EVENT SCHEDULE
October 17, 2025
8:00 AM - 5:00 PM
CrossFit Winston Salem
2529 Viceroy Drive
Winston Salem, NC 27103
* Athletes must be present and Signed In by 8:30 AM
WORKOUT DESCRIPTION
WOD 1:
Individuals:
2 Minute Max Reps Over Head Squats
RX: 135/95
SCALED: 95/65
BEGINNER: 75/35
Teens:
2 Minute Max Reps Over Head Squats
75/35
Teams:
3 Minute Max Reps Over Head Squats
RX: 135/95
SCALED: 95/65
BEGINNER: 75/35
WOD 2:
Individual:
12 Minute Cap
Elizabeth 21-15-9
RX: Squat Cleans and Ring Dips 135/95
Scaled: Squat Cleans and Push Ups 95/65
Beginner: Power Cleans and Push Ups 75/35
Teens:
12 Minute Cap
Elizabeth 21-15-9
13 and 14 division: Power Cleans and Pushups 75/35
15 and 16 division: Squat Cleans and Pushups 95/65
Teams:
12 Minute Cap
Elizabeth 21-15-9 (TWICE)
RX: Squat Cleans and Ring Dips 135/95
Scaled: Squat Cleans and Push Ups 95/65
Beginner: Power Cleans and Push Ups 75/35
Teams must complete 21-15-9 and start over. Can be broken up anyway you want, but must touch hands before partners switch.
WOD 3
10 Minute Time Cap
Individuals:
RX: 95/65
30 Burpee Box Jump Overs 24/20
30 Thursters
30 Chest To Bar
Scaled: 75/35
30 Burpee Box Jump Overs 24/20
30 Thursters
15 Pull Up’s
Beginner: 75/35
30 Burpee Box Jump Overs 24/20
15 Thursters
15 Ring Rows
Teens:
30 Burpee Box Jump Overs 24/20
30 Thursters 75/35
15 Pull Up’s
Teams: (Each exercise has to be finished before moving to the next exercise. Example: All 30 Burpee Box Jump Overs completed before moving to the 60 Thursters and so on. While on each exercise it can be broken up anyway as long as partners touch hands before switching. )
RX: 95/65
30 Burpee Box Jump Overs 24/20
60 Thursters
60 Chest To Bar
Scaled: 75/35
30 Burpee Box Jump Overs 24/20
60 Thursters
30 Pull Up’s
Beginner: 75/35
30 Burpee Box Jump Overs 24/20
30 Thursters
30 Ring Rows
• There is a teen individual division 13 & 14 age brackets and 15 & 16 age brackets
• Early Bird Registration will be $130 for individuals and $230 for teams
• Early Bird price increases September 17, 2025
• There will be a Beginner, Scaled and RX division for Individual and Teams not Teen Division
• There will only be one division for Teen (SCALED)
• Cash Prizes will be awarded for the winners of Individual RX and Team RX divisions.
NOTE:
*BY CLICKING THE SUBMIT YOU ACKNOWLEDGE THAT YOU ARE SIGNING THE AGREEMENT AND WAIVER FREELY AND VOLUNTARILY, AND INTEND BY YOUR ACCEPTANCE TO BE A COMPLETE AND UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW. YOU ARE ALSO CONSENTING THE USE OF PICTURES FOR SOCIAL MEDIA AND MARKETING PURPOSE.
*You must be over 18 years of age OR the parent/legal guardian of a minor under 18 years of age OR the legal guardian of an incapacitated and/or mentally challenged person in order to agree to the text above.
