CrossFit Winston Salem Tuesday

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KJ Hero Wod

KJ Stimpson was our athlete’s brother. He was 26 years old when he died by suicide
#7 was his race car number
He hated burpees

26 min amrap
25/45 plate
female/male
(Any lbs/Any object)

7 curls
7 over head tricep extension
7 shoulder press (strict)
7 oblique dips right side
7 oblique dips left side
7 around the worlds
7 OHlunges

If you put the weight down (coach/athletes)make mark each time.
After 26 mins (coach)count marks
EACH mark equals 7 burpees for cash out as a team. Emphasizes doing it together and supporting each other.
💪🏽💜💙💜💙💪🏽

 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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