As a gym we are participating in the Halloween Throwdown Series. Saturday morning classes will be participating in the workout/wod written for this occasion. This looks to be a lot of fun and we already have several people registered to participate during this next week.
The cost is 7.00 and you need to register online if you would like to have your times recorded so you can compare yourself to your fellow CFC athletes and those on the web. Take a look and register and then let me know so I can enter you into our CFC Throwdown pool to see if you win. If you register on the website and participate you will be entered into a Halloween Throwdown drawing for a 30.00 gift card for dinner (or whatever)!
You will also have the opportunity to complete the wod on Sunday and at least one class session during the week so there is plenty of time to get it done.
Let’s have some fun and some competition! This is a great time to test your fitness and skills to see how well you are doing as an athlete and to see if all you hard efforts are paying off. Let’s go!
LOOK IN THE COMMENTS FOR THE ACTUAL WOD WE WILL BE DOING!
Here are the events. The weights are pretty light so everyone can participate and if you need to modify that is also available.
EVENT 1 (max weight):
3 Rep Max Hang Snatch (10 minutes to establish)
10 MIN REST ONCE 3RM IS ESTABLISHED
EVENT 2 (1 round for time):
30 Thrusters at 95# / 65# (scaled: 65# / 45#)
Row men: 500m / women: 400m
10 MIN REST ONCE EVENT 2 IS FINISHED
EVENT 3 (5 rounds for time):
9 Wall Facing Burpees to 6″ Overhead – touch with 2 hands
12 Power Cleans at 95# / 65# (scaled: 65# / 45#)
15 Wall Balls: 20# to 10′ / 14# to 9′ (scaled: 14# / 10#)
RULES:
1. The movement standards are CrossFit standards.
2. Level 1/2 Certified Coaches may judge at Affiliate Partners… otherwise video proof needed for winners.
3. Video submission MUST include all three parts. Breaks OK.
4. Hang Snatch: starting position with the bar between the top of the knees and mid-thigh.
No dropping bar between reps
5. Hang Snatch: Bar comes back down to hips/thighs & CANNOT DROP BELOW KNEE CAPS
At no point can the bar contact shoulders / head
NO RESTING ON FRONT OR BACK OF NECK
6. Barbell for Thruster can start on shoulders or floor. Row any damper.
Set to countdown from 500m men/ 400m women.
7. Wall Facing Burpees: Both hands touch 6″ above max reach.
8. Power cleans: full hip extension at top. Touch and go are OK.
9. Wall Balls: Hips below knees on squat. Hit the target or don’t count it.
10. Top score of Event 1 has heaviest 3rm hang snatch (lbs); Top score of Event 2 has fastest thruster/row.
Top score of Event 3 has the fastest time
11. The three events will be scored separately and equally.
12. The winners will have the lowest average place.
I registered online, but wont be able to come in on Saturday like I had originally hoped. I look forward to getting this done!