Fri – 09/06/2013

Everyone did great today, but you still got owned by a toddler…

Weekend Schedule

Friday – 5:30AM, 6:30AM, 8:30AM – NO AFTERNOON CLASSES.

Saturday – 9:30 WOD at Collin Park Marina Beach. Try to be there early. Bring a little cash for the park entrance, bring floatees and extra life vests, bring chairs, etc. Friends and Family Welcome.

Week 2 of the CrossFit Wylie Championships!

Everyone had such a great time last week, bring that same intensity this week!
The first event will start at 6PM, be there by 5:45.
DO NOT PARK IN THE RUNNING LANES (on the curbs nearest to the gym).

Event 3 – “Ball Toss”

Three attempts to throw a medicine ball (12/8 lb) as far as possible.

STANDARDS: Athletes are aloud to use any style. Men will throw 12lb balls, Women will throw 8lb balls. After three attempts the longest throw (from the line to the landing point) will be recorded as the athletes score. If the athlete’s foot touches or crosses the line, it is a fault, the attempt counts as a zero.

NOTES: All athletes will complete this at 6PM as one large group. We will alternate Male/Female until everyone has gone. Again, if you don’t make it in time, you can make this up after the other events. Event 3 will only count for half points (1st – .5, 2nd – 1, 3rd – 1.5, etc.).

Event 4 – “Double Unders”

One Minute AMRAP of Double Unders

STANDARD: Athletes have one minute to complete as many double unders as possible.

NOTES: Athletes will setup equipment and prepare for Event 5 before starting Event 4. When the clock starts you will have 1 minute to do the double unders, 1 minute to rest, then Event 5 will start. Event 4 will only count for half points (1st – .5, 2nd – 1, 3rd – 1.5, etc.).

Event 5 – “Snatch-a-Fran”

For time:
21 Power Snatch                         
21 Pullups                                      
15 Power Snatch          
15 Pullups                      
9  Power Snatch
9  Pullups
400M Run

10 Minute Time Cap – Rx 75/55    Scaled 65/45

STANDARD: Power Snatch – The bar must start from the ground (both sides touching the ground), and move uninterrupted to a locked out overhead position with full extension of the body (knees, hips, shoulders, elbows). No cleans or press outs, must be a snatch.
Pullups – Must start with elbows and shoulders fully extended without the feet touching the ground and get the chin higher than the top of the pullup bar. For Rx the athlete should not be able to touch the ground in the dead hang.
Run – Sprint, Run, Jog, Walk, Crawl from point A to point B and back. We will have a cone and a judge at the half way point.

NOTES: Athletes will setup equipment and prepare for Event 5 before starting Event 4. When clock starts you will have 1 minute to do the double unders, 1 minute to rest, then Event 5 will start. There is a 10 minute time cap. Any athletes not completing the workout within 10 minutes will be scored by the number of reps completed. If two or more athletes complete all snatches and pullups but not the run, the time they completed the pullups will be the tie-breaker. Event 5 will be worth full points.

6 replies
  1. Taylor J
    Taylor J says:

    Event 4 – 100 double unders
    Event 5 – 9:59* (Rx)
    * I took it upon myself to try and find a new 1rm max on snatch before I started this… Fail miserably, and took about 100 more attempts then I should have… So basically, I cock punched myself with the bar about 30 times at 105% of my max.. I hear Shankle yelling somewhere “move on to C&J!”
    ** In summary, don’t be a dumbass and you’ll do fine 🙂

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