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Saturday January 28th we will be hosting an in house competition. Please arrive by 8:30 am, we will start at 9am. There will not be any classes this day. There is still time to register a same sex team. You register through Eventbrite. Below you will find the 1st 3 WOD's and the standards! Have fun with this, you guys are all amazing athletes!
1st Annual CFL Snowball Fight
WOD #1: “The Defroster”
AMRAP 7 Minutes (tag team style)
8 Bumper Burpees 25lb/45lb
8 Box Jumps 20”/24”
Partner #1 completes a round, tags partner #2 and partner #2 completes a round.
Bumper burpee standard: Chest must touch the plate and the plate must lock out overhead for the rep to count. Box jump standard: Two feet on the box, hips must open for the rep to count.
WOD #2: “Snowballs Deep”
AMRAP 5 Minutes
15 Wallballs 12lb/14lb
Overhead Lunges 25lb/45lb
Partner #1 does 15 wallballs while partner #2 does overhead lunges, then switch. Your score is the total of lunges. Wallball standard: below parallel and ball must touch the wall on or above the silver line for women and the black line for men. Lunge Standard: Plate must be overhead and may not touch any part of body, knee must touch the ground for rep to count.
WOD #3: “The Ice Pick”
For Time: 15 Min Cap
Partner Row 1000 meters (may split however the team wants)
Then 5 Rounds:
6 Clean and Jerks 65lb/95lb (full squat clean)
20 Bar jump overs
12 Dumbbell Snatches 30lb/50lb
The teams may split these movements each round however they want but each partner must do at least 1 of each movement each round.
Clean and Jerk Standard: Full squat clean below parallel, jerk may be split or push, must lock out and feet must return to tape line, show control for rep to count. Bar Jump Over Standard: May jump or step over the bar, both feet must touch the ground before next rep. Dumbbell Snatch Standard: Must start touching the floor and lock out overhead to count the rep.