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WOW - 2024
CrossFit Greensboro
Saturday:

7am-8am Check in (I may do a check in Friday night- I will post on social media for the time)
8am-8:30am Judge and Athlete Briefing
9:00am Start time
5:30pm Finish Time
6:00pm Awards

Sunday:

8-8:30am Check in
8:30-9am Judge and Athlete Briefing
9:00am Start time
12:30pm Finish Time
1:00 Awards

Location
901 Norwalk St Suite G
Parking: We will need to block off some spots within our parking lot for the Jiu-Jitsu school next door. Please leave those spots open. You will be able to park across the street in the business lot there and along the road as long as you do not block a driveway.

Tents: There is a grass area beside our building that you can place tents.
Bags: Please keep bags and stuff outside of the gym area so that we can have space for spectators.
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SCHEDULE:








Please reach out to me as soon as possible with errors. Schedule may change so check it for changes up until competition morning. Check in for workouts is 15 min before your heat. For those that registered with their name rather than team name, you may have your personal name here but your team name show up on Forge scoring.

Zombieland Workout will be outside! Plan accordingly. All details will be released Saturday.
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"Book of Eli" Workout


This workout is six 2 minute AMRAPs where one partner goes through the whole AMRAP for 2 min and then the other partner goes through it for 2 minutes. Your partner will start where you left of but will start at the beginning when the AMRAP changes. Your score is total reps in all the AMRAPs added together. The only modification to this is in the 3rd AMRAP for Rx athletes. Either athlete can perform a muscle up whether it’s their turn or not but cannot assist with any other exercise. Also, Masters Rx Athletes can do 3:1 c2b pull ups to muscle ups but that work has to be done by 1 athlete. Finally, they must complete 3 reps to count as 1 rep on the amrap.  

AMRAP 1: 

15 Box Jumps 
Rx: 30”/24” Int: 24”/20” Scaled: 24”/20”(may step)
13 Toes to bar 
Rx/Int: TTB 
Scaled: Knees to 90 
11 Hang Power Cleans
Rx: 135#/95# Intermediate: 95#/65# Scaled: 75#/55#


AMRAP 2: 

13 Box Jumps 
Rx: 30”/24” Int: 24”/20” Scaled: 24”/20”(may step)
11 Chest to Bar Pull ups 
Int: Pull ups Scaled: Jumping Pull ups(standing on a mat with arms straight)
9 Power Snatches 
Rx: 135#/95# Intermediate: 95#/65# Scaled: 75#/55#

AMRAP 3: 

11 Box Jumps 
Rx: 30”/24” Int: 24”/20” Scaled: 24”/20”(may step)
9 Ring Muscle ups 
Int: Pull ups Scaled: Jumping Pull ups 
7 Thrusters 
Rx: 135#/95# Intermediate: 95#/65# Scaled: 75#/55#
Mortal Engines Workout



This workout is performed by doing 1 of each exercise, then 2 of each exercise increasing by 1 rep each round until the time cap of 15 min. The rope climbs will cease at the round of 5 or a total of 15. Partners can break up the exercises.

RX:
Kettlebell Deadlift 44KG/32KG(2 kettlebells)
Handstand Push Up (Masters- 1 abmat)
Bike for calories 
Rope Climb (12 foot) (max of 15 rope climbs)
Wall Ball 30#(slamball)/20# to the 10’/9’

Intermediate:
Kettlebell Deadlift 32kg/24kg 
Ring Push ups 
Bike for calories 
Rope Climb (12 foot)- optional 3:1 raises and lowers (max of 15 rope climbs) 
Wall Ball 20#/14# to the 10’/9’

Scaled: 
Kettlebell Deadlift 24kg/16kg 
Angled Ring Push up 
Bike for calories 
Rope Climb 1:1 raises and lowers (max of 15)
Wall Balls 14#/10# to the 10’/9’
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"I am Legend"


Score: Total weight from all lifts added together plus the number of calories.  One athlete does 2 lifts and the other athlete does 2 lifts. 
Min 0-1: Max 5 Rep Front Squat 
Min 1-2: Max 4 Rep Bench Press 
Min 2-3: Max 3 Rep Clean and Jerk
Min 3-4: Max 2 Rep Snatch 
Min 4-7
100 Double Unders followed by max calories on the rower
Every calorie on the rower adds 1 pound to your total max 

Intermediate: 50 Double Unders
Scaled: 100 Single Unders 
Zombieland Workout will be a surprise workout released either the week before or the day of the event. It is a weather contingent event. The one clue is that it includes a sandbag and some outside activities!
Cool Things about WOW
WE are happy to offer CleanEatz meals to all competitors with the options of Vegetarian, beef and broccoli, or chicken and green beans.
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We are always trying to do more for our competitors offering Black Rifle Coffe and Honey Stinger Waffles for all competitors.
Glad to have EPC back with us in 2024
There staff of professionals will be providing athlete support and do an amazing job getting athletes ready to go in between workouts.
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THANK YOU!
I look forward to seeing all of you this year and having you share this WOW experience in my home.

Thanks,

John
War of the WODS
878-233-2146
wowregistration@crossfitgreensboro.com