Survival of the Fittest – 8/21/2010
4 Levels of competition
Advanced and Open Divisions for both Male and Female Competitors
[There's something here for everyone one.]
Heats:
To determine your heat placement, each competitor will do the following for reps before the event. You will have to email me your results:
for lack of a better name this will be called “heat WOD”. No rest between exercises. Do them back to back with a running clock.
- 1min of Pull ups (jumping PU if you cant PU yet)
- 1min of Sit ups
- 1min of Push ups
- 1min of Squats
- 1min of Dead-Lift 275/165 (Advanced), 205/125 (Open)
You will compete in a heat against folks that have similar scores in these areas.
send this to ————– info@crossfitgarage.com
Judging:
There be at least 1 time keeper/judge per heat and wod and he/she/they will watch for ROM and toss bad reps
_________________________
**some of the DL weights might get moved around slightly**
Advance Men
WOD
- 700m
- pull ups x 30
- eliminate 2 – 8 left
- burpee x 30
- situps x 50
- eliminate 2 – 6 left
- 135# cleans x 15 (squat)
- eliminate 2 – 4 left
- box jumps 19 inch x 60
- eliminate 2 – 2 left
- 400m
- eliminate 1 – 1 left -winner
WOD
- 135# ground to over head anyhow x 20
- DL – 1x 225#, 315#, as many as you can 405# touch and goes
- eliminate 2 – 8 left
- HSPU x 20
- 600#’s of Wall Ball 10ft mark (chose a ball)
- Eliminate 2 – 6 left
- 100ft 55# dumbbell overhead lunges
- eliminate 2 – 4 left
- 200 x Double Unders
- eliminate 2 – 2 left
- Rope Climb x 4
- eliminate 1 – 1 left
WOD
- 300m 80# sand bag carry (2×40# bags)
- 50 push-ups
- eliminate 2 – 8 left
- 100 squats
- 55# KB swings x 60
- eliminate 2 – 6 left
- 200m sprint
- Muscle Ups x 10
- eliminate 2 – 4 left
- 225# DL x 30
- eliminate 2 – 2 left
- 500m row
- eliminate 1 – 1 left
______________________________
Advanced Women
WOD
- 700m
- pull ups x 20
- eliminate 2 – 8 left
- burpee x 30
- situps x 50
- eliminate 2 – 6 left
- 95# cleans x 15 (squat)
- eliminate 2 – 4 left
- box jumps 19 inch x 40
- eliminate 2 – 2 left
- 400m
- eliminate 1 – 1 left -winner
WOD
- 95# ground to over head x 20
- DL – 1x 135#, 185#, as many as you can 225# touch and goes
- eliminate 2 – 8 left
- HSPU (to 2 abmats) x 15 (kipping is allowed)
- 400#s of Wall Ball 8ft mark (chose your ball)
- Eliminate 2 – 6 left
- 100ft 15# plate overhead lunges
- eliminate 2 – 4 left
- 150 x Double Unders
- eliminate 2 – 2 left
- Rope Climb x 2
- eliminate 1 – 1 left
WOD
- 300m 40# sand bag carry
- 50 push-ups
- eliminate 2 – 8 left
- 100 squats
- 35# KB swings x 60
- eliminate 2 – 6 left
- 200m sprint
- Muscle Ups x 5 OR 15x(ring pull ups & clapping push up)
- eliminate 2 – 4 left
- 185# DL x 30
- eliminate 2 – 2 left
- 500m row
- eliminate 1 – 1 left
______________________________
Open Men
WOD
- 700m
- Pull ups x 20 OR Jumping (from the ground) pull ups x 40
- eliminate 2 – 8 left
- burpee x 30
- situps x 50
- eliminate 2 – 6 left
- 95# cleans x 15 (anyhow)
- eliminate 2 – 4 left
- box jumps/steps 19 inch x 40
- eliminate 2 – 2 left
- 400m
- eliminate 1 – 1 left -winner
WOD
- 95# ground to over head x 20
- DL – 1x 135#, 185#, as many as you can 225# touch and goes
- eliminate 2 – 8 left
- HSPU (to 2 abmats) x 15 (kipping is allowed)
- 400#s of Wall Ball 10ft mark (chose your ball)
- Eliminate 2 – 6 left
- 100ft 15# plate overhead lunges
- eliminate 2 – 4 left
- 150 x Double Unders OR 600 Singles
- eliminate 2 – 2 left
- Rope Climb x 2
- eliminate 1 – 1 left
WOD
- 400m 40# sand bag carry
- 50 push-ups
- eliminate 2 – 8 left
- 100 squats
- 35# KB swings x 60
- eliminate 2 – 6 left
- 200m sprint
- Muscle Ups x 5 OR 15 x(ring pull ups & clapping push up)
- eliminate 2 – 4 left
- 185# DL x 30
- eliminate 2 – 2 left
- 500m row
- eliminate 1 – 1 left
______________________________
Open Women
WOD
- 300m
- burpee x 20
- eliminate 2 – 8 left
- Jumping (from pull up crossbar) pull ups x 30 OR 10 x Pull ups
- situps x 50
- eliminate 2 – 6 left
- 45# cleans x 15 (anyhow)
- eliminate 2 – 4 left
- box jumps/steps 19 inch x 30
- eliminate 2 – 2 left
- 400m
- eliminate 1 – 1 left -winner
WOD
- 45# ground to over head x 20
- DL – 1x 95#, 135#, as many as you can 185# touch and goes
- eliminate 2 – 8 left
- Inverted Burpee x 10
- 200#s of Wall Ball 8ft mark (chose your ball)
- Eliminate 2 – 6 left
- 100ft lunges
- eliminate 2 – 4 left
- 300 x Singles
- eliminate 2 – 2 left
- Rope Pull x2 (KB attached to end of rope)(back and forth about 20ft each time)
- eliminate 1 – 1 left
WOD
- 300m 20# sand bag carry
- 50 push-ups from the Knees
- eliminate 2 – 8 left
- 50 squats
- 20# KB swings x 30
- eliminate 2 – 6 left
- 200m sprint
- Jumping Ring Dips x 10 (rings between waist and shoulders)
- eliminate 2 – 4 left
- 95# DL x 15
- eliminate 2 – 2 left
- 500m row
- eliminate 1 – 1 left
_____________________
The winner of the heat is the one with the total lowest score for the 3 wods (score is based on finishes like the CF games)
In the end you will compete in 3 WOD’s which in total will take roughly 1.5 hours. You might make it to the end of each or maybe not. Thats why its “survival” of the fittest.
