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  • Writer's pictureCoach Rob

The Battle Within!

5 days and counting until we have our annual "Battle Within" in-house competition!


For those that have not registered yet and are waiting for details to make your decision, here they are!


Registration Deadline - Wednesday, October 13th, 11:59 p.m.

Date - Saturday, October 16th

Doors Open - 7:00 a.m. - Come early and warm-up so you are ready for the start.

Start Time - 8:00 a.m. (1st heat begins at 8 a.m. sharp)

End Time - 12:00 p.m. (noon)

Cost - $10.00/participant

Spectators - Free

 

WOD's!! (may still be subject to change, but not much)


EVENT 1 - "MY SOCIAL"


RX INTERMEDIATE

30 Toes to Bar 30 Hanging Knee Raises

30 Snatches 115/75 30 Snatches (scaled)


20 Pull-ups 20 Hand Release Push-Ups

20 Snatches 125/95 20 Snatches (scaled)


10 Bar Muscle Ups 10 Scaled Pull-Ups

10 Snatches 135/105 10 Snatches (scaled)


Time Cap: 10 mins

*Power or Squat Snatches

*Only one partner working at a time

*Can break up reps however team wants


 

EVENT 2 -"MEDIA DOG"


Clean Ladder

(Power Clean or Squat Clean)


RX


Men 165,175,185,195,205,225,235,245

Women 95,105,125,135,145,155,165,175


*Tiebreak = Total time

INTERMEDIATE


2 Rep Max Power Clean


Time Cap: 8 mins

* Partners must use same bar

* Partners may alternate at will

 

EVENT 3 - "HAS ROTS"


12 min AMRAP


RX INTERMEDIATE

100 Double Unders 100 Singles

20 Wallballs 30/20 20 Wallballs (Scaled)

20 Cal Row 20 Cal Row

20 DB Snatches 70/50 20 DB Snatches (Scaled)

*DB Snatches are alternating

*Only one partner working at a time

*Teams can break up reps however they want


 

EVENT 4 - "MIND FLEAS"

Finale


21-15-9

RX INTERMEDIATE

Calorie Echo Bike Calorie Echo Bike

Burpee Box Jump Overs Burpee Box Step Overs

*8 min Time Cap

*Both partners are going at the same time

*P1 starts on Bike whilst P2 starts with Burpee Box Jump Overs

*Both partners must complete 21 reps of both movements before moving onto 15 and so forth. Must tag each other before moving on to the next movement.


 

FAQ's


Can my family/friends come and watch? Absolutely! Please bring them to cheer you on!


Can I choose my partner? Maybe:) We will be assigning teammates (M,M and F,F) teams. Our aim is to create a friendly, fun competition without the "super teams" that blow everyone out of the water. You may request a teammate up until registration time, but we reserve the final say on the final pairings


Will there be food/refreshments? Yes. There will be a smoothie booth, water and protein bars.


Can I bring something to share? Absolutely!


I'm new to Crossfit...should I participate? Definitely! We have a scaled division, and have intentionally left the weights off the descriptions. We will scale people according to the levels (weights/movements) they should participate at. The workouts will still be challenging, but they will also be fun for everyone.


Can I bring a friend from another gym to be teammates with? ....Soft "no". This is an in-house competition for several reasons. We don't want the usual pressure of competing with people we don't know, and this isn't about creating super-teams. We want the competition to be as level and fair as possible. For these reasons and others the answers are "yes" you can bring a friend to watch, but as far as participation, our members are the first priority. Please talk to Rob if circumstances are such that an allowance should be made.


Can I be teammates with Logan? Can I be teammates with Frances? Hard "no"

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