2017 State of The Nation
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
Heat List
