2015 Crossfit Glendale Team Throwdown!!! *This will be run like a competiton, in heats. You will be responsible to get yourselves warm-ed up, and must be ready to go when your heat is on. *We will have people judging and keeping scores, but again this will be a FUN EVENT! Nothing too serious. *Bring some recovery fuel, or “food” for in between WODs. Athlete Briefing will be 9:105am. We will go over WOD standards and you can ask questions then. The first heat will start at 9:45am. The event will likely go until about 1:00pm. Heat assignments will be announced 9am Saturday. WOD details are subject to change. WOD #1 Rx Division “No Partner Left Behind” With a 7 minute running clock complete the following task: Run 1200m, carrying a 53/35# KB Partners may switch the kettlebell as often as they choose while running. In the remaining time row for max calories. Team with the most calories rowed is the winner. If neither team makes it to the row machine the team with the fastest run time is the winner. Score Total: 1st 20 Points 2nd 18 Points 3rd 16 Points 4th 14 Points WOD #1 Scaled Division “No Partner Left Behind” With a 7 minute running clock complete the following task: Run 1200m, carrying a 20/14# Ball Partners may switch the ball as often as they choose. In the remaining time row for max calories. Team with the most calories rowed is the winner. If neither team makes it to the row machine the team with the fastest run time is the winner. Score Total: 1st 20 Points 2nd 18 Points 3rd 16 Points 4th 14 Points WOD #2 Rx Division “Monkey See, Monkey Do” AMRAP In 10 Minutes Of: 1 Clean + Hang Power Clean + Jerk Each 2 Clean + Hang Power Clean + Jerk Each 3 Clean + Hang Power Clean + Jerk Each 4 Clean + Hang Power Clean + Jerk Each M: Rx Division, 155# F: Rx Division, 105# Example – you perform one rep, your partner performs one rep. You complete 2 reps, your partner does 2 reps. Continue through the fours. ONCE YOU BOTH HAVE COMPLETED THE 4 REPS, THAT IS ONE ROUND. Start back at the beginning and continue in this fashion for 10 minutes. Team with the most rounds complete wins. Score Total: 1st 20 Points 2nd 18 Points 3rd 16 Points 4th 14 Points WOD #2 Scaled Division “Monkey See, Monkey Do” AMRAP in 10 minutes of: 1 Clean + Jerk Each 2 Clean + Jerk Each 3 Clean + Jerk Each 4 Clean + Jerk Each M: Scaled Division, 115# F: Scaled Division, 75# Example – you perform one rep, your partner performs one rep. You complete 2 reps, your partner does 2 reps. Continue through the fours. ONCE YOU BOTH HAVE COMPLETED THE 4 REPS, THAT IS ONE ROUND. Start back at the beginning and continue in this fashion for 10 minutes. Team with the most rounds complete wins. Score Total: 1st 20 Points 2nd 18 Points 3rd 16 Points 4th 14 Points WOD #3- Rx Division “I Got Your Back” (8 Minute Time Cap) 3 Rounds EACH For Time Of: 15 American Kettlebell Swings, 70/53# 15 Burpees 15 Air Squats —> Hands must touch the floor. Then…, 80ft Buddy Carry 2x Each Example – you complete 1 round then your partner does the same. After you and your partner have completed 3 rounds EACH the two of you will head outside in the back area and perform the buddy carry. Each athlete must complete 2 trips. The team with the fastest time wins. If no team makes it outside the team with the most reps complete will be declared the winner. Score Total: 1st 20 Points 2nd 18 Points 3rd 16 Points 4th 14 Points WOD #3 Scaled Division “I Got Your Back” (8 minute cap) 3 Rounds EACH For Time Of: 10 Sumo Deadlift High Pull, 53/35# 10 Burpees 10 Air Squats –> Hands must touch the floor. Then…, 80ft Partner Carry 2x Each Example – you complete 1 round then your partner does the same. After you and your partner have completed 3 rounds EACH the two of you will head outside in the back area and perform the buddy carry. Each athlete must complete 2 trips. The team with the fastest time wins. If no team makes it outside the team with the most reps complete will be declared the winner. Score Total: 1st 20 Points 2nd 18 Points 3rd 16 Points 4th 14 Points Floater WOD and Final WOD TBA