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Presents

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To Pure Awesomeness!!

Day(s)

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12.03.2016

Two Comp Leagues. One Great Event!

Partners

muscle milk protein dog days crossfit comps roswell

Details

3-5 PERSON TEAMS

Teams will consist of 3-5 athletes. Any gender combination.

Divisions

Rx & Elite

 

$55

Cost is for event registration.

WODS & Standards

Rx

WOD 01 | The YETI | Ladder & Chipper

Ladder & Chipper
CAP: 17 min Clock

A) Thruster Ladder | 5 mins
[table id=9 /]B) “Kitchen Sink Chipper” | 12 mins
  • 50 Cal Row
  • 50 Handstand Push-ups [25s]
  • 50 Wall Balls [20/14]
  • 50 Cal Assault Bike
  • 50 Toes to Bar
  • 50 Ring Dips
Tie Breaker: Assault Bike Time

Teams will have 5 mins to complete the thruster ladder. There will be 1 male bar (if needed) & 1 female bar (if needed). The bar(s) will be taken from the ground. Any athlete can complete a weight but one athlete can not lift two (2) weights back-to-back. Bar 1 = 1 point, bar 2 = 2 points, and so on up to the last and 5th bar.

Once the athlete completes the entire ladder or their final completed weight, the same athlete can continue with thrusters to get tie break points for that portion of the WOD. Each additional thruster will be considered as 1 point. You can not switch athletes for tie breaker thrusters. Once the bar leaves the front rack the athlete is finished.

(Example: Rx Male 1 completes a thruster at 165# and that gives my team 1 point. Male 2 or Female 1 would then be responsible to thruster 185# or 125# respectively. If they are successful with the lift, that gives my team 2 additional points for a total of 3 points now. It continues in this fashion all the way down the ladder. As I get down the ladder if, as a male, I know I can’t thruster 225# but I can thruster 215#, I can do my thruster of 215# for 4 points and then continue on to do additional thrusters for an additional 1 point each.)

AS SOON AS THE CLOCK HITS 5 MINUTES PART 2 BEGINS:  Wod 1 Part 2 is a 12 minute AMRAP

The team will move through the row, HSPU, wallballs, assault bike, GHD/TTB, MU/Ring Dips as fast as possible. The score at the end will be either time of completion, or reps completed at the end of the 12 minutes.

**Tie break score will be the time the team completes the required calories on the assault bike.

WOD 02 | Hypothermia Treatment | AMRAP12

AMRAP
12 min
100 Reps per round, Score = Total Reps

30 Snatch (95/65)
From the deck, 1 person working at a time switch anytime.

20 Team Tandem Burpees (everyone together)
Over A Line

30 Barbell Lunges (95/65)
1 person working at a time switch anytime, bar front or back rack.

20 Team Tandem Burpees (everyone together)
Over A Line


At GO, one athlete will begin snatches. The bar will start from the ground and finish overhead in one continuous motion. Pressing will not be allowed. Any version of snatch is allowed. If a teammate wants to take a rest, they MUST tag the hand of whatever teammate that is going next. Once the team completes all required snatches, the entire team will move into the designated burpee area. At that time, all teammates must stay (for the most part) in sync in each direction of the burpee they are moving as well as the jump over the line with the rest of their team. Once all required burpees are completed, the team will then move back to the barbell area to complete alternating barbell lunges. For space and safety reasons, these will no longer be walking. The athlete may have the bar in the front or back rack, they may lunge by stepping forward or reverse AS LONG AS their knee touches the ground, they stand to full body extension, feet touch in line with each other, and then alternate legs the same way. After all, lunges are complete, the team will go back to the burpee area to complete all required burpees in the same fashion as before. Once that has been completed, the team starts all over at snatches and will continue on as listed until the twelve minutes is expired.

**Score will be total reps completed  |  **Tie breaker will be the time the entire first 100 reps (one round) were completed

WOD 03 | Santa's Gauntlet | GRID15

GRID
15 min time cap

30 Thrusters (95/65)
30 Cleans (135/85) – Power or Squat
30 Tandem Box Jump Overs (24/20)
-2 teammates same time-
30 Pull-ups
30 Tandem Box Jump Overs (24/20)
-2 teammates same time-
30 Cleans (135/85) – Power or Squat
30 Thrusters (95/65)

 At GO, one person will run up to the thruster position and begin thrusters. There will be one men’s bar (if needed) and one women’s bar (if needed) pre-set with the thruster weight. If that person wants to switch out at any time, they must go back and tag off a person from their team. Once all thrusters are completed, the same barbell will be advanced by rolling or carrying the bar to the cleans station where more weights will be to be added on. If a male or female bar is left at the thruster station it DOES HAVE TO BE MOVED to the cleans station as well before the cleans begin. However, IF EITHER THE MALE OR FEMALE BAR will not be used for cleans, the additional weights do not have to be added. After the cleans are completed, an additional athlete may now run out to meet the current athletes at the box jumps, or the current athlete may go back and tag in 2 new athletes. Either way, 2 athletes must perform tandem box jump overs. They must jump on the box at the same time, hips do not have to fully extend, they must then jump off the other side at the same time together. There will be 2 boxes set up. From there, either both athletes can go back and tag a new athlete in, or only one athlete can run back and one stays to begin the chest to bar pullups. Once the CTB are complete, the team will come back the same way they went up.

Elite

WOD 01 | The YETI | Max Weight & Chipper

Ladder & Chipper
CAP: 17 min Clock

A) Thruster Ladder | 5 mins
[table id=8 /]B) “Kitchen Sink Chipper” | 12 mins
  • 50 Cal Row
  • 50 Deficit Handstand Push-ups [45s]
  • 50 Wall Balls [30/20]
  • 50 Cal Assault Bike
  • 50 GHD
  • 50 Ring Muscle-Ups
Tie Breaker: Assault Bike time

Teams will have 5 mins to complete the thruster ladder. There will be 1 male bar (if needed) & 1 female bar (if needed). The bar(s) will be taken from the ground. Any athlete can complete a weight but one athlete can not lift two (2) weights back-to-back. Bar 1 = 1 point, bar 2 = 2 points, and so on up to the last and 5th bar.

Once the athlete completes the entire ladder or their final completed weight, the same athlete can continue with thrusters to get tie break points for that portion of the WOD. Each additional thruster will be considered as 1 point. You can not switch athletes for tie breaker thrusters. Once the bar leaves the front rack the athlete is finished.

(Example: Rx Male 1 completes a thruster at 165# and that gives my team 1 point. Male 2 or Female 1 would then be responsible to thruster 185# or 125# respectively. If they are successful with the lift, that gives my team 2 additional points for a total of 3 points now. It continues in this fashion all the way down the ladder. As I get down the ladder if, as a male, I know I can’t thruster 225# but I can thruster 215#, I can do my thruster of 215# for 4 points and then continue on to do additional thrusters for an additional 1 point each.)

AS SOON AS THE CLOCK HITS 5 MINUTES PART 2 BEGINS:  Wod 1 Part 2 is a 12 minute AMRAP

The team will move through the row, HSPU, wallballs, assault bike, GHD/TTB, MU/Ring Dips as fast as possible. The score at the end will be either time of completion, or reps completed at the end of the 12 minutes.

**Tie break score will be the time the team completes the required calories on the assault bike.

WOD 02 | Hypothermia Treatment | AMRAP12

AMRAP
12 min
100 Reps per round, Score = Total Reps

30 Snatch (115/75)
From the deck, 1 person working at a time switch anytime.

20 Team Tandem Burpees (everyone together)
Over a Line

30 Barbell Lunges (115/75)
1 person working at a time switch anytime, bar front or back rack.

20 Team Tandem Burpees (everyone together)
Over a Line


At GO, one athlete will begin snatches. The bar will start from the ground and finish overhead in one continuous motion. Pressing will not be allowed. Any version of snatch is allowed. If a teammate wants to take a rest, they MUST tag the hand of whatever teammate that is going next. Once the team completes all required snatches, the entire team will move into the designated burpee area. At that time, all teammates must stay (for the most part) in sync in each direction of the burpee they are moving as well as the jump over the line with the rest of their team. Once all required burpees are completed, the team will then move back to the barbell area to complete alternating barbell lunges. For space and safety reasons, these will no longer be walking. The athlete may have the bar in the front or back rack, they may lunge by stepping forward or reverse AS LONG AS their knee touches the ground, they stand to full body extension, feet touch in line with each other, and then alternate legs the same way. After all, lunges are complete, the team will go back to the burpee area to complete all required burpees in the same fashion as before. Once that has been completed, the team starts all over at snatches and will continue on as listed until the twelve minutes is expired.

**Score will be total reps completed  |  **Tie breaker will be the time the entire first 100 reps (one round) were completed

WOD 03 | Santa's Gauntlet | GRID15

GRID
15 min time cap

30 Thrusters (115/75)
30 Cleans (165/115) – Power or Squat
30 Tandem Box Jump Overs (30/24)
-2 teammates same time-
30 Chest to Bar Pull-ups
30 Tandem Box Jump Overs (30/24)
-2 teammates same time-
30 Cleans (165/115) – Power or Squat
30 Thrusters (115/75)

 At GO, one person will run up to the thruster position and begin thrusters. There will be one men’s bar (if needed) and one women’s bar (if needed) pre-set with the thruster weight. If that person wants to switch out at any time, they must go back and tag off a person from their team. Once all thrusters are completed, the same barbell will be advanced by rolling or carrying the bar to the cleans station where more weights will be to be added on. If a male or female bar is left at the thruster station it DOES HAVE TO BE MOVED to the cleans station as well before the cleans begin. However, IF EITHER THE MALE OR FEMALE BAR will not be used for cleans, the additional weights do not have to be added. After the cleans are completed, an additional athlete may now run out to meet the current athletes at the box jumps, or the current athlete may go back and tag in 2 new athletes. Either way, 2 athletes must perform tandem box jump overs. They must jump on the box at the same time, hips do not have to fully extend, they must then jump off the other side at the same time together. There will be 2 boxes set up. From there, either both athletes can go back and tag a new athlete in, or only one athlete can run back and one stays to begin the chest to bar pullups. Once the CTB are complete, the team will come back the same way they went up.

registration

Registration is closed. See you next time.

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CrossFit Breaking Boundaries

Same location – Old Monkey Joes