Tell us what you wish we had our logo on! We are designing shirts, bracelets, stickers, bags and water bottles for the new year!
Warm up: PVC/BERG
WOD
4 rounds for time of:
10 front squats 135/85
10 push press 135/85
50 DU's
STRENGTH/SKILL
Plyo-push ups 3x max reps
Foam Roller
Below are some updates and confirmations for the "Battle"
SATURDAY DECEMBER 18TH- "BATTLE OF THE BEST"
Start times- Again, please show up at CrossFit RED at 9am sharp for weigh in and roster check. Weather permitting, we will gather everyone for a quick trip to Stoker Stadium after roster check OR we will prepare for the first WOD at the gym. The first Heat will start at 10:10. Why weigh? This is for the athletes current and future records and awareness of weight vs. performance ratio. It will not be used to quantify a performance.
Athletes will remain consistent in their heat throughout the day VS. the traditional progression of best athletes going in last heats.
Point system- We will be using a point system for quality control and modifications on exercises. Your end score will be based on all your times combined + all your points combined-used equally as seconds subtracted from your total time. THIS SYSTEM IS A FRIENDLY WAY TO PENALIZE WHAT WILL OTHER WISE BE A MISSED REP IN LATER COMPS! A few further adjustments have been made to make sure we are not double penalizing you. This is not meant to make it tougher necessarily a way to lessen the pain for newbies. Future competitions like sectionals, regionals, opens will be less friendly in their point deduction. We will make sure you understand this scoring system on competition day.
* Please bring a hydration vessel, any food for fuel, your own product, a change of clothes and layers for change in temperature. See you all there at 9AM SHARP!
Heats for the all events are based alphabetically and as follows:
Females
HEAT 1
Andrea Ager
Jana Bates
Kerri Beinlich
Celeste Detwiler
Sarah Francis
HEAT 2
Toni Lee- possible replacement needed
Mary Beth Litsheim
Jessica Lowdermilk
Natalie Mclain
Amber Peck
Naomie White
Males-
HEAT 3
Nate Beard
Chad Sullivan
Josh Francis
Billy Foster
Austin Mullenix
Michael Merluzzi
Kirk Osborn
Samuel Matthews
HEAT 4
Jeff Taets
Isaac Toomer
Derek Sjouland
Jeremy Smith
Randy Roman
David Weaver
Jeff Wilson
Adam Winch
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WOD #1- (90 points) points reduced per lb. of modified weight or per warning for NO FULL ROM
5 Clean & Jerk #185/115
400 Meter Sprint
100 Meter Bear Crawl
*8 minute cutoff
HEAT 1- 10:10am
HEAT 2- 10:20am
HEAT 3- 10:40am
HEAT 4- 10:50am
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WOD#2 - (90 points) 1 point reduced per lb. of modified weight or per warning for NO FULL ROM
15 minute AMRAP
5 Chin ups (reverse grip- full extension)
10 Push Press #75/55
15 Front Squat #75/55
HEAT 1- 11:20am
HEAT 2- 11:40am
HEAT 3-12NOON
HEAT 4- 12:20pm
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WOD#3- (120 points)-20 points per exercise-
500 Meter ROW - all points deducted if you let the handle slip
250 Single Unders- 1 point deducted per miss (no deduction for stopping)
125 Double Unders - 1 point deducted per miss (no deduction for stopping)
60 Ft. Tire Pull #20/75- 10 points deducted if you have to modify the weight.
30 C2F Push-ups- 1 point deducted every time knees or hips roll from the ground
15 Burpee HSPU's- 1 point deducted for HSPU that doesn't touch target (floor/ abmat)
*20 minute cut off
Heats will be broken in half and started on 10 minute intervals
HEAT 1a- 1pm/ HEAT 1b-1:10pm
HEAT 2a- 1:20pm/ HEAT 2b- 1:30pm
HEAT 3a- 1:40pm/ HEAT 3b- 1:50pm
HEAT 4a- 2pm/ HEAT 4b- 2:10pm
