CrossFit Winston Salem Wednesday

  Posted on by CrossFit Winston Salem

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32 min running clock
0:00-8:00
3 rounds
100m run
12 Russian KBS (70/53)
12 pull-ups
8:00-16:00
5 rounds
2 squat snatches (155/105)
5 burpees over the bar
8 TTB
16:00-24:00
10 Bar Muscle ups
15 Deadlifts (155/105)
20 HSPU
25 WB(20/14)
24:00-32:00
400m run
15 shoulder to overhead (155/105)
9 ring muscle ups

 Category: WODS    

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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.
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