Final WOD Released! – CFS

May 25th, 2017

Category: CrossFit

Final WOD Released! – CFS

Steve

Final In-House Throwdown WOD Announcement!
We’ve heard from many of you that you are on the fence about signing up for the In-House Throwdown or are unsure of which division to choose. Well, look no further… another workout is announced below! All levels can participate! The competition is Saturday, June 10th and will run from 9-12:45, with check-in starting at 8AM. All regular classes will be canceled on this day. Following the competition, we’ll have a BBQ in the parking lot to celebrate! The deadline to register is May 31st, so sign up today! For more details & standards, click HERE. To sign up to compete, click HERE.

“Loop Dreams”
Run 1 Loop as a team
Then complete 3 Rounds, stadium style of:
20 Pull Ups
20 Box Jump Overs
20 Wallballs

At “Go!” all three team members will start the run from their lane. Each team will have one 48# sandbag and one 20# medicine ball that they must carry on the run. These objects can be carried however the team decides. Once all three team members have returned from the run, they will each claim a station: one athlete on pull ups, one athlete on box jump overs, and the third athlete on wallballs. Reps will not be counted until all 3 athletes have returned from the run. Once an athlete finishes their prescribed reps, they will take a knee. Once all athletes have completed the reps at their station and taken a knee, all athletes will rotate to the next station. Continue in this fashion until 3 full rounds are completed.
Score = Total Time. There is a 15 minute time cap on this workout. If not completed within the cap, the score will be 15:00 + 1 second for every uncompleted rep.

Standards
Pull Ups
One athlete must perform chest to bar pull ups, one athlete must perform chin over bar pull ups, and one athlete must perform jumping chin over bar pull ups. Teams will decide which athlete will do what prior to the workout, and must stick with the same variation for the entire workout.

Chest to Bar Pull Ups – Arms start fully extended below the bar. Any type of kip/grip is allowed. The chest must make clear contact with the bar below the collar bone.
Chin Over Pull Ups – Arms start fully extended below the bar. Any type of kip/grip is allowed. The chin must clearly pass above the bar.
Jumping Pull Ups – Athletes will set up with a box so that ~2” of their wrist is above the pull up bar when standing with arms overhead at full extension. Arms must start fully extended below the bar before each rep. The chin must clearly pass above the bar. Any type of grip is allowed.

Box Jump Overs
Rx Divisions – Must begin with a two foot take-off facing the box. No lateral jumps will be allowed. Athletes can clear the box entirely, stop on top of the box, turn in the air, etc. Hip extension at the top of the box is not required.
Scaled Divisions – Step up and overs will be allowed. Both feet must make contact with the top of the box if stepping up. Hip extension at the top of the box is not required. All men use a 24” box. All ladies use a 20” box.

Wallballs
The athlete must pass through a full squat (crease of the hip clearly passes below the knee) and make contact with the target in order for the rep to count. If the ball is dropped, it must settle on the ground before being picked up again – no picking it up from the bounce.
Rx Men – 20# to 10’ Target
Rx Ladies / Scaled Men – 14# to 10’ Target
Scaled Women – 10# to 10’ Target

Warm Up
6 min AMRAP
8 Goblet Squats
10 Toes to Kettlebell
12 Alt. Goblet Step Ups

Strength
1. Deadlift
5-5-5-5 @75-80%
2. Contralateral Single Leg DL
10-10-10-10 (5 each side)

WOD (10 min cap)
4 Rounds
12 Front Squats (135,95)
14 Toes to Bar
16 Box Jumps (24/20)

Level 2- 115,75
Level 1- 95,55

DISCUSSION 6 Comments

  1. Jason Barrow 05/26/2017 at 12:53 am

    Deadlift: 295#
    WOD: 9:57 Rx

  2. Trevor 05/26/2017 at 12:26 am

    DL: 295
    WOD: 10:43 Rx.

    I owe the extra push at the end to Coolidge telling me his and Pete’s time to beat.

  3. Daniela Bitto 05/25/2017 at 11:23 pm

    Back Squat 215
    Wod 6:38RX

  4. Shea 05/25/2017 at 10:52 pm

    405-425
    5:43 rx

  5. Brian Campbell 05/25/2017 at 9:21 pm

    1.) 345
    2.) 7:08 Rx

  6. Sean Flannery 05/25/2017 at 8:55 pm

    Strength: 345
    Wod: 8:41 Rx