Friday Night Lights
Six-Week In-House Competition | Sept. 5 - Oct. 10, 2014
Individual competition for CrossFit Hermitage athletes
Six-Week In-House Competition | Sept. 5 - Oct. 10, 2014
Individual competition for CrossFit Hermitage athletes
EVENT 6 DETAILS (10/10/14) - "STREET FIGHT"
RX Workout 3 Rounds 1:00 at each station (5 stations) 1:00 REST after each full round of 5 stations Station 1 = Box Jumps (24/20”) Station 2 = Thrusters (75/55#) Station 3 = 10m Shuttle Runs Station 4 = Burpees to Target (Men = Tall cage; Women = short cage) Station 5 = Wall Ball Sit-Ups (20/14#) Scaled Workout 3 Rounds 1:00 at each station (5 stations) 1:00 REST after each full round of 5 stations Station 1 = Box Jumps (20/12”) Station 2 = Thrusters (55/35#) Station 3 = 10m Shuttle Runs Station 4 = Burpees to Target (Men = Tall cage; Women = short cage) Station 5 = Wall Ball Sit-Ups (14/12#) ======================================================== EVENT 5 DETAILS (10/3/14) - "TOTAL ECLIPSE OF THE HEART": RX & Scaled... CrossFit Total 10:00 to find 1RM Back Squat THEN 10:00 to find 1RM Press THEN 10:00 to find 1RM Deadlift ======================================================== EVENT 4 DETAILS (9/26/14) - "CHUTES & LADDERS" RX Workout 3 Rounds for time: 2 Rope Climbs 5 OH Squats (115/75#) When the clock hits 12:00… 3 Rounds for time: 10 Deadlifts (285/185#) 15 Atomic Burpees 20 KB Swings (55/35#) Scaled Workout 3 Rounds for time: 2 Rope Climbs (3 points each) OR 6 Rope Stand-Ups (1 point each) 5 OH Squats (85/55#) When the clock hits 12:00… 3 Rounds for time: 10 Deadlifts (185/115#) 15 Atomic Burpees 20 KB Swings (35/25#) ======================================================== EVENT 3 DETAILS (9/19/14) - "THREE TIMES A LADY" RX Workout For time: 2,000m Row 200 DUs 2 Large Laps (Run 800m) 30 Clean & Jerk (135/85#) Scaled Workout For time: 2,000m Row 200 Singles 200 Reverse Singles 2 Large Laps (Run 800m) 30 Clean & Jerk (95/55#) ======================================================== EVENT 2 DETAILS (9/12/14) - "CINCINNATI HANDSHAKE" RX Workout 2:00 max reps HSPU to Abmat (may use 10#, 15#, or 25# plate under Abmat if needed) THEN Rest 1:00 THEN [22:00 cap] 21-15-9-6-3 Front Squats (135/95#) Burpees THEN finish with 20 Shoulder-to-OH (115/65#) Scaled Workout 2:00 max reps HRPU THEN Rest 1:00 THEN [22:00 cap for the remaining part of the workout] 21-15-9-6-3 Front Squats (115/65#) Burpees THEN finish with 20 Shoulder-to-OH (95/35#) ======================================================== EVENT 1 DETAILS (9/5/14) - "BEAR:30" RX Workout 30:00 AMRAP 1 Bear Complex (155/85#) [drop 5# total at the start of each new round] 1 MU OR 1 Bar MU OR 3 C2B Pull-ups OR 5 Pull-ups OR 10 Red Band Pull-ups 10 Box Jump Overs (24/20") 15 Wall Ball (20/14# & 10/9' target) Scaled Workout 30:00 AMRAP 1 Bear Complex (55/35#) [weight stays same throughout the workout] 5 Pull-ups OR 10 Red Band Pull-ups OR 15 Jumping Pull-ups 10 Box Jump Overs (20/12") 15 Wall Ball (14/12# & 10/9' target) |
Registered Athletes, RX Division:
Ann Thornton Emily McBurney Jennifer Perrier Leigh Ann Pepin Lisa Stroud Homer Britton Jeremy Faircloth Jim Dikeman Ryan Flood Registered Athletes, Scaled Division: Autumn Blackburn Barbara Coleman Kat Armstrong Kayleigh Wettstein Manda Patrick Maritza Williams Jason Pepin Justin Day Kent Perrier Zack Stroud |