Category Archives: Blog

01.31.15 HEAT SCHEDULE AND DETAILS

Athletes will receive a details email by 5pm on 01.27.15
CLICK HERE FOR THE HEAT SCHEDULE
CLICK HERE FOR THE WODS

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01.31.15 Floater

01.31.15 – FLOATER
2 minutes max calorie row
2 minutes max burpee to box jump (Rx: 30/24″) (Int: 24/20″)
1 minute max calorie row
1 minute max burpee to box jump
* One person starts on the rower & other starts on the burpee to box jump
* No rest between these. 6 minutes total time for a combined rep total.

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01.31.15 WOD 2

WOD 2 for 01.31.15!!!
Time Cap: 12 minutes
Advanced Level
100 wallball shots (20/14lb & 10 feet)
* other person must hold bar off ground in locked out deadlift
position (LOAD – 225/155). Any grip is fine.
*once weight is dropped athletes must switch movements
then.. Change weight
75 kb swings (Rx: 70/53)
*other person holds bar off the ground in the front rack
(LOAD […]

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01.31.15 WOD 1 RELEASED

WOD 1
* Relay style. Person A completes 1 round, then tags partner in who will complete 1 round. Rotate back and forth until time runs out.
Advance
7 minute amrap
5 Hang Power Snatch (135/95)
10 weighted Pistols (35/26)
* Penalty for breaking up the 5 hang power snatch 5 hand release push-ups

Scaled/Intermediate
7 minute amrap
5 Hang Power Snatch […]

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3 HOST LOCATIONS FOR 01.31.15

EXCITED TO ADD A 3RD HOST LOCATION!!!
Grudge Fitness is Westminster will be hosting the 01.31.15 Co-Ed Comp!!!
No need to drive too far from your Box to compete against Teams a 100+ miles away!!!
3 Host Location
CrossFit Renatus (Hemet)
Precision CrossFit (Agoura Hills)
Grudge Fitness (Westminster)
CLICK HERE TO REGISTER

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REGISTRATION FOR 01.31.15 OPENED!

Registration is now open for 01.31.15
Click here!

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11.15.14 HEAT SCHEDULE

GOOD LUCK TO ALL THE ATHLETES COMPETING TOMORROW!
CLICK HERE FOR THE HEAT SCHEDULE
CLICK HERE FOR THE WOD
EVENT SCHEDULE
1:00 Athlete Check In and Warm Up
1:30 Introduction and WOD Review
2:00 WOD 1
6:00 WOD 2
2:00 – 7:30 Floater will be open – Sign Up at Check In
8:30 Awards (following final Heat)

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FLOATER RELEASED FOR 11.15.14

HERE IT IS…
FLOATER – FIRE HOSE (yes…Fire Hose) Pull and Drag
2 Rounds for Time
50m Fire Hose Pull
50m Fire Hose Drag
50m Fire Hose Pull
50m Fire Hose Drag
10 Burpees
 

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WOD 2 RELEASED FOR 11.15.14

WOD 2 – 5 minutes to complete
Part A –
3 Rounds for Time (5 Minute Time Cap)
10 KB Swings
10 Alternating KB Lunges
10 KB Snatch
10 Goblet Squats
Part B –
If time remains…max reps of:
Advance – Bar Muscle Ups
Intermediate – Chest to Bar Pull Ups
Scaled & Master – Pull-Ups
KB Load
Advance – 70/53
Intermediate – 53/35
Scaled – 35/26
Masters – 53/26

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11.15.14 is quickly approaching sell out!!! DON’T WAIT TO REGISTER! YOU DON’T WANT TO MISS OUT!  CLICK HERE TO REGISTER!
WOD 1 – 4 Rounds for Time (15 minute time cap)
5 Power Cleans
10 Box Jumps
5 Shoulder to Overhead
10 Toes to Bar (S – Knees to Elbow on the Floor)
50 m Farmer Carry (around a 200m track)
Complete […]

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