• 720-449-CFIT

No Gutz No Glory

2 Day CrossFit Competition

Cash Prizes!

3 Person teams (2 Divisions)
2 Men and 1 Woman
or
2 Women and 1 Man

Friday September 30 from 6-9pm
Saturday October 1 from 3-9pm under the lights

Register HERE

Facebook Event Page

Friday Night Events:

WOD 1
Sandbag Fran: 6 Min Cap
For Time: 21-15-9
– Slug Thrusters (must assemble slug to start)
– Synchro Pull Ups

Immediately into

WOD 2
6 Minutes to find Max weight (2 min per athlete)
Athlete 1 – Clean + Hang Clean + Hang Clean
Athlete 2 – Clean + Hang Clean + Jerk
Athlete 3 – Clean + Jerk + Jerk
Score: Total Weight Moved

Saturday Events: 
WOD 3 (12 min cap)
For time (can choose order)
Partner 1 – 400m Run w/Sandbag + 20 Thrusters (95/65)
Partner 2 – 400m Run w/Sandbag + 20 Snatch (115/80)
Partner 3 – 400m Run w/Sandbag + 20 Clean and Jerks (135/95)
 
WOD 4
AMRAP 10
– 30 Partner Wall Balls
– 20 Synchro burpee over slug
– 10 Synchro T2B
– 5 Muscle Ups
WOD 5 – Total Cal Row during AMRAP
(2 partners always working on the AMRAP while 1 person rowing. Can switch whenever you want. Will have a score for the AMRAP and the score for the total cals on the rower)
WOD 6
Waterfall for time:
– 50 Double Unders
– 20 Sandbag Lunges
– 15 Box Jump Overs (throwing sand bag over each time)
– 10 HSPU
– 5 Squat Snatch (135/95)
**Each athlete must go through 2x. Athlete cannot move to the next station until the athlete in front of them has completed the station and moved on.

Standards

**The list of lifts are max loads for any one movement in a WOD.  Because it says deadlift 315/225 does not mean it will necessarily be 315/225 in an event, but it could be any weight up to that.  This does not include a max lift. Also does not mean each person on the team is required to lift this weight or do a specific movement**

Deadlift: 315/225

Back Squat: 225/155

Front Squat: 185/130

Overhead Squat: 135/95

Shoulder to OH: 185/130

Thruster: 135/95

Snatch: 185/130

Clean and Jerk: 225/155

Kettlebell: 72/53

Box Jump: 30/24

Wall Ball: 30/20

Slam Ball: 40/30

Stones: 135/95

Row/Bike/Run: Yes/Yes/Yes

Double Unders: Yes

Sleds: Yes

Tires: Yes

Toes 2 Bar: Yes

Pull ups/C2B: Yes

Burpees: Yes

Dips: Yes

Rope Climbs: Yes

Muscle Ups (Ring/Bar): Yes/Yes

HandStand Push Up: Yes

Handstand Walk: Yes

Odd Objects: Yes

Synchro movements: Absolutely

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