CrossFit Winston Salem

Monthly Archives: April 2009

04/29/09

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Shoulder Press 1-1-1-1-1-1-1 reps Post loads to comments.

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04/28/09

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Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips

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04/27/09

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2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout: Three rounds, 21-15- and 9 reps, for time of: 95 pound Squat snatch Chest to bar Pull-ups

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04/26/09

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“Michael” REST DAY

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4/25/09

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“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

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04/24/09

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For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50…

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04/23/09

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Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.

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04/22/09

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Rest Day

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04/21/09

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Back Squat 3-3-3-3-3 reps Post loads to comments.

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04/20/09

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“Angie” For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments.

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CrossFit Winston-Salem
2529 Viceroy Drive
Winston Salem, NC 27103
crossfitws08@gmail.com

CrossFit is based on the
10 elements of fitness:

Accuracy- the ability to control movement in a given direction or at a given intensity.
Balance- the ability to control the placement of the body's center of gravity in relation to its support base.
Speed- the ability to minimize the time cycle of a repeated movement.
Power- the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Flexibility- the ability to maximize the range of motion at a given joint
Agility- the ability to minimize transition time from one movement pattern to another.
Strength- the ability of a muscular unit, or combination of muscular units to apply force.
Stamina- the ability of body systems to process, deliver, store, and utilize energy.
Coordination- the ability to combine several distinct movement patterns into a singular distinct movements.
Cardio Vascular Endurance- the ability of body systems to gather, process, and deliver oxygen.

CrossFit Winston-Salem is honored to be an official CrossFit affiliate.