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Wednesday WODS. Yoga Workshop. War of the WODS in Greensboro

November 30, 2016

THIS SATURDAY from 12 to 2, Heather’s conducting her Fall Yoga Workshop.  Strength Focused first hour,  flexibility focused second hour.  $20 prepay,  $25 day of.  Please sign up on the Special Events Board at the gym and you can pay either Heather or Brock.

Jan 14 (individuals) and 15 (teams) is the annual WAR of the WODS in Greensboro nc.  This is a HUGE show with hundreds of participating athletes and a whole crapload of divisions:

Saturday Individual
Rx Male
Rx Female
Scaled Male
Scaled Female
Masters RX Male
Masters Rx Female
Masters Scaled Male
Masters Scaled Female
Beginner Male
Beginner Female
14-16 Youth  3 WODS
10-13 Youth   3 WODS
Sunday:  Teams
Rx Male
Rx Female
Rx Coed
Scaled Male
Scaled Female
Scaled Coed
Masters Rx Male
Masters Rx Female
Masters Rx Coed
Scaled Masters Male
Scaled Masters Female
Scaled Masters Coed
I am thrilled and proud to say that CFCB is sending a handful of athletes including Jill S. Eileen R. Rachel M. and Lindsey G.  Considering is Rob A.  Joel H. and the McDermotts.  With that many of your gymmates around you are sure to have some more fun, and some people cheering for you.  If there’s any interest please check out the link to their page HERE!  War of the Wods is a very well run and past paticipants have had a great time.  Do it, and give your sad little lives some meaning!

 

Open Prep/Wednesday

Warmup – 100 Double Unders at medium intensity.  Row conditioning – For time –  row 30 calories, 30 box jumps 24/20  (jump, no stepups.  Go as slow as necessary to jump)  row 30 calories, 20 box jumps, row 30 calories, 10 box jumps.

Crossfit/Wednesday

Balance/Unilateral –  Single leg Deadlift 3×8 r and l.  Work:  CrossFit Open Workout 14.3  (step ups ARE acceptable).

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

 

 

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9 comments

  1. Wednesday wod 103 reps rx


  2. Wednesday WOD: 100 RX. Last 105 Oct 15 2014.


  3. Brock here. Open prep row/box jump. 8:32. Second row was a real mess, lost rhythm on the box a couple of times.


  4. Work: 104rx, jumped instead of step ups


  5. 14.3: 97rx
    3/14/2014: 94rx


  6. 105rx
    Jason


  7. 106 RX


  8. 96


  9. Thursday:
    Hang snatch 165 PR!
    WOD: splits 39,42,41,38,39 = 199



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