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3/17/2017 WOD: CrossFit Games Open 16.4 / 17.4 As many reps as possible in 13 mins of: 55 Deadlifts, 225/155 lbs 55 Wall Balls, 20/14 lbs, 10/9 ft 55 Row Calories 55 Handstand Push-ups If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round. Or: CrossFit Games Open 16.4 / 17.4 – Scaled As many reps as possible in 13 mins of: 55 Deadlifts, 135/95 lbs 55 Wall Balls, 20/10 lbs, 9/9 ft 55 Row Calories 55 Hand Release Push-ups If 55 hand release push-ups are completed, the athlete will move back to the barbell and begin another round.

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3/10/2017 WOD: CrossFit Games Open 17.3 Prior to 8 mins, do: 3 rounds of: 6 Chest-to-bar Pull-ups 6 Squat Snatches, 95/65 lbs — then — 3 rounds of: 7 Chest-to-bar Pull-ups 5 Squat Snatches, 135/95 lbs * Prior to 12 mins, do: 3 rounds of: 8 Chest-to-bar Pull-ups 4 Squat Snatches, 185/135 lbs * Prior to 16 mins, do: 3 rounds of: 9 Chest-to-bar Pull-ups 3 Squat Snatches, 225/155 lbs * Prior to 20 mins, do: 3 rounds of: 10 Chest-to-bar Pull-ups 2 Squat Snatches, 245/175 lbs * Prior to 24 mins, do: 3 rounds of: 11 Chest-to-bar Pull-ups 1 Squat Snatch, 265/185 lbs * If all reps are completed, time cap extends by 4 mins Or: CrossFit Games Open 17.3 – Scaled Prior to 8 mins, do: 3 rounds do: 6 Jumping Pull-ups 6 Squat Snatches, 45/35 lbs — then — 3 rounds do: 7 Jumping Pull-ups 5 Squat Snatches, 75/55 lbs * Prior to 12 mins, do: 3 rounds do: 8 Jumping Pull-ups 4 Squat Snatches, 95/65 lbs * Prior to 16 mins, do: 3 rounds do: 9 Jumping Pull-ups 3 Squat Snatches, 115/75 lbs * Prior to 20 mins, do: 3 rounds do: 10 Jumping Pull-ups 2 Squat Snatches, 135/95 lbs * Prior to 24 mins, do: 3 rounds do: 11 Jumping Pull-ups 1 Squat Snatch, 155/105 lbs * if all reps are completed, time cap extends by 4 mins

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3/02/2017 WOD: Skill WOD: Handstand Push-ups This workout is not for time or reps. Goal is to improve your Handstand Push-up skill and speed. Then: Row Calories-2 minute max effort Rest-1 minute Double Under-2 minute max effort Rest-1 minute AbMat Sit-ups-2minute max effort Rest-1 minute Handstand Push-up-2 minute max effort Score=Total reps

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2/23/2017 WOD: As many reps as possible in 1 min of: Tire Flip, pick load Then: 5 rounds for time of: 35 Double Unders Run, 200 m

CrossFit Wake Forest posted on Facebook

1/26/2017 WOD: Tabata Walking Lunge The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Then: 3 rounds for time of: Row, 500 m 20 Burpees Run, 400 m Rest 1 min

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1/20/2017 WOD: Deadlift 10-10-10 Rest as needed between sets. Then: CrossFit Games Open 13.2 Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box Jumps, 24/20 in

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1/13/2017 WOD: 4 rounds for time of: Med Ball Run, 20/14 lbs, 400 m 40 Overhead Walking Lunges, 20/14 lbs 20 Wall Balls, 20/14 lbs

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1/06/2017 WOD: Power Clean 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Then: 15-12-9 reps, for time of: Power Clean, 155/105 lbs Push Jerk, 155/105 lbs

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12/31/2016 WOD: Partner WOD: New Year’s Eve! Twenty (20) reps of sixteen (16) movements Run 100 meters at the top of each round, for a total of sixteen hundred meters. One person works at a time. Split work however you wish. Post total time. Run 100m 20 Row (calorie) Run 100m 20 Thrusters 45/35 Run 100 20 Double Under Run 100m 20 Burpee Run 100m 20 Back squats 45/35 Run 100m 20 Sit-up Run 100m 20 push press 45/34 Run 100m 20 Front squats 45/35 Run 100m 20 KB swing 55/35 Run 100m 20 Push-up Run 100m 20 Pull-up Run 100m 20 Air squat Run 100m 20 hang clean 45/35 Run 100m 20 Box Jump 24/20 Run 100m 20 Walking lunge Run 100m 20 Wall-ball 20/14

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12/17/2016 WOD: Tabata Wall Ball The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. Then: Omar For time: 10 Thrusters, 95/65 lbs 15 Burpee (Bar Facing)s 20 Thrusters, 95/65 lbs 25 Burpee (Bar Facing)s 30 Thrusters, 95/65 lbs 35 Burpee (Bar Facing)s

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General Information

NameCrossFit Wake Forest
OwnerMatt Thacker
Websitewww.crossfitwakeforest.com
Phone(919) 348-9311
Emailinfo@crossfitwakeforest.com
Address5101-M Unicon Drive
Wake Forest, NC 27587

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17.4 ⬆️⬇️✖️5️⃣5️⃣ #intheopen #wallballs #crossfit #17point4 #upanddown

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#Repost @athletixrehab with @repostapp ・・・ Join us tomorrow morning, March 19 @10am for a Shoulder Mobility Workshop! Having pain reaching overhead? Stiff in the front rack position? Trouble with your lockout? Feeling instability in the shoulder? Learn how to address these issues with proper mobility drills, priming techniques, and positional modifications. #Athletix #Athletixrehab #getbackinthegame #PhysicalTherapy #DPT #CSCS #USAW #Physio #Rehab #CFSoul #TeamSoul #Kneehab #Compex #Graston #NormaTec #miami #brickell #coralgables #bodyandsoulmiami #snatch #crossfit #crossfitbodyandsoul #305 #305fitness @bodyandsoulmiami @crossfitsoul

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Here's what I got last night for 17.4! Hoping to have someone next week with a good camera!!!!

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Huge morning for 17.4. Great work everyone!

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BFF's

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HERO Week hoodies looking good on this rainy Saturday morning. #notahobby

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PBR is back in the House! @slcilek brought some new hats for us. Grab one next time you're at the box. #brickhouseathlete #pbr

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Saturday morning Thrusters! #moveliftplay #crossfittysonscorner #cftc #wod #crossfit #workoutoftheday #crossfitstrong #crossfitlife #fitlife #thrusters #squatlife #justdoit #tysonscorner #tysonsva #vienna #virginia

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It was a Barbells and Burritos kind of night at CrossFit Chesapeake's 17.4 throwdown tonight! Great job to everyone who gave their all to this leg destroyer! Special thanks to our amazing coaches for ALL you do, to @seed_ofthe_king and @daiseyphoto for all the awesome pics and to @thomas_quick for delivering our delicious @burrito_perdido! Next week is it - 17.5 and CFC's After the Open Celebration! See you there #cfcfamily!!! #crossfitchesapeake #17point4 #itsreally16point4 #stillasuckfest #proud #barbellsandburritos #rxproshop #rxps #wefuelthemachines #deadlifts #wallballs #rowing #hspu #weloveourmembers #weloveourcoaches #crossfitopen2017 #intheopen #crossfitchesapeakebuildschampions #crossfitchesapeakebuildsfriendships #fitfamily #fitfriends #fitness #crossfit #weightlifting #kiloflightclub

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Tomorrow will be the scored 17.4. How did you do today if you did it for fun? #moveliftplay #crossfittysonscorner #cftc #wod #crossfit #workoutoftheday #crossfitopen17point4 #crossfitopen16point4 #crossfitopen #crossfitstrong #crossfitlife #fitlife #handstandpushups #justdoit #tysonscorner #tysonsva #vienna #virginia

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17.4 complete. Also, Chris Duncan Ferrell, no rep buddy.

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Open WOD Saturday: 3/18/17, , http://crossfitrosslyn.com/open-wod-saturday-31817/

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This man right here is number 1 in the State in his division. Joe Yoswa

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CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) teams of 4 cant put the bar down (human rack) 400m run (2x medball per team) 40 Lateral Burpees 180 Thrusters 95/65 400m run (2x medball per team) 40 Lateral Burpees 120 Push Press (115/75) 400m run (2x medball per team) 40 Lateral Burpees 80 Push Jerk (135/95) *Barbell hits ground 400m run (2x medball per team) 40 Lateral Burpees then pick up where you left off https://crossfitoldtown.com/saturday-97/

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Saturday, 03/18/2017 Athlete's Choice Option A - 5 RFT: 15 pull ups, 10 Ground-To-Overhead (GTO) (95/65) Option B - 5 RFT: 10 C2B pull ups, 10 GTO (135/95) Option C - 5 RFT: 5 Muscle Ups, 10 GTO (165/115)

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Saturday, 03/18/2017 Athlete's Choice Option A - 5 RFT: 15 pull ups, 10 Ground-To-Overhead (GTO) (95/65) Option B - 5 RFT: 10 C2B pull ups, 10 GTO (135/95) Option C - 5 RFT: 5 Muscle Ups, 10 GTO (165/115)

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Work hard play hard. How do you celebrate an awesome workout on St. Patrick's Day? #greendonuts #honeybadgersdontcare