CrossFit Dover Affiliate Challenge WODs - CrossFit Dover

155 Commerce Way Suite L
Dover, DE 19904
(302) 678-7417

Affiliate Challenge WODs

June 06, 2012

Saturday’s Tentative Schedule:

8:00 – 9:00 Registration (I will send waivers and provide more information later in the week.)

9:00 – 9:15 Opening Remarks

9:15 – 12:21 WOD 1

12:21 – 12:40 BREAK

12:40 – 2:22 WOD 2

2:22 – 2:45 BREAK

2:45 – 3:30 WOD 3

Approx. 4:00 Presentation of Awards

 

WOD 1:

Team CrossFit Total:

Each team member will be responsible for one lift (deadlift, backsquat, strict press). The team will have a total of 24 minutes to complete all three lifts with only one member working at a time. The team may split up the 24 minutes as needed, but all members must reach a one-rep max by the end of the 24 minute time period. Movements may be completed in any order.

 

There will be one more spin on the Total score. Teams may earn additional pounds by completing weighted runs which will include a sandbag and a kettle bell (24kg/16kg). Each 100 meter run that is completed will add 2 pounds to the total score. Only one team member may run at a time. Runs may begin 8 minutes into the workout, giving each team 16 minutes of run time. (Run times may be subject to change.)

 

The total score for this workout will include the sum of all three lifts with the addition of any “pounds” earned with weighted runs.

 
 
 

Wod 2:

 

Variation of Helen/Thruster WOD

 

This workout will essentially be a round robin, with the team completing Helen, 50 burpees, and accumulating as many thrusters as possible. Once an athlete completes his/her round of Helen, he/she will begin doing thrusters (95/65) until another athlete has completed his/her round and is able to assist with reps. There is a 12 minute cap on this workout.

 

This workout begins with:

  • Athlete 1 beginning a variation of a round of Helen (600 meter run, 21 kettle bell swings – 24kg/16kg, 12 pull-ups).

  • Athletes 2 and 3 working towards completing 50 burpees. These may be partitioned in any way, but only one person may work at a time.

 

Once athlete 1 returns from the run:

  • Athlete 1 will continue Helen by completing 21 KBS and 12 pull-ups. As soon as the first round of Helen is complete, athlete 1 will begin doing thrusters (95/65).

  • Athlete 2 will begin his/her run towards the second round of Helen.

  • Athlete 3 will complete the burpees if necessary. If burpees are already complete, athlete 3 will rest.

Once athlete 2 returns from the run:

  • Athlete 1 will work on thrusters until athlete 2 is available to help.

  • Athlete 2 will complete the second round of Helen.

  • Athlete 3 will begin the run for the third round of Helen.

Once athlete 3 returns from the run:

  • Athlete 3 will complete the third round of Helen.

  • Athletes 1 and 2 will continue to accumulate thrusters until athlete 3 is available to help.

The score for this workout will be the number of thrusters that the team completes within the 12 minute time cap.

 

WOD 3: To be announced before the final WOD begins. Only the top teams will be competing in this WOD. Teams will be selected based on the overall total score of the team which will be calculated by adding together the scores from the “Total” workout and the Helen/Thruster workout. The highest scores will be equivalent to the highest teams. All affiliates will be represented in the final WOD.

 
 

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