BCF Summer Meltdown – In-house Competition!!!

26
Jun

BCF Summer Meltdown – In-house Competition!!!

It’s that time of year again when the competitive beast in you wants to come out and play! Competition makes us push ourselves beyond what we thought we were capable of doing, in ways we didn’t even think were possible. The time has come to get outside of your comfort zone and join in on the competitive fun! Badger CrossFit is hosting an In-house Throwdown on Saturday, July 20th.

All BCF athletes are welcomed to participate in a 3-WOD all-out battle to show yourself how far you have come and how far you can push yourself.. We will be having two divisions, RX (competitive) and Scaled (fun), so that everyone can modify the movements according to their personal fitness level if need be. The top three winners will be able to have bragging rights and win some pretty awesome prizes and extra things, as well as reaching the podium!

Even if you aren’t wanting to compete, please come on by and support your fellow athletes! This will be an awesome community event! Family and friends are welcome to witness the awesomeness that is about to go down at BCF. With summer comes new challenges and trying new things, so get ready to challenge yourself and experience a competitive atmosphere! Let’s get those BEASTMODE juices flowing!

Specific heat times and assignments will be released soon!

WHEN:

July 20th, 2013

Itinerary: Check-in is at 8:30am — WODs start at 9am.

TBD are the  Breaks, Awards-Food-Beer-Party-Music-Bacon

WHERE:

Badger CrossFit HQ

WHO:

Any BCF athlete!

HOW:

To sign up to compete, please visit the following link and enter your name and division:

https://docs.google.com/spreadsheet/ccc?key=0ArHSJg7IcSg0dHNkNWplcUpSNWM0bnNMa1JySTdlY0E&usp=sharing

The scoring system we will use will be as follows:

1st place will receive 1 point, 2nd place wil receive 2 points, etc… The lowest score total for all the events will determine the winner of each division. We will be testing all domains of fitness (strength, endurance, stamina, speed, capacity, etc….) to determine Badger CrossFit’s fittest man/woman in each division!

 The Workouts:

Event 1:
3 rounds of 20 wall balls, 20 hang squat snatch (scaled: hang power snatch)

Rx, Scaled: 20/14, 75/45#

*Score will be your time completed. If you fail to complete all reps in time cap, score will be time cap + :01 penalty for each rep NOT completed. Time cap is 10 minutes.

Event 2:
Squat Clean Thruster Ladder:

Establish a 1RM Squat Clean Thruster (from floor) in :40 sec.  You have :20 sec between to rest and prepare for next station . If you cannot perform or fail a lift, you can perform max effort air squats in the :40 sec you need to lift. (tiebreaker).

Rx: 95/65, 115/75, 135/95, 155/105, 185/115, 205/125, 215/135, 225/145, 235/155, 245/165, 255/175

Scaled: 45/35, 65/45, 75/55, 95/65, 105/70, 115/75, 125/85, 135/95, 155/105, 185/115, 205/125

*Score will be weight successfully lifted for squat clean thruster + squats. So if athlete lifted 185# for 1 and got 98 squats, the score would be 185.98. You can power clean and then perform a thruster. No presses or jerks allowed. It must be a thruster.

Event 3:
10 squat cleans (135/95#) (scaled:115/75)
20 toes to bar (scaled: abmat situps)
30 box jumps (24/20)
10 thrusters (115/75)
20 shoulder to OH (115/75)
30 double-unders (90 singles)
10 ring dips (scaled: blue band)
20 pull-ups (scaled: blue band)
30 HR push-ups
50m walking lunge (45/25)

Scaled: 115/75 Clean, 95/65 S2OH and Thrusters. Banded pullups and ring dips. Single unders, Sit-ups.

*Score will be your time completed. If you fail to complete all reps in time cap, score will be time cap + :01 penalty for each rep NOT completed. Time cap 20 minutes.

Event 4 (for top 5 athletes in each division):
AMRAP 5
5 Deadlifts
10 burpees

Rx: 275/185
Scaled: 225/155

*Score will be total reps completed in 5 minutes.