May 15, 2014 Thursday

ANNOUNCEMENT:  We are hosting an ALL WOMENS competition June 22nd!

Let’s hear it for the girls!!!  Southern girls aren’t just sweet- we are strong too! Join us for the first competition in Arkansas that is all about the LADIES! CrossFit Little Rock is proud to present the Southern BarBelle Bash on June 14th !  We have three divisions that will fit any skill level: Newbie, Intermediate, and Elite. If you’ve been thinking about competing, this is the perfect opportunity to try it out!  Don’t worry, the WODs will be written according to the published standards of each skill level. Divisions will be capped at 30 competitors each, and registration will close on June 7th so don’t wait too long!

This is an official Garage Games event, so you know it’s going to be good! The cost to compete is $75 per competitor which includes a Southern BarBelle Bash official tank!

Sign up here: http://ns2.thegaragegames.com/events/southern-barbelle-bash/

Standards for each division:

Newbie:

  • No unassisted Pull ups
  • Mile run is over 10 minutes
  • Only does single unders
  • Uses scaled weights for most workouts:
    • KB- 25# (two arm) 18# (one arm)
    • Thruster #35
    • Clean #55
    • Shoulder to Overhead #55

Intermediate:

  • At least 6 months experience
  • At least 5 unassisted pull ups
  • Mile run is under 10 minutes
  • Can do double unders
  • Can do T2B
  • Uses RX weights for most workouts:
    • KB- 35# (two arm) 25# (one arm)
    • Thruster #65
    • Clean #75
    • Shoulder to Overhead #75

Elite

  • Nobody cares how long (if you’re good, you’re good!)
  • Mile run is under 10 minutes
  • Can RX nearly all the “Girls”
  • More than 10 unassisted pullups
  • Uses RX weights and movements in every workout
    • KBS 35# one or two arm
    • #95 Clean
    • #95 Ground to Overhead
    • HSPUs
    • #65 Thruster

Skill/Strength:

Cleans

3-3-3-3-3 @ 75%

MetCon:

Buy In: 400M Run

10 minute AMRAP 
2-4-6-8-10-12-14-16...
Thrusters (75/65/55)
Double Unders

Post WOD: Accumulate 100 sit-ups

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