WODS are in for our Summer Throwdown at CrossFit Black Ridge. June 14th, 5pm. $15/per athlete gets you registered for either the open or the elite division AND the team division. Cash Prizes for winners!! Registration starts at 4:30pm and the first heat will start promptly at 5:15pm. We cant wait!! CLICK link to sign up ASAP!! tinyurl/SummerThrowdownRegistration Open Division Partner: partition as needed. Boy/boy girl/girl SCORE: Total Reps 12 Min AMRAP Cash In: 30 OH Alternating Lunges 45/25 10 Toes to ring 10 Box Jump Over 20inches 10 Ground to overhead 95/65 @6 min mark: 30 OH Alternating Lunges 45/25 10 Toes to ring 10 Box Jump Over 24inches 10 Ground to overhead 115/85 Youth Division Weight Scaling Boy/boy girl/girl partition as needed. SCORE: Total Reps 12 Min AMRAP OH Alternating Lunges 25/15 GTOH 55/45 GTOH 65/55 ELITE DIVISION PARTNER partition as needed. Boy/boy girl/girl 14 Min Amrap SCORE: Total Reps ¬Cash In: 100 DUs 10 Toes to Bar 10 Box Jump Over 24 inches 10 Ground to overhead 135/95 @6 min mark: 100 DUs 10 Toes to bar 10 Box Jump Over 30 inches 10 Ground to overhead 155/105 TEAM DIVISION: partition as needed. 15 min AMRAP SCORE: TOTAL REPS Teams of 4: 2 girls 2 boys 3000 meter team row Team must rotate an athlete on the rower for no more than 500 meters at a time. 5 muscle ups (ring or bar) 10 Dead lifts 245/155 15 Hang Power Cleans 115/85 20 Wall Balls 20/14 After 3000M ROW is complete, rowing is done, continue with all 4 team members completing the AMRAP.
Posted on: Tue, 03 Jun 2014 05:21:40 +0000