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

29

30

  • FT: Air Squats, Russian Kettlebell Swings and 200 m
  • FQ: Barbell Good Mornings
  • Back Squat : 5-4-3-2-1
  • AMRAP 8 mins: 200 m, Wall Balls and Pull-ups

31

  • "Tabata" - Push-ups : 8 x 20 secs / 10 secs
  • AMRAP 12 mins: AbMat Sit-ups, Overhead Walking Lunges and Goblet Squats
  • AMRAP 12 mins: Double Unders and Dumbbell Push Press

Jan | 1

  • 2020 HAPPY NEW YEAR!! (PARTNER WOD) Chipper: 100 m, AbMat Sit-ups, 100 m and 37 more

2

  • AMRAP 6 mins: Toes-to-bars, Push Press and Russian Kettlebell Swings
  • AMRAP 6 mins: Box Jumps, Pull-ups and Thrusters
  • AMRAP 6 mins: Clean & Jerks, AbMat Sit-ups and Double Unders
  • The Key To Growth-Short FT: Rom Wods

3

  • 2 RFT: Russian Kettlebell Swings and 200 m
  • Bench Press : 2-2-2-2-2
  • FT: Kettlebell Deadlifts, 800 m, Kettlebell Deadlifts and 2 more

4

  • "Tabata" - Shuttle Run : 8 x 20 secs / 10 secs
  • Partner WOD Chipper: Row Calories, Pull-ups, Row Calories and 5 more

5

6

  • 2 RFT: Double Unders and Burpees
  • Alt EMOM 16 mins: Front Squats, Front Squats, Front Squats and Front Squats
  • AMRAP 12 mins: Hang Power Cleans, Push-ups and Toes-to-bars

7

  • AMReps 3 mins: Cluster
  • Push Press : 5-4-3-2-1
  • 21-15-9: Push Press and Burpee Box Jumps

8

  • FT: Rows, Kettlebell Deadlifts and Rows
  • Deadlift : 6x5 at 65% 1RM
  • AMRAP 10 mins: Deadlifts and AbMat Sit-ups

9

  • "Tabata" - Double Unders : 8 x 20 secs / 10 secs
  • 7 RFT: Wall Balls and Pull-ups
  • AMRAP 8 mins: Handstand Push-ups and Double Unders
  • Drive The Train-Short FT: Rom Wods

10

  • FT: Row Calories, Air Squats and Bear Crawls
  • Shoulder Press : 2-2-2-2-2
  • AMRAP 20 mins: Row Calories, Dumbbell Push Press and Walking Lunges

11

  • Partner Warm Up FT: Double Unders, Wall Balls and Box Jumps
  • Partner WOD FT: Burpees; 16x Dumbbell Farmers Carries and 200 m; Dumbbell...

12

13

  • FT: Rows, Wall Balls and Burpees
  • Thruster : 2 Rep Max
  • 5 RFT: 200 m and Toes-to-bars

14

  • FT: Kettlebell Goblet Squats and 800 m
  • Front Squat : 5-4-3-2-1
  • 21-15-9: Front Squats, Burpees and Pull-ups

15

  • FT: Double Unders, Push-ups and 200 m
  • Power Clean : 1-1-1-1-1
  • FT: 200 m and Power Clean & Jerks

16

  • AMRAP 25 mins: Row Calories, Burpees, AbMat Sit-ups and Walking Lunges
  • Bring Even More FT: Rom Wods

17

  • FT: Row Calories and Wall Balls
  • Alt EMOM 12 mins: Deadlifts, Deadlifts, Deadlifts and 3 more
  • AMRAP 7 mins: Double Unders and Deadlifts

18

  • Partner Alternating Rounds 10 RFT: Box Jumps and Bear Crawls
  • 15 Min AMRAP Partner WOD

19

20

  • FQ: Barbell Good Mornings
  • Back Squat : 6x3 at 65% 1RM
  • Row 2 km TT

21

  • 3 RFT: Russian Kettlebell Swings and Double Unders
  • Hang Power Clean 2-2-2-2-2
  • 4 RFT: Box Jumps, Push-ups and Hang Power Cleans

22

  • FT: AbMat Sit-ups, Row Calories and Wall Balls
  • Shoulder Press : 5-4-3-2-1
  • Jackie

23

  • AMRAP 4 mins: Sprints and Walking Lunges
  • Every 3 mins for 21 mins: Rows and Toes-to-bars
  • No Dead Fish-Short FT: Rom Wods

24

  • FT: Bear Crawls, Row Calories and Bear Crawls
  • Deadlift : 5x5 at 65% 1RM
  • Chipper: Deadlifts, Wall Balls, Hang Power Cleans and 7 more

25

  • Partner Alternating Rounds AMRAP 10 mins: 200 m, Air Squats and Double Unders
  • Partner WOD AMRAP 25 mins: 400 m, Wall Balls, AbMat Sit-ups and Walking Lunges

26

27

28

29

30

31

Feb | 1