Here’s what you’ve been waiting for- The Dirty Details!
Date: Saturday, April 30th
Location: Biles Family Chiropractic, 100 Executive Ct. in Waxahachie. Click HERE for a map.
Time: 8am to 1pm (see schedule below)
Cost: $30 per team
Details: Teams of 3 (men, women or mixed) will compete for CFW bragging rights in a series of workouts. Everyone will compete in the first 2 WODs and the top 4 teams will move on to a 3rd WOD. Click HERE for a registration form for your team.
OK, here’s what you’re REALLY looking for- the WODs!
WOD 1: “Burp Sand”
AMRAP 12 minutes
3 Sandbag Sprints (M- 50/ W- 25#)
You will have 12 minutes to complete as many round/reps of burpees and sprints. Your team can break up the burpees however they want, but each team member must complete one sandbag sprint per round with the prescribed weight. Each rep/ sprint will count towards your total team score.
WOD 2: “Sven Gone Bad”
Sandbag to Shoulder (50/25#)
DB Push Press (25/15#)
Sumo Deadlift High Pull (44/26#)
Box Jump (18″)
Kettlbell Swing (44/26#)
Each team member will complete 1 round of SGB (only one team member will be working at a time). The timing is just like Fight Gone Bad. You will have 1 minute to perform as many reps as possible before moving on to the next station. The clock will continue to run between exercises. For a good score you must move quickly to the next station. Each rep is a point and your total team points will be your score.
The 4 teams with the highest score (# of reps) will advance to the FINAL WOD.
8:00 – 8:15 Team check in / waiver sign
8:15 – 8:30 Movement standards for WOD 1
8:30 – 9:45 WOD 1 Heats (TBD)
9:45 – 10:00 Movement standards for WOD 2
10:00 – 11:45 WOD 2 Heats (TBD)
11:45 – 12:00 Movement standards for FINAL WOD
12:00- 12:30 FINAL WOD