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

Apr | 1

2

  • 3 RFT: Burpees and Wall Balls
  • Back Squat 2-2-2-2-2
  • AMReps 11 mins: 800 m, Air Squats, AbMat Sit-ups and 2 more

3

  • 21-15-9: Russian Kettlebell Swings and Walking Lunges
  • Power Clean 2-2-2-2-2
  • AMRAP 12 mins: Power Cleans and Runs

4

  • 3 RFT: Row Calories and Broad Jumps
  • Skill WOD: Handstand Push-ups
  • Thruster : 5x2 at 65% 1RM
  • 12-9-6-3: Thrusters and Pull-ups

5

  • 21-15-9: Jumping Alternating Lunges and Hanging Knee Raises
  • Pistols
  • AMRAP 12 mins: Toes-to-bars, Kettlebell Swings and Burpee Box Jump Overs

6

  • 3 RFT: Double Unders and Rows
  • Bench Press 2-2-2-2-2
  • 3 RFT: 400 m and Push-ups

7

  • FT: 400 m and Bear Crawls
  • 10 RFT: Rows and Wall Balls

8

9

  • 4 RFT: Box Jumps and Burpees
  • Front Squat : 6x2 at 75% 1RM
  • AMRAP 10 mins: Power Cleans, Thrusters and Double Unders

10

  • 3 RFT: Pull-ups and 200 m
  • Shoulder Press : 6x2 at 75% 1RM
  • AMRAP 9 mins: Kettlebell Swings, Walking Lunges and AbMat Sit-ups

11

  • 3 RFT: Hang High Pulls, Hang Power Cleans and Dumbbell Front Squats
  • Hang Power Snatch : 6x2 at 75% 1RM
  • AMRAP 8 mins: Toes-to-bars, Hang Power Snatches and 200 m

12

  • Double Unders : 2 x 2 mins / 1 min rest
  • FT: Rows, Double Unders and 400 m
  • 4 RFT: 200 m and AbMat Sit-ups

13

  • AMReps 2 mins: Rope Climbs
  • AMRAP 5 mins: 400 m and Handstand Push-ups
  • AMRAP 5 mins: 400 m and Wall Balls
  • AMRAP 4 mins: 400 m and Russian Kettlebell Swings
  • AMRAP 4 mins: 400 m and Power Cleans
  • AMRAP 3 mins: 400 m and Burpees

14

  • 3 RFT: 200 m and Kettlebell Deadlifts
  • Helen
  • Tabata Goblet Squats

15

16

  • 30-20-10: Air Squats and Double Unders
  • Back Squat : 6x2 at 75% 1RM
  • AMRAP 9 mins: Deadlifts, Power Cleans, Push Press and Back Squats

17

  • Row (calories)s : 50 Reps for Time
  • Push Press : 6x2 at 75% 1RM
  • 21-15-9: Box Jumps and Push Press

18

  • 5 RFT: Dumbbell Farmers Carries and Dumbbell Thrusters
  • 6x RFT: 400 m and Toes-to-bars
  • FT: Dumbbell Farmers Carries and Dumbbell Thrusters

19

  • FT: Rows, Burpees and 400 m
  • AMRAP 9 mins: Air Squats, AbMat Sit-ups and 200 m
  • AMRAP 9 mins: Rows and Walking Lunges

20

  • 2 RF-ME: Wall Balls
  • AMRAP 15 mins: Power Cleans, Wall Balls and Double Unders
  • AMReps 2 mins: Handstand Push-ups

21

  • A Pull-up Celebration!! 5 RFT: AbMat Sit-ups, Pull-ups and Thrusters
  • Farewell, Friend!! (Partner WOD) 3 RFT: Russian Kettlebell Swings, Push-ups and Rows

22

23

  • 30-20-10: Double Unders and Walking Lunges
  • Front Squat : 6x3 at 75% 1RM
  • AMRAP 8 mins: Hang Power Cleans, Push Press and Air Squats

24

  • 3 RFT: Row Calories and Burpees
  • Shoulder Press : 6x3 at 75% 1RM
  • "Death By" - Burpees and Shoulder Press : 1 rep + 1 rep / 1 min

25

  • 2 RFT: Russian Kettlebell Swings, AbMat Sit-ups and 200 m
  • Thruster : 6x2 at 75% 1RM
  • 3 RFT: 200 m and Thrusters

26

27

28

29

30

May | 1

2

3

4

5