Subject to change
10-1030 Overview
All Rx competitors (heats 1-4) will complete Test 1 first then Test 2 after the break.
All Scaled competitors (heats 5-7) will complete Test 2 first then Test 1 after the break.
Even number heats will help judge even number heats and odd number heats will help judge the other odd number heats. Don’t worry heat 6 we’ll get people to help judge for you guys too.
1030-1100- Heats 1 and 5
11-1130- Heats 2 and 6
1130-1200- Heats 3 and 7
12-1230- Heat 4
1230-1300- Break
1300-1330- Heats 5 and 1
1330-1400- Heats 6 and 2
1400-1430- Heats 7 and 3
1430-1500- Heat 4
1500- Times gathered and winners announced. Then chow time!
Rx
Heat 1- Erica (CFGB), Steph (CFCM), Pat (CFR), Josh (PVCF), Nick (CFGB), Brian (CFR), John (CFGB)
Heat 2- Jim (CFCM), Bob (CFR), Mike (CFCM), Jason (CFGB), Dylan (PVCF), Mike P. (NLCF)
Heat 3- Leslie (CFGB), Jen (NLCF), Juan (NLCF), Hanson (friend of CFCM), John (CFR), Arjel (CFIW), Ryan (CFCM)
Heat 4- Rebecca (CFGB), Andrew (CFR), Aaron (NLCF), Paul (CFCM), Mike B. (CFGB), Heath (CFIW)
Scaled:
Heat 5- Jamie (CFR), Deb (CFR), Nadia (PVCF), Erin (NLCF), Ted (CFIW), Jake (NLCF)
Heat 6- Alicia (CFR), Heidi (CFR), Corrine (CFR), Sara (CFR), Major (CFIW), Jeff (CFIW)
Heat 7- Brandy (CFR), Dee (CFIW), Katie (CFIW), Cory (CFR), John J. (CFIW)
overhead squat
3-3-3-3
for time:
-5k row
Major, Jimmy, and Neil working through Mr. Joshua
for time:
21-15-9
- clean (135#/95#)
- ring dips
Joel T. up front then Shawn, Josh, and Major learning the Turkish get ups
for time:
10 reps down to 1 then back up to 10
-burpees
-overhead press
for the overhead press- start with 85# for males and 55# for females. Add 5 pounds each round until the top of the pyramid then start subracting 5 pounds each round as you work your way back to the 10 reps
Tony, Andrew, and Andy on the hang power cleans. Monica is off doing dips somewhere
for time:
9-15-21
-dumbbell squat cleans into thrusters (50#/30#)
-pull ups
Joel T. getting focused for another set of pull ups
this day in history
Mr. Joshua
5 rounds for time:
-400 meter run
-30 GHD sit ups
-15 deadlift (250#)
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
or
Arnie
for time all with a 70# kettlebell:
-21 turkish get-ups, right arm
-50 swings
-21 overhead squats, left arm
-50 swings
-21 overhead squats, right arm
-50 swings
-21 turkish get-ups, left arm
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
- courtesy of crossfit inc
Take a rest day or an active rest day.
Active Rest Day- A jog, play a sport, hiking, swimming, biking, etc.
Alexis doing our 5 min abs program…lol
1) Practice your weakness or a new movement
2) Make up for a missed WOD of the past week
3) Or go for a PR!
CrossFit ConFlict
Fastest overall time wins
The Workouts:
Test 1:
For time: (20 minute time limit)
25-15-5-15-25
-Pull ups. Scaled- (Jumping pull ups)
-Overhead squats (95# males/65# females). Scaled- (65# males/45# females)
Bonus- Move a heavy weight to reduce your total time. You can attempt a 1 rep max on a STRICT overhead press if you have time remanding on your 20 minute limit. You have a 3 min time limit to reach your 1 RM or until the 20 min limit is reached…whichever comes first. Your 1 RM will give you a 1 second time bonus per pound. Your total bonus will subtract time from your total time.
Test 2:
For time: (20 minute time limit)
-20 power cleans (135# males/95# females). Scaled- (95# males/65# females)
-40 sit ups
-40 double unders for Rx’d group. Scaled-(120 singles)
-40 sit ups
-80 any press from shoulder to shoulder (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)
-40 sit ups
-160 feet of an overhead walking lunge (45# plate males/25# plate females). Scaled- (25# plate males/10# plate females)
Bonus- Run to reduce your total time. If you have time left on your 20 min limit run as far as you can. The run will be a 50 meters turn around and your efforts will be stopped 3 mins after you finish the WOD or at the end of the 20 minutes-whichever comes first. Every 50 meters you complete equals 10 seconds off your time.
Scores will be calculated into seconds. Whoever has the lowest number wins.
Movement standards are listed below. Standards were created to make the scoring as legitimate as possible and for safety reasons.
Test 1:
Pull ups- all the way down and chin over the bar. Same for the jumping.
Overhead squats-crest of hip below knee in the bottom and hips fully open in the top. If weight is dropped from above the head it will be considered a No Rep. Lower the weight safely to the shoulders then a controlled drop to the ground is required. This is for safety reasons since it’ll be tight with multiple competitors. There will be room to dump the weight if needed I just don’t want the weight to be dumped over and over again. My 25# bumpers bounce like crazy and could poke an eye out!
Test 2:
Sit ups-All sit ups will be with the abmat, feet anchored with dumbbells, and range of motion will be- both hands touch the ground by your head then both hands touch the dumbbells.
Power Cleans-Every rep from the ground, to the shoulder, then to a full open hip standing postions.
Double unders and Singles are just that.
Any press-Use one of the bumper plates from your Power Clean bar set up and press it any style from one shoulder to a locked out position overhead then back down to the other shoulder… which equals one rep.
Overhead walking lunge-Use the same bumper plate for your overhead walking lunge. Weight must remain overhead but not resting on your head while moving forward. If rest is needed weight can be lowered but the competitor must not move forward. Knee must be within 1 inch of the ground.
The standard will be explained again before the events start. Email me at heath@crossfitironwill.com if you have any questions or concerns.
I won’t have an exact schedule set until the night before. However, it will look kind of like this… 1000-1500 for competition and then we’ll start cooking right away after that.
Afterwards-BBQ and some beer. BYOB if you want more. A $10 donation for the food is welcomed.
Please call or email me if you would like to compete and let me know what division. Thanks!
Looking forward to seeing everyone there!
Texas Longhorns? The Headless Horseman? or Michelle’s post WOD sweat angel?
300 reps for time:
- pull ups
- push ups
Use the two movements to get to 300 reps anyway you wish as fast as you can. There is no set amount of reps that need to be accomplished for the movements.
Any class today that has 4 or more people will do this wod as a 2 person team but with double the reps.
Roger
5 rounds for time:
-400 meter run
-30 box jumps (24″/20″)
-30 wall balls (20#/14# @ 10′ target)
Bella teaching John the L-Sit
