2024 Hometown Hoedown: Overview
We will have no classes or open gym time today, as it’s the Hometown Hoedown!

If you’re competing, be sure to arrive at 8:30 for event briefing and the start of the competition! The first heat can expect to begin at 9:20, but all heats do need to be present for briefing at 8:30.

You can find heat/division assignments and a live leaderboard here: https://t.ly/G5yNA

The workouts will be posted below on Friday afternoon once the gym is closed for the day.

Event 1
Rx Men/Women:

For time:
20 weighted box step overs
20/15 calorie assault bike
20 toes to bar
20 weighted box step overs
20/15 calorie assault bike
20 pull ups
20 weighted box step overs
20/15 calorie assault bike (record tiebreak time)
20 bar muscle ups

15 minute time cap

Use a single 50/35 pound dumbbell
Use a 20 inch box (men and women)

Scaled Men/Women:

For time:
20 weighted box step overs
20/15 calorie row
20 toes to hip
20 weighted box step overs
20/15 calorie row
20 devil presses
20 weighted box step overs
20/15 calorie row (record tiebreak time)
20 toes to bar

15 minute time cap

Use a single 35/20 pound dumbbell
Use a 20 inch box (men and women)

Event 2
Rx Men/Women:

60 wall balls for time

At the 0 minute mark: 21 lateral burpees
At the 2 minute mark: 15 lateral burpees
At the 4 minute mark: 9 lateral burpees

8 minute time cap

Use a 20/14 pound ball to a 10/9 foot target

Scaled Men/Women:

60 wall balls for time

At the 0 minute mark: 15 lateral burpees
At the 2 minute mark: 12 lateral burpees
At the 4 minute mark: 9 lateral burpees

8 minute time cap

Use a 12/8 pound ball to a 10/9 foot target

Event 3
Rx Men/Women:

For time:
50 double unders
30 clean and jerks

7 minute time cap

Use a 135/95 pound bar

Scaled Men/Women:

For time:
50 drag rope single unders
30 clean and jerks

7 minute time cap

Use a 95/65 pound bar