Affiliate Team-Games Prep Challenge Sunday June 27th @ 11:30AM
With the moment of truth nearly upon us when select Affiliates from around the globe will vie for the title of World’s Fittest Gym, it is time to ramp up the training. To help KoP and the local affiliates that will be proudly representing their gyms prepare for the LA and the Home Depot Center, we are hosting a friendly warm-up competition. To date, the teams have been confirmed are from Tribe, Center City, DelVal, 215 and KoP.
The teams will perform three workouts during the day. Each team will be ranked based on their placement and the team with the lowest point total at the end will walk away with bragging rights going into the HDC. Without further ado, here are the WODs.
WOD 1 (from the Australia Regionals):
10,000 lbs overhead anyhow but the weight must travel through a full squat. The team will have only one bar and only one athlete can work at a time. The team will have four weights to choose from and once the weight is chosen, it cannot be changed. Finally, each member on the team must perform at least 10 reps. The weights are:
135# for 75 reps
115# for 87 reps
95# for 106 reps
65# for 154 reps
The top 5 times in Australia were: 8:41, 8:42, 8:54, 9:04, 9:04
WOD 2 (from the South Central Regionals):
100 Thrusters (115/75)
100 Pushups
100 Hang power cleans (115/75)
100 Ring dips
100 OHS (115/75)
Only 1 member is working at a time and all 100 reps must be completed before moving on to the next exercise.
The top 5 times in the South Central were: 14:07, 14:55, 15:47, 15:48, 15:52
WOD 3 (from our very own back yard):
AMFAP *(As Many Flips as Possible) in 5 minutes
We have a 700+ pound tire in our back yard that must be flipped as many times as possible in 5 minutes. Four people can work at once in this workout. It must be noted that the tire is big and dirty so dress appropriately…you will get dirty flipping it over.
The activities will begin promptly at 12:00PM please arrive at 11:30AM, I'm guessing this will last approximately 3 hours. Your team should get roughly 30-45 minutes of rest between WODs but come prepared for anything. If you have any questions, please do not hesitate to email Aimee or Jason at crossfitkop@gmail.com or Jason@crossfitkop.com.
CF Kop-ers and other affiliates if you haven't signed up and still want to participate we have room, so sign up before Friday!
Aimee,
ReplyDeleteI am not sure I will be able to make the King & Queen of Prussia competition on July 10th. It starts at 10:00, but how long do you think it will be.
Thanks,
Dorothy
Jason- First off, not sure what I signed myself up for here but I think it's going to be fun regardless!
ReplyDeleteFor WOD #1 since you have to do a full squat with each rep, can you switch up how this gets accomplished? Can you mix it up as you go(for ex. with a thruster and then a squat clean and push jerk?) Also, does the whole team have to do it the same way?
@ Dorothy-We have not organized the heats yet to determine exactly how long it will last. Essentially, it will be an all day thing. What time to you have to leave? Depending on that time frame we could try to get you in earlier heats it you had to leave...let us know.
ReplyDelete@ Mel-You can mix it up. The whole team does not have to do it in the same manner.
Gang- Friday at noon is the cut off for sign ups. This is gonna be a blast!
ReplyDeleteCan't wait for this, I think its going to be awesome. I'm excited to work out with some more KoPers and others too.
ReplyDelete