LOCKDOWN PRIZES AND FINAL ANNOUNCED

Rx Males Scaled Males Rx Females Scaled Females

PRIZES

ALL PODIUM WINNERS WILL RECEIVE A FREE ENTRY INTO THE 2015 CROSSFIT OPEN. ($20 VALUE)

FIRST PLACE (THIS GOES TO EACH MEMBER OF THE TEAM)

1-HOUR MASSAGE

1-PAIR OF REAL SALT LAKE SOCCER TICKETS

-$40 TOWARDS ANYTHING SOLD AT THE POINT

SECOND PLACE

$30 TOWARDS ANYTHING SOLD AT THE POINT

THIRD PLACE

$20 TOWARDS ANYTHING SOLD AT THE POINT

You will have from tomorrow until Saturday to complete the WOD. It is worth 100 points. You have one chance at this WOD. No retries. We will be holding a throw down for those who are able to come this Saturday afternoon at 3 PM. If you can’t come be sure to get this WOD done by Saturday.

Rx WOD

400 Meter Run (Partners will run this together)

50 Toes 2 Bar

50 Russian KB Swings 70/53

50 Back Squats 165/110

50 Meter Farmer Carry (Each partner will complete this one partner at a time) two 70/53# Kettle Bells

400 Meter Run

Scaled WOD

400 Meter Run (Partners will run this together)

100 Partner Wall ball Situps (20/14)

50 Russian KB Swings 53/35

50 Back Squats 135/95

50 Meter Farmer Carry (Each partner will complete this one partner at a time) two 53/35# Kettle bells

400 Meter Run

STANDARDS and WOD FLOW

The 400 Meter run will be completed as a partnership. The team cannot move onto the next exercise until both partners have made it back to the start/finish line. There will be balls at the turn around point that the partners must pick up the ball and place it in a bucket at the start/finish line before they can move on. When moving onto the next movement only one partner is allowed on the black mats at a time. One partner will be working while the other waits to be tagged on the green turf. The partners can choose to tag whenever they want. The Toes 2 bars will be completed on the green rack and the green rack only. The same goes for the back squats. The back squats will be taken off the green racks. The Farmers carries will start at the start/finish line of the 400 meter run and will be carried out 25 meters and carried in 25 meters before the next partner can go. You will use only one set of kettle bells.

MOVEMENTS

Toes to Bar

The athlete must start hanging from the bar. The athlete’s feet may not touch the ground and cannot kick off the ground to complete the rep. Both feet must make contact with the bar simultaneously in between the athletes hands. Then the feet must return behind the athlete at the bottom of the hanging position before he or she completes their next rep.

Partner Wall Ball Situps

The team will have two ab mats, one for each partner. The ball must start on the ground behind the head of athlete one. Athlete one will perform a full situp and hand the ball off to their partner. The ball must be handed off and not thrown. Athlete 2 then completes a full situp and hands it back to partner 1. Each time the ball is handed off that will count as a rep.

Russian Kettle bell Swings

The kettle bell will start at the hips and must be swung to the shoulder height in front of the athlete. The kettle bell must break the horizontal plain of the athlete’s shoulders on each rep before returning to the bottom position.

Back Squat

The weight will start preloaded. The athlete will take the bar from the rack in the back rack position. From this position the athlete will complete a full squat meaning that the hip crease will dip below the knee crease and the athlete will complete the squat by standing in a full lockout position before performing the next rep.

Farmer Carry

The athlete will begin the famers carry with a kettle bell in each hand behind the start line. The athlete must carry the kettle bells 25 meters out and  return to the start line and set the kettle bells down. Then athlete 2 may pick up the kettle bells and perform his/her carry.

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