Spring Splash - CrossFit Fuquay

JUST A FRIENDLY COMPETITION THAT MAY INVOLVE WATER AND MOVING HEAVY STUFF

Who:

MALE/MALE
FEMALE/FEMALE
MALE/FEMALE

WOD #1

"Sink Or Swim" 15 Min Time Cap 200 Meter Swim in the pool (Must Swim RX) (Feet may touch the bottom to walk or jog in the water Intermediate and Scaled) (both athletes must complete at least 1 lap of swimming)

Directly Into- 400 Meter Partner Run (both athletes must run together holding a rope)

TO OUTDOOR RIG Directly Into 60 KB Swings 70/50. (RX) 50/35 (Intermediate) 35/20 (SCALED) (both athletes must complete 30 reps)

Directly Into 40 CTB Pull Ups (RX) 40 Pull Ups (Intermediate) 40 Jumping Pull Ups (Scaled) both athletes must complete 20 reps

WOD #2

2.A
10 min AMRAP
9 box jumps rx(30/24) int (24/20) sc (24/20 step ups)
15 snatches rx (135/95) int (95/65) sc (75/55)
21 double unders (rx and int) 42 single unders (sc)

2.B
Bike for max calories
One partner completes a round and the other partner bikes for calories . Partners switch after round is complete.

Score 2. A Max rounds Score 2. B Max calories on the bike

WOD #3

BRINGING FLEXY BACK
RX
50 ghd - 500 meters row
40 ghd - 1000 meters row
30 ghd - 1500 meters row

INTERMEDIATE
50 ghd - 400 meters row
40 ghd - 800 meters row
30 ghd - 1200 meters row

SCALED
50 abmat sit ups - 400 meters row
40 abmat sit ups - 800 meters row
30 abmat sit ups - 1200 meters row

floating wod

Floating Wod

8 minutes max thruster Each partner gets 4 minutes to build to a heavy single Thruster Score is combined load

Questions? Contact Shelley

DAYS & TIMES

Sept 23th, 2023 at 8:00am

INVESTMENT

$165 per 2-person team

Standards

RX: Both Partners will need to be able to perform:

Snatch power or squat 135/95+
Kettlebell Swings 70/50
Dumbbell Clean and Jerk 70/50
Thrusters (building to a single heavy-no prescribed weight)
Rowing
Biking
Overhead Squat 135/95+
Strict and/or Kipping Handstand Push Ups
Chest to Bar Pull Ups
Muscle Ups, Bar and Ring
GHD Sit ups
Toes to Bar
Run 400 M
Double Unders
Box Jumps 30/24″
Swim without touching the pool floor. If your feet touch you must stop swimming.

Intermediate: Both Partners will need to be able to perform:

Snatch power or squat 95/65
Kettlebell Swings 50/35
Dumbbell Clean and Jerk 50/35
Thrusters (building to a single heavy-no prescribed weight)
Rowing
Biking
Overhead Squat 95/65
Kipping Handstand Push Ups
Pull Ups
GHD Sit ups
Toes to Bar
Run 400 M
Double Unders
Box Jumps 24/20″
Swim -feet may touch the ground if needed

Scaled: Both Partners will need to be able to perform:

Snatch power or squat 75/55
Kettlebell Swings 40/20
Dumbbell Clean and Jerk 40/20
Thrusters (building to a single heavy-no prescribed weight)
Rowing
Biking
Overhead Squat 75/55
Handrelease Push Ups
Jumping Pull Ups
Abmat Sit ups
Run 400 M
Single Unders
Box Step ups 24/20″
Swim feet may touch the ground when needed-kickboard permitted for use

Locker rooms with showers are accessible to all competitors for use before/after the swim.
Goggles, swim caps, lifters, knee sleeves, weight belts, wrist wraps, hand grips (no dowels), chalk, tape, compression shorts and pants are all acceptable. Wod wax and lifting straps are prohibited.
Arrive early for registration,and be prepared for athlete briefing and heat times
Be respectful of all competitors and judges. If you have a dispute, please see the head judge immediately. Disrespect of volunteers and staff will not be tolerated and is classified as grounds for an immediate disqualification with no refund.
Don’t drop empty barbells or barbells with 10# or 10# plates as they may break, and the plates may crack.

Come and bring a great attitude and be ready to embrace the CrossFit Community Ethos.

SPRING SPLASH SIGN UP

TEAM OF TWO – $150

Please include information for both participants.