1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

1.2.15 Friday WOD

January 01, 2015



Happy New Years from all of us at CrossFit Training Valley. We truly appreciate all your business but whats most important is the relationships, and the success we have all achieved through fitness and bettering our lifestyles everyday! So proud of everyones accomplished goals this past year. But I warn you all now, 2015 is going to be great!


War of the WODs is coming up in 2 weeks! For the next 2 weeks the coaches will really be over exaggerating STANDARDS, you may even hear the word No-Rep from time to time. This is very important in competition setting, because a judge will be giving no BRO reps at War of the WODs! Lets make it a point to move with a purpose and efficiency so we give no judge a reason to use the N word!


Warm up

 3 rounds of:

-10 Calorie Row

-0:45 Hollow Hold

-0:45 Superman Hold


 15 minutes to establish a 1RM Snatch


 2014 Regional Event 6

For time:

 50 Calorie row

50 Box jump overs (24/20)

50 Deadlifts (180/120)

50 Wall-balls (20/14)

50 Ring dips

50 Wall-balls (20/14)

50 Deadlifts (180/120)

50 Box jump overs (24/20)

50 Calorie row

**21 min time cap**

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