Throwdown For Crohns And Colitis

This online competition will have three WODs that will be completed within a 35 minute running clock.

Each workout is named after inspirational people in our middle TN community!

Please go to the #projectvisible Facebook Page and website to find out more about #projectvisible.

one day, team competition

Wod #1
“Jacob’s Ladder”
RX Division
Minute 0:00 – 7:00 RX: 12 Cleans (115/75) – 12 reps 50 Double Unders – 62 reps 12 Cleans (135/95) – 74 reps 50 Double Unders – 124 reps 12 Cleans (155/105) – 136 reps 50 Double Unders – 186 reps 12 Cleans (175/115) – 198 reps 50 Double Unders – 248 reps 12 Cleans (185/125) – 260 reps 50 Double Unders – 310 reps 12 Cleans (205/135) – 322 reps 50 Double Unders – 372 reps 12 Cleans (225/155) – 384 reps 50 Double Unders – 434 reps SCORE: Time completed or Cap + remaining reps. NOTE: You may only use ONE barbell. **If you finish the workout, then your score is the time you finished and you will NOT start back at the beginning weight.
REST
Minute 7:00 – 11:00 – REST – You may not touch your bar, weights, or clips during your 4 minute rest period.

Wod #2
“Katie Loves D.T.”
RX Division
Minute 11:00 – 21:00 10 minuted to establish heaviest (unbroken) ONE round of D.T. RX/SCALED: 12 Deadlifts 09 Hang power cleans 06 push jerks SCORE: Heaviest weight you are able to perform all 27 reps unbroken with.
REST
Minute 21:00 – 23:00 – REST – You may set up your weights/equipment during this rest if needed.

Wod #3
“Kaley’s Chipper”
RX Division
Minute 23:00 – 35:00 12 minute AMRAP of : RX: 80 wallballs (20# – 10’)(14# – 9’) – 80 reps 60 Box Jumps (30”/24”) – 140 reps 40 Calorie Row – 180 reps 30 Alternating Front Rack Barbell Lunges (115/75) – 210 reps 20 HSPU – 230 reps 10 Bar MUs – 240 reps SCORE: Total reps

Wod #1
“Jacob’s Ladder”
Scaled Division
Minute 0:00 – 7:00 SCALED: 12 Cleans (75/55) – 12 reps 100 Singles – 112 reps 12 Cleans (95/65) – 124 reps 100 Singles – 224 reps 12 Cleans (115/75) – 236 reps 100 Singles – 336 reps 12 Cleans (135/95) – 348 reps 100 Singles – 448 reps 12 Cleans (155/105) – 460 reps 100 Singles – 560 reps 12 Cleans (175/115) – 572 reps 100 Singles – 672 reps 12 Cleans (185/125) – 684 reps 100 Singles – 784 reps SCORE: Time completed or Cap + remaining reps. NOTE: You may only use ONE barbell. **If you finish the workout, then your score is the time you finished and you will NOT start back at the beginning weight.
REST
Minute 7:00 – 11:00 – REST – You may not touch your bar, weights, or clips during your 4 minute rest period.

Wod #2
“Katie Loves D.T.”
Scaled Division
Minute 11:00 – 21:00 10 minuted to establish heaviest (unbroken) ONE round of D.T. RX/SCALED: 12 Deadlifts 09 Hang power cleans 06 push jerks SCORE: Heaviest weight you are able to perform all 27 reps unbroken with.
REST
Minute 21:00 – 23:00 – REST – You may set up your weights/equipment during this rest if needed.

Wod #3
“Kaley’s Chipper”
Scaled Division
Minute 23:00 – 35:00 12 minute AMRAP of : SCALED: 80 wallballs (14# – 10’)(12# – 9’) 60 Box Jumps (24”/20”) 40 Calorie Row 30 Alternating Front Rack Barbell Lunges (75/55) 20 Push Ups 10 Pull Ups SCORE: Total reps

Wod #1
“Jacob’s Ladder”
Beginner Division
Minute 0:00 – 7:00 Event 1: “Jacob’s Ladder” BEGINNER: 12 Cleans (45/25) 50 Singles 12 Cleans (55/35) 50 Singles 12 Cleans (65/45) 50 Singles 12 Cleans (75/55) 50 Singles 12 Cleans (85/65) 50 Singles 12 Cleans (95/75) 50 Singles 12 Cleans (105/85) 50 Singles SCORE: Time completed or Cap + remaining reps. NOTE: You may only use ONE barbell. **If you finish the workout, then your score is the time you finished and you will NOT start back at the beginning weight.
REST
Minute 7:00 – 11:00 – REST – You may not touch your bar, weights, or clips during your 4 minute rest period.

Wod #2
“Katie Loves D.T.”
Beginner Division
Minute 11:00 – 21:00 10 minuted to establish heaviest (unbroken) ONE round of D.T. BEGINNER: 06 Deadlifts 03 Hang power cleans 01 push jerk SCORE: Heaviest weight you are able to perform all 10 reps unbroken with.
REST
Minute 21:00 – 23:00 – REST – You may set up your weights/equipment during this rest if needed.

Wod #3
“Kaley’s Chipper”
Beginner Division
Minute 23:00 – 35:00 12 minute AMRAP of : BEGINNER: 80 wallballs (12# – 10’)(10# – 9’) 60 Box Jumps (24”/20”) (step ups allowed) 40 Calorie Row 30 Alternating Front Rack Barbell Lunges (75/55) 20 Elevated Push Ups (24” box) 10 Jumping Pull Ups SCORE: Total reps