Friday Night Lights
Six-Week In-House Competition | Sept. 5 - Oct. 10, 2014
Individual competition for CrossFit Hermitage athletes

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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#)

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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
 
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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#)

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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#)

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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#)

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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

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