Introducing the first competition hosted by CrossFit Federal Hill!
Date: January 31st 8 am – 5 pm
There will be two divisions (RX and Scaled)
This will be a team competition consisting of three team members.
The team must have at least one male and at least one female on each team. (MMF or FFM, either combination is acceptable)
The divisions will not be separated by gender only by scaled or RX.
There will be THREE TEAM WOD’s (announced on Monday, Tuesday and Wednesday the week before)
There will also be THREE floater WOD’s (floater WOD is a workout that is done by one team member during a certain part of the day). Two of the floater WOD’s will be announced on Thursday, the Third floater WOD will not be announced until immediately prior to the event on the day of the competition.
Only one person can complete one floater WOD. For example Athlete A, B and C are on a team. If athlete A completes floater WOD #1 he or she is not allowed to complete floater WOD #2. #2 must be completed by athlete B or C.
Cost = $210 per team
We will cap the teams at 20 per division.
Sign ups will be open soon, spread the word!
Strength WOD
Back Squats 10 sets of 3 Reps (same weight across)
(you will have 20 minutes to get through this)
WOD
10 Pull ups
15 KB Swings (53/35)
15 Pull ups
15 KB Swings
20 Pull ups
15 KB Swings
25 Pull ups
15 Kb swings
30 Pull ups
-For Time-
Barb and Marisa rolling through the partner WOD last week.
Competitors WOD
Back Squats same as above…
WOD use a (70/53)
**do regular chin over bar pull ups today, work on big sets they should feel easier if you have been doing c2bs**