DIVISIONS: Scaled and Rx’d
This is an individual competition-$25 per person.
We will encourage everyone to sign up! No surprises if you can do the movements that we lay out you will be fine in the WOD’s! Muscle ups and 315 pound cleans will not show up. We had a blast with this last year, we hope everyone can participate this year!
Bring cash or check (make checks out to Community of Strength Project) to the gym to reserve your spot. 100% of your donation will go to the Community of Strength Project! A non-profit we run at the gym for the students at digital harbor. They get a CrossFit workout 2-3 times a week, along with learning team building, and skills that will help them succeed in life!
There will be a clipboard by the front computer by Monday afternoon, SIGN UP THERE TO RESERVE YOUR SPOT!
Here are a few guidelines to help you choose which division to compete in. If you can not do something in the RX division then go scaled. If you are bad at something but can do it, then go RX. If you have any questions just ask a coach!
Scaled
5 Pull ups with a blue band
Deadlift 165#/105# (for reps)
Clean and Jerk 95#/65# (for reps)
Snatch 95#/55# (for reps)
Wall Ball 14#/10#
Single Unders
RX’d
3 Pull ups no band/Female 3 Pull ups
Deadlift 205#/#135 (for reps)
Snatch #115/75 (for reps)
Clean and Jerk 135#/95# (for reps)
Wall Ball 20#/14#
Double Unders
Toes to Bar
(for reps = you can do that weight in a workout)
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We are going to hit our clean cycle (5×3, 6×2, 7×1) one more time! Then it is 1 RM time. The results of the cycle have been amazing so far! Lets keep pushing hard!
Strength WOD
Power Cleans 3/3/3/3/3
5 Ring dips between each set
WOD
10 Squat Cleans
400 M Run
3 Rounds
Fitness 95/65
RX 135/95
RX+ 155/105
Go Fast….
Laurie hitting a few early morning thrusters!