CrossFit Wake Forest posted on Facebook
Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
15-12-9 reps, for time of:
Pull Up (Strict)
Box Jump (30/24)
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50 Sit-up (abmat)s
50 Double Unders
50 Sit-up (abmat)s
50 Walking Lunges
50 Sit-up (abmat)s
50 Sit-up (abmat)s
Complete as many rounds as possible in 7 mins of:
10 Dumbbell Shoulder Press, pick load
10 Dumbbell Walking Lunges, pick load
10 Dumbbell Squats, pick load
21-15-9-9-15-21 reps, for time of:
65% of 1RM
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
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.
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|Name||CrossFit Wake Forest|
|Address||5101-M Unicon Drive|
Wake Forest, NC 27587
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Thursday CrossFit WOD Step 1) Mobilize and warm up Step 2) Hill Run (get an approx 4 mile run in and enjoy this beautiful weather. Wear your sunscreen, put on some great tunes, figure out some of life's issues, and burn off some bad stuff with good friends.) Step 3) Mobilize, stretch, active recovery.
Juliet & Kelly Starrett are featured in The CrossFit Journal, discussing the benefits of standing desks in schools! #standforkids #suppleleopard #sittingisthenewsmoking #activeforlife #mobility #sfcf http://library.crossfit.com/free/pdf/CFJ_2015_02_Standing_OHagan2.pdf
Heads up gang! Plumbing has officially been shutoff, so if you plan on coming to class today, please use the bathroom before you get here. There is a toilet for emergency use in front by the parking lot. We apologize for any inconvenience this is causing, but hopefully we will never have to deal with a sewage spill again. #crossfit808 #plumbingproblems #atleastitsbeautifuloutside #luckywelivehawaii
930am CrossFit yesterday with Coach Lisa (currently in 6th place in the Norcal Region:CF Open). Ladies Class! Repost from Debbie Steingesser. Ladies day at #sanfranciscocrossfit with 6th place #NorcalRegionals coach @lrwarren88 #letsalwaysdothis #crossfitgirls #thesweatlife #running #CrossFit #therunexperience #goodtimes #crossfitgames #crossfitopen @pachygerm @misstonton @sfcf — with Lara Buelow, Yasmen Mehta, Lisa Warren and Tonya Rene White at San Francisco CrossFit.
IMPORTANT SCHEDULE UPDATE: Tomorrow, Thursday March 26th, the NOON class and Open Gym will be cancelled due to the installation of our new lights going on during this time! Thank you for your patience as we get this task done. WOOHOO for new lighting!!!
Have you recruited a buddy for the April 18th Bring-a-Newbie Challenge?!?! First place winners get a free month of dues AND a free Fundamentals package! Follow the link to register your team today!!! https://docs.google.com/spreadsheets/d/16mH2Utoa8odgUUCRU_fS5nWk_LdyuSa5c77XxrhrY7A/edit?pli=1#gid=0
Hope you can join us for this year's Easter-Egg Hunt WOD. Everyone who participated last year had a blast, and we're hoping for the same this year. It's a family-friendly event, with candy, fun, and prizes to be had. After it's all over, everyone can stick around to enjoy some bagels and coffee together. We're asking for $5 per individual and $10 per family of two or more; the fee will help us get some tasty candy, great prizes, and the bagel breakfast to follow. Please be sure to sign up as soon as possible so we know how much to get. Thanks!
I'm loving all the sharing of the Open House event this weekend. You guys are awesome! If you have a minute, show DeCO some more love by posting a quick review on Google/Yelp/Here on Facebook. That's the best way for people searching online to find out about our wonderful family. Thanks for your help!!
Have you seen the WOD today? Happy Hump Day! Gymnastics at Noon! http://sanfranciscocrossfit.com/wednesday-march-25-2015/
The workout for 3/25 is... 4 Rounds for quality, superset: - 3 High Hang Power Snatch - 5 Strict Ring Dips (add weight to find a difficult 5) (mod: negatives - use foot if cannot control all the way down) WOD - 10 min AMRAP: - 10 Squat Cleans (135/95) - 50 DU (90 sec) Jeopardy! Category: "Love" Answer: Canine proverb implying that one's feeling for a person includes caring about those close to him
New WOD: Complete as many rounds as possible in 20 minutes of: Run 400 meters 7 Muscle-ups 28 Ab-mat sit-ups Post rounds to comments and BTWB One Inch Punch By Donny Shankle I like to use the example of Bruce Lee’s one inch punch as a comparison to how you should move your feet when snatching, c...... Click for more: http://www.crossfitverve.com/?p=17769
WOD 3/25/15 "Fight Gone Bad!" Three rounds of: Wall-ball, 20/14 pound ball, 10/9 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories) In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Have you been in to Verve yet today? If not, come on down, get your row on, get your squat on, and get your math on. It's a fun WOD, thanks to @dtcflo2 @btcflo2 #Repost @anichols0909 with @repostapp.・・・No....I am not at work. Lots of math happened today @crossfitverve . #MathIsHard #crossfit #crossfitverve
As many of you have already heard, the local Miami community has lost a hero. Ralf Garcia was a dedicated, selfless person who was beloved by everyone who knew him, and a page has been created to help raise money for his son's future. Click below to donate.
CrossFit Undies! We're hosting a Charity WOD on April 18th at 9am. This is a donation only WOD for Michelle Wilkins. Michelle Wilkins and her unborn baby girl were attacked by a deranged woman pretending to sell baby clothes on Craig's List in Longmont, Colorado. Tragically, the baby died after being cut from her mother's womb and Michelle just emergered from 4 days in the ICU. Michelle is facing a long recovery -- physically, emotionally, and financially. She would greatly love and appreciate anything anyone could offer in the way of support. She had just started a job teaching pottery classes after moving to Colorado. Costs for her recovery will be astronomical, so we ask you please to help if you can. Let me know if you have any questions!