CFM's Rock the Box Competition - June 27th

CFM's Rock the Box Competition - June 27th

ALL REGULAR CLASSES ARE CANCELLED. Come on down and support your fellow CFMers as they compete for ultimate glory! ....or a cash prize, whatever.   

CFM's Rock the Box

Saturday, June 27th from 8:00am - 12:30pm

An in house competition. 

1. Teams of three with at least one guy and at least one girl on the team. You can recruit teammates from outside CFM.
2. Three WODs: One endurance, one strength, and one METCON. In the event of a tie, there will be a tie breaker WOD.
3. $75 team buy in. Prizes for 1st, 2nd and 3rd place TBA.
4. There are no divisions, but someone on your team needs to be able to row, squat clean, power clean, reverse lunge w/ barbell. You also need at least one person who is able to do pull-ups and who is able to thruster with 95 and 65 pounds for guys and girls respectively.

WOD 1: 

20 minute time cap -

Each person on your team must find their 1 RM in the following barbell complex. 1 Squat Clean, 1 Front Squat, 1 Hang Power Clean.

WOD 2:

As a team, row as many meters as possible in 20 minutes. Only one person can row at a time.

WOD 3:

12 min AMRAP ladder -

2-4-6-8-10-12-14-16...etc.

Thrusters 95/65

Pull-ups

Switch over to another teammate as soon as you drop off the pull-up bar or the barbell hits the ground. Go in any order as you switch between partners. No scaling. At least one person on your team must be able to thruster with the prescribed weight and at least one person on your team must be able to perform pull-ups.

Time Line:

7:45 - 8:30 am: Team check in and team weigh in.  Teams get assigned to their starting station.

8:30 - 9:00 am: Team brief and WOD explanation/rules.

10 min to set up

9:10 - 9:30 am: Heat 1.1

10 min break

9:40 - 10:00 am: Heat 2.1

10 min break and rotate.

10:10 - 10:30 am: Heat 1.2

10 min break.

10:40 - 11:00 am: Heat 2.2

10 min break and rotate.

11:10 - 11:30 am: Heat 1.3

10 min break.

11:40 am - 12:00 pm: Heat 2.3

12:00 - 12:20 pm: Score tally.

12:20 - ???: Winner announcement OR tie break WOD.  Oh, and some celebratory, post competition beers!

 

 

 

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