m and Toes-to-bars

17

  • "Tabata" - Handstand Holds : 8 x 20 secs / 10 secs
  • 3 RF-ME / 1 min Stations: AbMat Sit-ups, Push-ups and Double Unders
  • AMRAP 9 mins: Burpee Box Jumps and Deadlifts

18

  • "Tabata" - AbMat Sit-ups : 8 x 20 secs / 10 secs
  • FT: Double Unders; 3x Power Cleans, Front Squats and Push Press...
  • AMRAP 12 mins: Power Cleans, Kettlebell Swings and Air Squats

19

  • 3 RFT: 200 m and Pull-ups
  • Row 1 km TT
  • 4 RFT: 400 m, Toes-to-bars and Deadlifts

20

21

  • 3 RFT: Goblet Squats, Box Jumps and 200 m
  • Front Squat : 2-2-2-2-2
  • FT: 400 m; 3x Power Cleans, Double Unders and Front Squats; 400 m

22

  • FT: 400 m, Pull-ups, 200 m and Pull-ups
  • Push Jerk 5-4-3-2-1-1, rest 2 mins
  • 5 RFT: Pull-ups, 200 m and Push Jerks

23

  • Chipper: Push-ups, Air Squats, Kettlebell Deadlifts and 400 m
  • Alt EMOM 10 mins: Deadlifts and Sit-ups
  • FT: Deadlifts and Burpee Over Bars

24

  • FT: 400 m, Air Squats, 400 m and 2 more
  • AMRAP 20 mins: Rows and Push-ups

25

26

27

28

29

30

Oct | 1

2

3