5/30/14 WOD


Regional’s 2014 goes down today!  All team events will be held in the morning everyday starting at 9:00am.  Due to lack of coaches we will be cancelling Friday’s morning classes at 9 and 10am and Saturday we will only have the 7:30 and 8:30am classes.  The crossfit area will be closed down at those times, come down and cheer on our CFTC team!

All shirt orders will be available for pick at the WODLOVE tent at Regionals.  If you can’t make regionals you can pick shirts up on Monday.



A1. 4×3 Deadlift- each set heavy as possible- rest 60 sec.

A2.  4×8-10 Stable Bar Dips (weighted if possible)- rest 60 sec.

B1.  4×5 Strict Press- each set heavy as possible- rest 30 sec.

B2.  AMRAP Push-ups- 4 sets; rest 3 min

C.  AMRAP in 10 minutes of:

Run 155m

20 Double Unders

5 Burpee Pull-ups



A.  12 minutes to establish a 2RM Hang Snatch (just above knee)

B.  Back Squat- 2×5@65%, 3×5@70%- rest as needed.

C.  3:00 minutes to complete 50 KBS-53/35 (all out)- rest remainder of the 3:00..then,

1:00 ME C2B Pull-ups

1:00 Rest

You’ve seen the movie the Replacements, when the NFL went on strike and then got replacement players to come in during the strike.  Well we have our CFTC replacements players ready to go for the Crossfit Regionals 2014, these brave young men have stepped up and volunteered to take Sheena, Chris and Autumns place if needs be…would love to see them in those little booty shorts!


Posted on: May 29, 2014admin

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