We’re excited that so many folks have decided to sign up for the in house competition.  We have plenty of room for any member that wants to participate.  If you are not sure what category you fall into take a look at the competition events below.  For those of you that have signed up remember that you can always switch divisions if you need to!

The competition will have 4 scored events.  Workouts 1 and 3 will be worth 1/3 of your score. Workouts 2A and 2B will each be worth 1/6.  For event 2 all divisions will complete the same workout!

Event 1: 

AMRAP in 6 Minutes*

30 Lateral Burpees Over The Bar
40 Wall Ball Shots
Max Reps Power Cleans

* Your Score is the total number of Reps you complete.  If you finish the Wall Ball Shots and get 5 Power Cleans your score would be 75.

Scaling Standards:

Burpee: RX:2 footed jump over the bar; Scaled,Masters: Step over bar permitted
Wall Ball Shots: RX,Masters: 20/14lbs to 10/9′; Scaled: 16/12lbs to 10/9′
Power Clean: RX: 135/95lbs; Masters: 135/85lbs; Scaled: 95/65lbs

 

Event 2A:

AMRAP in 90 seconds*
Double Unders

Score is total Double Unders achieved in 90 seconds

Rest 30 Seconds and move to Event 2B

Event 2B:

7 Rep Tabata Deadlift Ladder*

20 Seconds at each station to complete the required work.  10 Seconds to transition to next station.

Round 1: 7 Deadlifts 135/95lbs
Round 2: 7 Deadlifts 185/135lbs
Round 3: 7 Deadlifts 225/155lbs
Round 4: 7 Deadlifts 275/185lbs
Round 5: 7 Deadlifts 315/205lbs
Round 6: Max Reps Deadlifts 365/225lbs

*Your score is the total number of reps you complete. You must complete 7 reps in at least 20 seconds at each station to move on to the next highest weight.  If you make it to the final station you will have 20 seconds to get as many reps as possible at that weight.

If you completed 7 Reps at 95lbs, 7 reps at 135lbs, 7 Reps at 155lbs and 5 reps at 185lbs, your score would be 26 reps.

Event 3:

AMRAP in 10 Minutes:

6 Pull-Ups or 9 Kettlebell Swings(scaled)
9 Double Dumbbell Shoulder To Overhead 
12 Box Jumps

 

Scaling Standards:

Pull-Ups: RX Men: Chest-To-Bar Pull-ups; RX Women, Masters: Pull-Ups; Scaled: 9 “Russian” Kettlebell Swings 24/16kg
Shoulder-To-Overhead: RX,Masters: 45/30lbs; Scaled: 35/20lbs
Box Jumps: All divisions: 24/20″, RX:2 footed jump; Scaled,Masters: Step ups permitted