Last Chance!

May 12th, 2014

Category: CrossFit

Last Chance!

Lindsay

Lindsay

Today is your last day to sign up for the In-House Throwdown! You won’t want to miss out on this event. It’s a great opportunity for you to try out the competitive side of CrossFit in a comfortable, familiar atmosphere. We’ll close out the competition and then stick around for some fun (did someone say Dunk Tank and Sumo Suits!?).. you won’t want to miss it. Just a reminder that all regularly scheduled classes on Saturday will be cancelled, so if you want to get in a great workout (or four!), this is the way to do it.

Still not convinced? Check out the workouts below. There are two divisions, so everyone can participate!

Event 1: Intro WOD
7 Minute AMRAP
5 Thrusters (95, 65#)
5 Burpees
5 Box Jumps (24, 20″)
Scaled Division: 65, 35#; Step ups allowed

Event 2: Pullin’ Power (14 min cap)
25 Pullups
400m Run
25 Power Snatches (115, 75#)
400m Run
25 Pullups
Scaled Division: 75, 45#; Blue band pullups

Event 3: Hulk Salad
8 Minutes to Establish Max Weight:
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
*Hands must stay on the bar the entire time

Event 4: The Sprint (7 min cap)
30 Wallball (20/14#)
30/20 Toes to Bar
500m Row
Scaled Division: 14/10#; AbMat Situps

Who would want to miss out on all that fun?! Click HERE to get registered and get pumped up for a fun day! Not quite ready to compete but still want to be involved? We need your help! Click here to volunteer or judge. If you can’t commit to competing or judging, we encourage all of you to come by to spectate and cheer on your friends as they compete!

Gymnastics
3 Rounds (not for time)
10 Strict Pull-ups
10 Strict Hanstand push-ups
-Scale by using bands
-Work on perfect push-ups instead of handstand push-ups if they are a goat

WOD
Run 800m
10 Clean and Jerks (155,105)
Run 600m
8 Clean and Jerks
Run 400m
6 Clean and Jerks
Run 200m
4 Clean and Jerks

Level 2 (135,95)
Level 2 (115,75)
Level 1 (95/65)

Mobility Class:
Upper Body

DISCUSSION 8 Comments

  1. Joel 05/13/2014 at 2:27 am

    16:24 L1

  2. alden 05/12/2014 at 2:36 pm

    14:55 @ 165 and was a little wobbly on that second run. Good WOD

  3. Chris Wilson 05/12/2014 at 2:07 pm

    14:07 L3

  4. Petra 05/12/2014 at 1:35 pm

    Pull-ups were ok, but had to use bands for most of the HSPU.
    WOD: 14:01 L3. In hindsight should have/could have done RX, but arms didn’t feel so good during warmup.

  5. Crowley 05/12/2014 at 1:02 pm

    gymnastics: done
    wod: 14:32 @165# – that took a lot more out of my legs than I expected
    did some back squats afterward w/ Alden

  6. Jason 05/12/2014 at 12:28 pm

    Good to do strict pullups and HSPUs, reminds me of my love for kipping.15:57 Rx on the WOD

  7. Shamwow 05/12/2014 at 12:18 am

    Dunk tank? You mean, DeDonno tank.