2017 State of The Nation

By paul
In October 2, 2017
406 Views

Annual In House Competition

Who: Teams of 2 Males or 2 Females

What: Members only Competition

When: Saturday, November 11th

Where: Ruination Crossfit

 

Register Today!

  • Two divisions: Intermediate and Advanced
  • $20 per person, includes 3 WODs, barbecue and prizes for the podium finishers
  • Ruination BBQ and Beer celebration after competition
  • Friends and Family are welcome to spectate for free

 

WOD #1: Partner “Nate”

Advanced:

12 min AMRAP

2 Muscle Ups

4 Hand Stand Push Ups

8 Kettlebell Swings (70#/53#)

  • alternate rounds by partners

 

Intermediate:

12 min AMRAP

6 Pull-Ups

4 Hand Stand Push Ups with 4″ riser or 12 Push Ups

8 Kettlebell Swings (53#/35#)

  • alternate rounds by partners

 

 

WOD #2: Partner “Kalsu” (10 min time cap)

Advanced:

Every Minute on the Minute:

5 Burpees (each member must do at least one burpee per minute)

Max Reps Thruster (135#/95#)

 

Intermediate:

Every Minute on the Minute:

5 Burpees (each member must do at least one burpee per minute)

Max Reps Thruster (95#/65#)

 

WOD #3: Partner Crossfit Total (5 min at each lift station)

Advanced and Intermediate:

Max Effort Back Squat

Max Effort Strict Press

Max Effort Deadlift

  • Total is combined 3 lifts for both team mates

 

Ready to get started?

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