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

28

29

  • 3 RFT: Row and Burpees
  • Back Squat : 5x5 at 65% 1RM
  • 3x RFT: Rows, Russian Kettlebell Swings and Pull-ups

30

  • Every 1 min for 10 mins: 3 Position Snatch (Hang, Below Knee And Floor)
  • 21-15-9-6-3: Wall Balls and Power Snatches

31

  • "Tabata" - Toes-to-bars : 8 x 20 secs / 10 secs
  • Push Press : 6x3 at 65% 1RM
  • 5 RFT: Push Press and Double Unders

Feb | 1

  • 25-20-15-10: Row (calories)s and Box Jumps
  • AMRAP 12 mins: Push-ups, Kettlebell Swings and AbMat Sit-ups

2

  • CrossFit Games Open 16.4 / 17.4
  • CrossFit Games Open 16.4 / 17.4 - Scaled
  • CrossFit Games Open 16.4 / 17.4 - Masters 55+

3

  • 4 RFT: Walking Lunges and Sit-up (standard)s
  • AMRAP 9 mins: Shoulder Press and Double Unders

4

5

  • Front Squat : 5x5 at 65% 1RM
  • AMRAP 9 mins: Kettlebell Swings, Burpees, Kettlebell Swings and Box Jumps
  • AMReps 3 mins: Ground-to-overhead

6

  • FT: Double Unders and Double Unders
  • Shoulder Press : 5x5 at 70% 1RM
  • AMRAP 12 mins: Dumbbell Farmers Carries and Weighted Alternating Reverse Lunges

7

  • 12-9-6-3: AbMat Sit-ups and Burpees
  • Thruster : 6x3 at 65% 1RM
  • FT: Thrusters and Pull-ups

8

  • Evasion
  • AMRAP 3 mins: Power Cleans, Front Squats and Push Jerks

9

  • Muscle-up Skill Work
  • CrossFit Games Open 16.3
  • CrossFit Games Open 16.3 - Scaled

10

  • 50-40-30-20-10: Row (calories)s and AbMat Sit-ups
  • AMRAP 7 mins: Rows and Thrusters

11

12

  • AMReps 7 mins: Double Unders
  • Back Squat : 6x3 at 70% 1RM
  • 3 RFT: 200 m, Walking Lunges and Squats

13

  • Push Press : 6x3 at 65% 1RM
  • AMRAP 12 mins: Russian Kettlebell Swings, Box Jumps and Toes-to-bars

14

  • 15-9-6-3: Dumbbell Deadlifts and Burpees
  • Hang Power Clean : 6x3 at 65% 1RM
  • AMRAP 6 mins: Handstand Push-ups and Row Calories

15

  • Every 1 min for 10 mins: Dumbbell Shoulder Press
  • AMRAP 15 mins: 800 m, Power Cleans, Burpees and 2 more

16

  • 3 RFT: 200 m, AbMat Sit-ups and Kettlebell Swings
  • CrossFit Games Open 16.2
  • CrossFit Games Open 16.2 - Scaled

17

  • AMRAP 4 mins: Burpees and Thrusters
  • Thruster : 5x5 at 65% 1RM
  • "Tabata" - Pull-ups : 8 x 20 secs / 10 secs

18

19

  • "Tabata" - Row (calories)s : 5 x 1 min / 1 min
  • Front Squat : 6x3 at 70% 1RM
  • "Tabata" - Double Unders : 8 x 20 secs / 10 secs

20

  • 3 RFT: 400 m and Burpees
  • 5 RFT: Handstand Push Ups, Hang Power Cleans and 200 m

21

  • FT: Kettlebell Swings and Sit-up (abmat)s
  • FT: Wall Balls, 1 mi and Wall Balls

22

  • Team 5K Row
  • AMRAP 10 mins: Power Cleans and Double Unders

23

  • CrossFit Games Open 18.1
  • CrossFit Games Open 18.1 - Scaled
  • CrossFit Games Open 18.1 - Teens 14-15 / Masters 55+
  • CrossFit Games Open 18.1 - Scaled Teens 14-15
  • CrossFit Games Open 18.1 - Scaled Masters 55+

24

  • AMRAP 30 mins: 400 m, Dumbbell Shoulder Press and Tire Flips

25

26

  • AMRAP 20 mins: Burpees, AbMat Sit-ups and Double Unders
  • AMRAP 5 mins: Wall Balls and Kettlebell Swings

27

28

Mar | 1

2

3