Ok new floors here we go Wod Grace then Fran 30 clean an jerks 135,95 21,15,9 Thrusters 95,65 Pullups You only get one bar have to change the weight so let’s get it!

Category: WODS Tags: clean and jerks, CrossFit Kids, CrossFit Winston Salem, Fran, Grace, pull ups, thrusters, WOD

CrossFit Winston Salem Friday

Posted on September 13, 2012 by CrossFit Winston Salem

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1rep Snatch 1rep Clean an Jerk 1mile sprint 1 chance max pullups

Category: WODS Tags: Clean and Jerk, CrossFit Kids, CrossFit Winston Salem, Max Pullups, Mile Sprint, Power Snatch, WOD

CrossFit Winston Salem Thursday

Posted on September 12, 2012 by CrossFit Winston Salem

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20min AMRAP Odd mins over head squats 95,65 Even mins pushups(games style) Looking for total reps of ohs an total reps of pushups let’s get it! Then mobility wod coaches choice class will vote on comments who had the best…

Category: WODS Tags: AMRAP, CrossFit Kids, CrossFit Winston Salem, Overhead Squat, push ups, WOD

CrossFit Winston Salem Tuesday

Posted on September 10, 2012 by CrossFit Winston Salem

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For Time 30-20-10 Power cleans 135,95 Swings 53,35 Cash out with 100 doubles( not for time)

Category: WODS Tags: CrossFit Kids, CrossFit Winston Salem, Double Unders, Kettlebell Swings, Power Cleans, WOD

CrossFit Winston Salem Monday

Posted on September 9, 2012 by CrossFit Winston Salem

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Backsquats 15,15,15 Amanda 9-7-5 Squat snatch 135,95 Muscle ups (3 pullups an 3 dips) no sharing rings

Category: WODS Tags: Amanda, Back Squat, CrossFit Kids, CrossFit Winston Salem, Muscle Ups, Squat Snatch, WOD

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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.

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