State of the Nation 2018
It’s that time of year! Ruination CrossFit’s Annual In-House Competition!
WHEN: Saturday, November 3rd beginning at 9:00am
WHERE: Ruination CrossFit
WHO: Teams of 2, either male/male or female/female
DIVISION: Intermediate and Advanced Divisions
COST: $20 per person ($40 per team)
EVENT SCHEDULE:
- 7:00am – Athlete Check-In (no later than 7:30am)
- 7:30am – Athlete & Judges Briefing
- 7:55am – National Anthem
- 8:00am – WOD #1
- 9:00am – WOD #2
- 11:00am – WOD #3
- 12:30pm – Award Ceremony & BBQ
HEAT LIST:
WOD 1: “Makes The Dream Work”
Six – 2 minute rounds of:
Partner A – 25 Air squat (Intermediate = 15)
Then
Partner B – 25 Air squats (Intermediate =15)
Then
In remaining time:
RD 1 & 2 – Max reps Overhead squat 135#/85# (Intermediate = 75#/55#)
RD 3 & 4 – Max reps Clean & Jerk 155#/105# (Intermediate = 95#/65#)
RD 5 & 6 – Max reps Deadlift 185#/135# (Intermediate = 135#/95#)
– Teams will change their own weight
WOD 2: “Snatch Meet”
Team members will each have 3 attempts at their best snatch.
- Athletes will lift in order, based on their opening attempt weight
- There will be a women’s platform and a men’s platform
- Men and women athletes will alternate lifts every 2:00.
- The score is the sum of each athletes heaviest successful lift
- Coach Paul and Mike will judge this event
WOD 3: “The 100s”
For time:
100 KBs 53#/35# (Intermediate = 44#/26#)
10/8 cals on the bike (Intermediate = 8/5 cals)
100 DUs (Intermediate = singles)
10/8 cals on the bike (Intermediate = 8/5 cals)
100 Pull-ups (Intermediate = 75 Pull-ups)
10/8 cals on the bike (Intermediate = 8/5 cals)
100 thruster 95#/65# (Intermediate 65/45#)
10/8 cals on the bike (Intermediate = 8/5 cals)
100 lateral burpees over barbell
10/8 cals on the bike (Intermediate = 8/5 cals)
100 GHD sit-ups (Intermediate = Abmat Sit-ups)
10/8 cals on the bike (Intermediate = 8/5 cals)
– 100 reps of each movement can be broken up however you want. Calories on the bike are each person, Partner A goes then Partner B goes each time.
