Event 1 - The RunThe first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.
Event 2 - The Deadlift. Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.
Event 3 - The Sandbag Hill Sprint. The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100' in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.
Event 4 - Row / Hammer Stake. Row 500mHammer a 4' metal stake into specially prepared, evenly compacted ground (women use a 3' stake)Row 500mDetails and standards will be given to the athletes on Saturday afternoon.
Event 5 - The Couplet. The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.
GSX CrossFit would like to welcome the participants and Instructors for this weekend's Level I CrossFit Certification. We'll light up the grill and open up the ice chests tonight at 6pm. There will also be a little "Tour of GSX" WOD for those interested! All are welcome!
21-18-15-12-9-6-3 rep rounds of:
ShamPow!
Announcing the 2nd installment of the Member Submitted WOD Contest.
I'll just try and slip this one in under the radar...
10 rounds
Event 1 - The RunThe first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete's time will be electronically determined by a chip given to the athlete prior to the race.
Happy 50th Charlie, from all of us at GSX!
4 Rounds
Posts
4 rounds
Cougar!
We Love You!
Tomorrow is Ali's Birthday!
