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« Ladies Throwdown (12/7)- Heat Assignments | Main | 12/7- Ladies Throwdown »
Wednesday
Dec042013

12/7- Ladies Throwdown

8AM- Judges debriefing
8AM-8:30AM- Check-in. All athletes must be checked in no later than 8:30AM. Heats will be assigned at check-in. 
8:45-9:05AM-
 Movement standards for WOD 1-3. A video of movement standards can be found here:
 

9:30AM- Throwdown begins; athletes MUST BE WARMED UP AND READY TO GO when their heat begins. Heats will be 8-minutes each, with a 5-minute transition between heats. 

WOD 1
9:30-10:56AM (1 hour and 26 minutes)
"Too Much Eggnog"
8-Minute AMRAP:
10 Overhead Squat (75/45) 
10 Burpee Over Bar

HEAT 1 (9:30AM)
HEAT 2 (9:43AM)
HEAT 3 (9:56AM)
HEAT 4 (10:09AM)
HEAT 5 (10:22AM)
HEAT 6 (10:35AM)
HEAT 7 (10:48AM)

10:56-11:15AM (19-Minute Transition)

WOD 2
11:15AM-12:41PM (1 hour and 26 minutes)
"Keep Your Stockings On"
8-Minutes to Establish the Heaviest Complex For:
1 Clean
2 Front Squat
1 Jerk

HEAT 1 (11:15AM)
HEAT 2 (11:28AM)
HEAT 3 (11:41AM)
HEAT 4 (11:54AM)
HEAT 5 (12:07PM)
HEAT 6 (12:20PM)
HEAT 7 (12:33PM)

12:41PM-1:10PM (29-Minute Transition)
**Announcement of Final WOD (Top 5 women in each division) during transition**

WOD 3
1:10PM-2:50PM (1 hour and 40 minutes)
"Grandma Got Run Over By a Deadlift"
10-Minute AMRAP:
40 Air Squats
20 Pull Ups (26lb KB Swings for Scaled) 
10 Deadlift (155/105) 

HEAT 1 (1:10PM)
HEAT 2 (1:25PM)
HEAT 3 (1:40PM)
HEAT 4 (1:55PM)
HEAT 5 (2:10PM)
HEAT 6 (2:25PM)
HEAT 7 (2:40PM)

2:50PM-3:10PM (30-Minute Transition)

WOD 4- Final WOD
3:10PM-3:30PM (20-minute cut off)

4:00PM- Awards

DETAILS

  • The Buffalo Gap will be on-site, selling Paleo-friendly food. And, Wrightberry Cakes will be selling Gluten-Free cupcakes
  • Portland shoe company, Skora, will be on-site with shoes available to try and purchase. Discounts available the day of the competition. 
  • It will be COLD, so please dress accordingly.
  • Athletes will have a separate warmup area, with rowers, barbells, and kettlebells. 
  • K-Taping will be available by donation. 
  • EMPTY Barbells and KBs MAY NOT BE DROPPED. There will be a 5 BURPEE PENALTY (payable immediately), if either are dropped from above the knee. This rule does not apply to WOD #2.
  • There is NO FEE for spectators.

Please email Jen (jen@crossfitoregoncity.com) with additional questions. Thank you!

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