CrossFit Wake Forest posted on Facebook
A single set of Strict Pull-ups for max reps.
3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
Find your Split Jerk 1 Rep Max.
CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks, 135/95 lbs
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.
Shoulder Press 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Farmers Carry 300 m
This is an all out effort for time.
Use dumbbells or kettlebells. Each time weight is put down, perform 20 air squats.
5 rounds for time of:
10 Power Cleans
15 Wall Balls
65% of 1RM
Use karen weight, per benchmark board for wallball.
Complete as many rounds as possible in 6 mins of:
9 Double Unders
Are you passionate about fitness and have something to say? Reach a huge online community and get the discussion going - start writing for Tabata Times today!
|Name||CrossFit Wake Forest|
|Address||5101-M Unicon Drive|
Wake Forest, NC 27587
Like, Tweet or +1 CrossFit Wake Forest
Three sets of: Bench Press x 6-8 reps @ 20X1 Rest 60 seconds Pull-Ups x Max Reps OR Pull-Ups x 3-5 reps @ 51X1 Rest 60 seconds For time: 50/30 Push-Ups 300 Meter Run 30 Heavy Kettlebell Swings 300 Meter Run 50/30 Push-Ups 300 Meter Run 30 Heavy …
Couple of updates for everyone: Starting Monday, November 3rd, the 3:30 PM CrossFit Kids and the 4:30 PM CrossFit Adult classes will be put on hold until February. We do this to train the Girls and Boys Bainbridge Island Rowing team for their upcoming season. Over the last two years they have made it to Nationals and we are excited to train another crew of crewers! We look forward to seeing you all at the regular 5:30 and 6:30 PM classes. If you have any questions, please feel free to reach out and ask. Thank you, Sal
Friday: WarmUp Run 600m 1 Lap SpiderMan 3 Rounds (barbell) 6 FrontSquat 6 HPClean 6 Press WarmUp for PowerClean+PushPress **Mobility: couch, bandy ham 1 min each side 5 Sets 6 PowerClean+PushPress TnG 9 TTB AFAP Run 400m Rest :90 Cool Couch Roll $$ 3X20 GHD
20141023 Ok so I had to jump on the TBT ban wagon ;-)! About a year ago these shenanigans were happening under our roof! Lol! Love our Fearghal Family (whether they are near or far). Finishing up our deload week! Hope you are all feeling refreshed! I know a few of you took today's WOD and made it a PR kind of day!! Great job! A Coach H Warm Up :-) Skill: Press 5-5-5 WOD: 2 mile run
Not sure who put the big trash can outside last night, but please don't do that again. If you must, bring it back in before you leave. It was full of rain water this morning and extremely hard to get the bag out. Also, there are several cats around that can get into it if it's left outside. Do don't mess with it especially if it's raining, or if you do, make sure it's back inside before you leave.
Thursday 10/23/2014 WOD http://www.telegraphcrossfit.com/thursday-10232014/
How did you do with you max weight back squat lift today? Were you a little scared? Did you ease off and when doing the final 20 you realized you could've went more? It happens. Just make sure you keep good form. Heels down and core engaged to drive up. The thing is when you do a good squat where your butt goes past parallel, the big boys now have to engage (glutes, hamstrings) to get that weight up! Quads are always working nonetheless but if you are doing a squat above the knee then you will not be engaging much or at all the posterior chain glutes and hamstrings. Posterior chain muscles are so important that make you more powerful and improve your posture (and that means those spinal erector muscles). If you did go pretty hard CONGRATULATIONS!!! You should roll those babies out, get adjusted or have a massage because you deserve it!