Owen Family

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IMG_2786ANCHORED IN HOPE PICTURES

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LEADERBOARDS

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Date: Saturday February 13th

Time: 9am (Heats will run every 40 minutes)

Location: CrossFit Murfreesboro

DIVISIONS:

RX 2 person teams:
Male/Male
Female/Female

SCALED 2 person teams:
Male/Male
Female/Female

NON CrossFit 2 person teams:
Male/Male
Female/Female


ANCHORED IN HOPE COMPETITION

All WODs will be performed using a 30 minute running clock

RX COMPETITORS:

Minutes 00:00 – 18:00

WOD #1: FERRIS (12 minute time cap)

Only one athlete can work at a time. Each athlete must run 400m relay style at both the beginning and end. The double unders and overhead lunges can be broken up any way you choose but each athlete must do at least 1 rep of each.

800m Run
150 Double Unders
75 Overhead Lunges (45#/25# Plate)
800m Run

WOD #2: CLEAN COMPLEX

Immediately upon completion of WOD 1, you will move directly to WOD 2. You will have whatever time remains to find each team members max (Power Clean + Hang Squat Clean + Jerk). If WOD 1 is not completed within 12 minute cap then you will automatically move to WOD 2. Score will be a combined total of each team member’s max.

Minutes: 18:00 – 20:00 Rest/transition

Minutes: 20:00 – 30:00

WOD #3: 10min AMRAP

(Only one athlete working at a time. The work can be broken up any way you chose.)

30 Toes 2 Bar
40 Deadlifts 225/155
50 Box Jumps 24/20”
60 Swings 70/53#


SCALED COMPETITORS:

Minutes 00:00 – 18:00

WOD #1: FERRIS (12 minute time cap)

800m Run
500 Singles / 150 DUs
75 Overhead Lunges (25/10# plate)
800m Run

WOD #2: CLEAN COMPLEX

Immediately upon completion of WOD 1, you will move directly to WOD 2. You will have whatever time remains to find each team members max (Power Clean + Hang Squat Clean + Jerk). If WOD 1 is not completed within 12 minute cap then you will automatically move to WOD 2. Score will be a combined total of each team member’s max.

Minutes: 18:00 – 20:00 Rest/transition

Minutes: 20:00 – 30:00

WOD #3: 10min AMRAP

(Only one athlete working at a time. The work can be broken up any way you chose.)

30 Knees 2 Chest / 30 T2B
40 Deadlifts 155/115
50 Step ups 24/20”
60 KB Swings 53/35#


NON CROSSFIT COMPETITORS:

Minutes 00:00 – 12:00

WOD #1: FERRIS (12 minute time cap)

800m Run
300 Jump Rope
75 Lunges
800m Run

Minutes 12:00 – 13:00 Rest/transition

Minutes: 13:00 – 18:00

WOD #2: 5min AMRAP

5 min AMRAP
Plate ground to overhead 45/25#

Minutes 18:00 – 20:00 Rest/transition

Minutes: 20:00 – 30:00

WOD #3: 10min AMRAP

(Only one athlete working at a time. The work can be broken up any way you chose.)

40 Push Ups
50 Step Ups 20” or less
60 Sit Ups
70 Air Squats