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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

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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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