Saturday, January 6, 2018

Our workout for Saturday will be a mashup of several of the events from the 2018 War of the WODs Crossfit competition. It's hosted by Crossfit Greensboro and The Garage Games every January (23rd and 24th) at the Greensboro Coliseum. We have several teams traveling to Greensboro to compete, so we figured we'd give you all a little sampler platter of the misery they'll be going through on competition day.

In teams of 2 complete the following:

"Run the Table"
8 min Time Limit
One partner Runs while the other Lifts:
You may run non-traditional intervals (e.g. 150m, 250m, 600m, etc.)
Max weight for both Clean and Snatch (4 total lifts b/n both people)
Break it up however you like.

Rest ~5 mins

"Triple 7's"

Weight: 165#/105#
Min 0-1: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 1-2: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 2-3: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 3-4: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 4-5: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 5-6: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 6-7: Athlete 1: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time
Min 7-8: Athlete 2: 7 Deadlifts/7 Hang Cleans/7 Shoulder to Overhead
Max DU for remaining time

Rest ~5 mins

"Black Jack"

Weight: 135#/95#
Max Reps in 3:00: 21 Thrusters / 21 HSPU / Max Bar MU
Max reps in 2:30: 21 Thrusters / 21 HSPU / Max C2B Pullups
Max Reps in 2:00: 21 Thrusters / 21 HSPU / Max Pullups

** For scaling options for "Black Jack" use the following table:
Black Jack Explained