Hello CrossFit Black Ridge Friends, Family, Athletes, Members, Coaches, and more!!!
Here are the WODs for any and all athletes who want to compete:
Individual event for all athletes (Price to Compete $15)
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 wall balls 20/14
5 squat cleans
5 bar facing Burpees
Squat cleans will increase weight twice. At the 4 minute and 8 minute mark.
men- 95/135/155
women- 65/85/115
Burpee standard is head facing the bar for burpee and jumping with two feet over the bar every rep.
Squat clean is requiring a parallel or lower squat every rep.
No scaling, if you cannot lift a increased squat clean weight then finish the wod at the heaviest weight you could lift.
Team Event: Teams of 4: 2 men/2 women (Price $40/team)
For time:
The Team will Dead lift 30,000 lbs of weight (240 reps) while simultaneously completing the following work:
21-15-9
thrusters 95/65
pullups
21-15-9
thrusters 115/75
C2B pullups
21-15-9
thrusters 135/85
ring dips
As a team, dead lift 30,000 lbs of weight using 1 single bar@ 125lbs, Only one person may DL at a time and partition the reps as needed between team.
This event is “for time” so when the 21-15-9 wod’s and the 30k dead lifts are completed the team is finished.
Team can have 1 mens bar and 1 womens bar available to use for thrusters. Only 1 team member at a time may be doing work on “21-15-9 wod’s” however the changing of weight can be done by any partner as needed while the other team mate is working.
There will also be a 20 minute time cap.
You’ll want to get here at 4:30 to sign in, warm up, etc. If you have any last minute questions, or if you want to pre-sign up, or volunteer to help judge, please call or text BECKY SEYMOUR at 435 313 5783.
