For all of you who have worked hard in our "Your STRONG" classes we have an event to put your strength and skills to the test!
It is an inclusive competition for all levels and abilities that will ensure everyone who wants to can! We scale the workouts to fitness levels. This is not for elite athletes. This is for some fun competition as a team but also for yourself. What are you capable of ? :)
You will be challenged but will most importantly have so much fun!
If you need help finding a team mate let us know! We are good at recruiting!
You and your partner will work together to complete all 4 workouts. The winner is the team that has the highest total combined score out of the 4 events.
Our "Your STRONG" classes will help prepare you over the coming weeks for the movements and workouts in the event. Take advantage of the tips and skills you will learn.
EVENT DETAILS
March 11, 2023
Athlete Check-in: 12:30 pm
Event Start: 1:00 pm - 6:00 pm
After Party: At the End of Event
-
Per Person
$56Only 15 teams. Each team member needs to register.
WOD 1 (DT Synchro and Pulling for a Hero)
Part 1 (6 min AMRAP)
- 12 Synchro Deadlifts
- 9 Synchro Hang Cleans
- 6 Synchro Shoulder to Overhead Presses
2 min time rest/transition
Part 2
- 40 Pull-ups or 60 Ring Rows (Team Choice) For Time
(Butterfly pull-ups not allowed)
Can tap out and take turns as needed.
Weight:
Novice/Masters: 75 lb bar/55 lb bar
Intermediate Men: 105 lb bar/Women 75 lb Bar
WOD 2 (Hop, Skip, and a Thrust)
10 Minute AMRAP
- 1 Box Jump / 1 Thruster
- 2 Box Jumps / 2 Thrusters
- 3 Box Jumps / 3 Thrusters
- 35 DU or 50 SU
- 4 Box Jumps / 4 Thrusters
- 5 Box Jumps / 5 Thrusters
- 6 Box Jumps / 6 Thrusters
- 35 DU or 50 SU
- Continue this pattern.
Each athlete 1 at a time.
Declare whether you will be SU or DU skipping.
Weight:
Novice/Masters: 65 lb bar/45 lb bar
Intermediate Men: 95 lb bar/Women 65 lb Bar
WOD 3 (Hold the Floor I'll Be Right Back)
12 Minute Time Cap
- 27 Cal Row
- 21 Single Arm Alternating DB Snatch
- 15 HR Push-Ups
- 9 Single Arm Alternating DB Squat Cleans
- Resting Partner Holds The Plank.
Weight:
Novice/Masters: 35 lb DB/20 lb DB
Intermediate Men: 50 lb DB/Women 35 lb DB
WOD 4 (Run Like You Stole It)
12 Minutes E2MOM
- 12 Sit-Ups
- 9 Wall Balls
- 6 Wall Walks
- Resting Partner Runs For Total Distance
Weight:
Intermediates: M 20 lb / F 14 lb
Novice/Masters: M 14 lb / F 10 lb
