Today at 3:30 anyone interested in competing in the CrossFit Games, or any other competition, is invited to participate in a competition style workout.  There will be 2 events with an hour separating each event.  The first will be a heavier, longer workout.  The second will be a lighter, shorter workout. If you are not interested in competing, come out to watch CFW’s best put up some impressive performances.

Hank Welliver moving some serious weight for a youngster.


4 rounds for time of. . .
100 m farmer’s carry (95/65)
*50 m turn around
*each time the weight is dropped perform 5 burpees
20 kb/db thrusters (35/25)
10 tire flips
5 tire jump through
400 m run

17 thoughts on “Crossfit Games Prep Workout

  1. t. says:

    We will. It’s tough though. Currently we are training. However, I have tasked my top people with developing programming that incorporates logging onto a website and clicking on a vote button. The modality is very difficult to train, but somehow, CF Coastal has mastered it.

    A huge congratulations to Ezekiel and Crossfit Coastal on yet another milestone.

    Don’t forget, this afternoon at 3:30pm, we are having an workout session for Games competitors. All are invited.

  2. Hunter says:

    Hank is a stud…. look at his parents. And jeremy…. that would be
    a 14 day amrap. haha. And Yes, Coastal email master zen gurus… please
    come by tomorrow to compete in a friendly non computer style wod in prep for
    the games. If u find the need to email or computer vote there will
    be free wifi available.

  3. Duane says:

    Congrats Coastal!

    T. , Tanner or Josh

    Will you be posting the pre-competition WOD’s before hand? If one plans on coming to the prep workout should they avoid doing the posted WOD?

  4. Tanner says:

    Duane, the workouts won’t be posted till 330. If you plan to do the comp workouts, dont do the posted wod

  5. Joe w says:

    Thanks to Abby for getting Hank started on his training. He warmed up with 95 lb bar pushes before moving on to a new pr of 135.

    It’s not said enough but thank you to everyone for always loving on Hank. I seriously doubt we could ever find a better place for the big guy to spend so much time in and so many great people for him to be around.

  6. Drew says:

    Well I guess when you have no one to train you have time to submit a form for 12 hours a day. If that’s your only recruiting tool, you’re doing it wrong.

  7. Walt says:

    CFC seems to be fantastic at logging stuff into computers. Remember when they were one of the top teams in the open last year when they were judging themselves? They also seem to fall short when it comes to showing up. I don’t know this Zeke clown but I think its a safe bet to say he won’t show again today. In his defense he does seem to have a huge advantage on us for when the Crossfit Games start incorporating sending e-mails, hiding behind computer screens and cheating on how you score workouts. You know what we say with Crossfir, be prepared for anything. Maybe he is just ahead of the curve, then again maybe hes just scared.

  8. HTFU says:

    I would like to say congrats to CFC, but I’m not sure they would be able to hear me over the loud horn blasting: TOOT TOOT!!!! (that is the sound of CFC tooting their own horn, AKA bragging)

    He who is humble is confident and wise. He who brags is insecure and lacking.
    ~Lisa Edmondson

    Bragging is a form of weakness, and only those who are unsure of his own success would brag to convince himself of his false sense success.~ Unknown

    Anyways, moving on… Can’t wait to see everyone at CFW this week!!

    Kelly Thomas

  9. Will says:

    Everybody give zeke his credit. He tried very hard and won. I know when I was there he put more effort into this contest than any actual gym event, programming, or training. Specialization yields specialized results

  10. Clark says:

    It should also be known that one of the key WWAY employees just so happens to be a CFC member. Coincidence? I think not.

  11. Paul says:

    That is interesting? Oh Well, enough BS let us keep on training and getting stronger, we know we are the better gym, enough said! See you guys at 0530 on MON.

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