Okay so as you all know we have qualified a team to compete for the affiliate cup at the CrossFit Games in Carson California July 16-18th. This Friday and Saturday we will hold a four workout test to pick our best 3 men and 3 women to represent the den. If you are interested please post to comments. Each workout will be done individually so that you can be judged on your reps and form. The scoring will be done on a placing against your fellow athletes (ie. if you finish in 3rd place on a workout you get 3 points, if you finish in 1st you get one). Lowest total win. You will be able to scale the workouts if you need to but you will finish below anybody who is able to complete each of the movements in the workouts at rx. If you don't complete the workout in the time limit than your reps completed will be your score. If you cannot make the Friday or Saturday workout than you may schedule with me to do them at another time, however they must be back to back days. All are welcome to tryout and if you are even considering it than please give it a shot. If you have any questions about the affiliate workouts than please post to comments so everyone can see the questions and answers. I have posted the workouts early so you can plan your week accordingly.
Affiliate Team Tryout WODS:
You can have up to 60min rest between the workouts on each day.
Day 1
WOD 1:
4 rounds for time
10 chest to bar pullups
10 thrusters 115/75
*15 min time cap
WOD 2:
1 deadlift
1 power clean
1 front squat
1 hang squat clean
* you have 6min to find your max completed weight.
** every HSPU completed in the time period will add one pound to your total. You may complete the HSPU at any time within the 6min. Ladies is to one abmat, men is head to ground. Kipping is allowed.
Day 2
WOD 1:
3 rounds for time:
400m row
1 builidng lap
20 box jumps 24"/20"
WOD 2:
buy in w/t 50 burpees - than complete
3 rounds:
3/1 muscle ups
5 Deadlifts 275/185
7 shoulder to overhead 135/95
Mondays WOD
Tech:
Squat Snatch
WOD:
"Randy"
75 Power Snatches 75/55
Post:
1 min front plank
1 min side plank
1min side plank
1min front plank
300m row, 1 min rest, 300m row
Count me in. Friday/Sat works. Going to be fun!
ReplyDeleteScott
Says the boy w the muscle ups! who can teach me fast?!!!
ReplyDeleteBut I'm in too!
Annie:)
i'm in i guess...anne's u and i can work n muscle ups today!!
ReplyDeleteKilllller WOD's!!! Im in ! :) Robs
ReplyDeleteRoe, I had to train this morning. I have to go in the morning tomorrow too. Anyone wants to me there around 9-10 to work on our muscle ups progression!? I need some help!!
ReplyDeleteAnnie:)
Anns, B and I are going in at 1015 tomorrow,come join us !!!!!
ReplyDeleteRobs
FYI, it's Annie's B-day on Thursday. No age to be posted. We'll host a BBQ at our place this Saturday the 12th. Planning on 5-5:30 or so. Let me know if you can come and I'll give you directions to our place. Hope you can make it.
ReplyDeleteScott
Pie..those wods look awesome! You better be throwing your name in the hat next year to put on the BC's! Just beat CF Van that is all I ask! What did I stir the pot ;)
ReplyDeleteJason
CF OPT
Geoff and I will be there. At the BBQ I mean. Wouldn't want to miss this. Annie is turning 25!
ReplyDelete(the other) Annie :-)
Hey coach!
ReplyDeleteWhat time is everyone doing it at?
I work until 3pm on Friday. And Saturday I am volunteering at a trail race at SFU until 10:30. I can be there for 11h.
Annie :)
So excited!!