7/30/13 WOD

A couple events that are coming to CFTC!

RetroGamesPic1

2013 RETRO GAMES

Utah’s first Fitness competition is moving into year 4 and this year is going be extra fun with events from the 2009 and 2010 Games. We will be capping registration at 50 individual athletes, 20 Masters, and 50 teams so register fast. Teams will consist of one man and one woman this year. If you’re going individual you should be able to Rx every event. Scaling will be allowed only for team competitors.

Dates:

Friday August 2nd at the Ogden Athletic Club from 3-8pm. Heats for the first event will have start times from 3pm to 6pm with priority given in order of registration.

Saturday August 3rd: 9am – 5pm at Wastach CrossFit North on Hwy 193 in Layton.

Categories: Men’s & Women’s individuals, Teams of 2, Masters (40+, must turn 40 in 2013)

Events: Full details can be found on the 2009 and 2010 Games Site

Friday: (Both teams and inviduals):

Event 1 & 1a: Pyramid Double Helen with 90 seconds for max overhead from 2010 Games.

Event 2: Sandbag uphill sprint from 2009 Games.

Saturday:

Event 3: Deadlift Ladder from 2009 Games

Event 4: The Final 2 from the 2010 Games

Event 5 Individual: To Be Announced

Event 5 Team: To Be Announced

POWER LIFTING MEET, anyone is welcome to enter.

Power lifting meet

STRENGTH

A. 5 x 3 Cleans (power or full); 5 lbs heavier then last week; rest as needed.

B. 1 x 5 Deadlift- 5-10lbs heavier then last week.

CONDITIONING

7 Rounds of:

2 min AMRAP of:

30 Double Unders

ME Strict Pull-ups (7 rep cap)

ME Burpees

*rest 1 minute

*The cap on Strict Pull-ups is 7 reps, do as many as possible up to 7 reps, then immediately drop down and perform ME Burpees with remaining 2 minutes.

Score- max rep pull-ups (a perfect score would be 49 pull-ups) and max rep Burpees.

Posted on: July 29, 2013admin

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