Friday Night Lights
Four-Week Individual Competition for CFH Athletes
October 7, 14, 21, 28 | Starts at 7 p.m. (ish)
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EVENT 4 DETAILS (10/28/16) - "HEAD TO HEAD”
 
SCORE = TOTAL POINTS
2:00 at each station | 2:00 to transition stations
NOTE: stations have different point values!
 
Station A = Rope Climbs (Scaled = Rope pulls or climbs)
4 points for each rope climb | 1 point for each rope pull
 
Station B = OH Squats (RX = 115/75# | Scaled = 75/45#)
1 point each rep
 
Station C = Atomic Sit-ups (RX = 45/35# | Scaled = 35/25#)
1 point each rep
 
Station D = Parallette Push-ups (Scaled = 35# plate push-ups)
1 point each rep
 
Station E = 50’ Prowler Sprints (RX = 155/115 | Scaled = 135/95#)
5 points for each 50’ section (no partial points)
 
Station F = 20’ Sandbag Sprints (RX = 80/60# | Scaled = 60/40#)
1 point for each 20’ section (no partial points)
 
READ THE RULES:
  • You have 2:00 at each station to rack up the maximum number of reps you can possibly muster. You must be AT your station ready to go when the clock beeps.
  • Rope climbs – must touch the KNOT at the top.
  • Rope pulls – feet on a box, must stand up with full lockout. Butt & shoulders must touch the mat at the bottom.
  • OH Squats – get the bar up anyway you’d like. Hips below parallel at the bottom AND full lock out at the top of each rep.
  • Atomic Sit-ups – plate must touch the ground behind your head at the bottom; full standing lock out at the top.
  • Parallette Push-ups – Elbows locked at the top; body in straight line; shoulders/armpits must touch parallettes at the bottom.
  • Prowler – entire prowler must pass cones for each rep to count.
  • Sandbag Sprints – carry the bag any way you wish; you must pass the cones for each rep to count.
 
HEAT SCHEDULE:
Heat 1 = 7:00pm | Renita & Amy (5&4)
Heat 2 = 7:04pm | Maricel & Jennifer (3&2)
Heat 3 = 7:08pm | Lisa & Autumn (1&10)
Heat 4 = 7:12pm | Erin & Tressa (8&7)
Heat 5 = 7:16pm | Zack & Chris (3&2)
Heat 6 = 7:20pm | Justin & Taylor (6&5)
Heat 7 = 7:24pm | Gabby & Kat (4&3)
Heat 8 = 7:28pm | Andy & Alexie (4&3)
Heat 9 = 7:32pm | Jeremy & Jim (2&1)
Heat 10 = 7:36pm | Manda & Heidi (2&1)
Heat 11 = 7:40pm | Kayleigh & Nicolle (6&4)
 
PIZZA, AWARDS & PICTURES at 8:30pm
B.Y.O.B.

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EVENT 3 DETAILS (10/21/16) - "BURROW THE HATCHET & PICK YOUR POISON”
 
RX Workout
Part A
10:00 to complete 50 over-rower Burpees, then row max meters.
SCORE = distance
 
Part B (10:00 CAP)
21 deficit push-ups (hands on plate, chest touches ground) (45/25#)
15 bear-hug MB squat jumps (20/14#)
9 KB Thrusters (53/35#)
15 Power Snatch (95/65#)
21 T2B
SCORE = TIME
(any incomplete reps will be added to the 10:00 to create your final score)
 
Part C
2:00 AMRAP (pick your poison)
Pistols (foot can go behind ankle – no other scaling)
OR
HSPU [everyone uses an Abmat for safety](15# plate under Abmat – no other scaling)
SCORE = REPS
 
 
Scaled Workout
Part A
10:00 to complete 50 over-rower Burpees, then row max meters.
SCORE = distance
 
Part B (10:00 CAP)
21 deficit push-ups (hands on plate, chest touches ground) (35/15#)
15 bear-hug MB squat jumps (16#/12#)
9 KB Thrusters (44/25#)
15 Power Snatch (65/45#)
42 tuck-ups
SCORE = TIME
(any incomplete reps will be added to the 10:00 to create your final score)
 
Part C
2:00 AMRAP (pick your poison)
Sandbag Squats (80/60#)
OR
Dual KB Push Press (44/25#)
SCORE = REPS

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EVENT 2 DETAILS (10/14/16) - "EAT YOUR WHEATIES" A.K.A. “CROSSFIT TOTAL"
 
RX & Scaled Workouts are the same
10:00 to find 1RM Back Squat
THEN
10:00 to find 1RM Press
THEN
10:00 to find 1RM Deadlift
 
READ THE RULES:
Warm-up in the side gym (but know that you don’t have to work up to anything super heavy…CrossFit Total is designed to warm you up along the way)
At your heat time, go to your ASSIGNED platform/rack.
  • Your first lift starts with an EMPTY BAR.
  • During each 10:00 window, you may work only on the specified lift. If you finish before the cap, you may set your bar for your next lift, but you may NOT lift until the next 10:00 window starts.
  • Once the clock starts, do as many lifts as you’d like before you call a judge to watch you. Once you call a judge, you have THREE lift attempts (hit or miss) – that’s it.
  • After the 1st lift (hit or miss), you are only allowed to go for lift #2 and lift 3# (no more practice, backing down and working back up, etc). You will literally only lift the bar 3 times after you involve a judge.
  • You may NOT decrease the weight once you start the attempt (for that or any future lifts).
SCORE = Heaviest Back Squat + Press + Deadlift
There is NO Tie-breaker

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EVENT 1 DETAILS (10/7/16) - "Fr.E.A.K."
We've graduated from "Speed Dating" with the girls last year into the "Fr.E.A.K." category this year. I mean, sometimes that just happens after you've been around someone long enough. Let's just be thankful they're not running around stalking us in clown costumes. HA! This workout is a combination of the "Fran", "Eva", "Annie", and "Kelly" CrossFit Girl WODs...and it's a fun one!

RX Workout (25:00 CAP)
For time, complete the following...
21 Thrusters (95/65#)
21 Pull-ups
Run 800m
30 KB Swings (55/35#)
30 Pull-ups
50 DUs
50 Sit-ups
Run 400m
30 Box Jumps (24/20")
30 Wall Ball (20/14#)

Scaled Workout (25:00 CAP)
For time, complete the following...
21 Thrusters (75/45#)
21 Jumping Pull-ups
Run 800m
30 KB Swings (35/25#)
30 Jumping Pull-ups
100 Reverse Singles
50 Sit-ups
Run 400m
30 Box Jumps (20/12")
30 Wall Ball (14/12#)
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Read the Rules:
You will have a judge for every workout this year. Your judge’s job is to count *only good reps* and there is ZERO arguing with the judge…so it makes sense to use full range of motion for every single rep so you know there is no question that you completed the full movement.
 
You need to warm up on your own in the side gym and be ready to go at your assigned heat time. That means ensuring all of your equipment is ready (barbell, box/band for pull-ups, KB, jump rope, abmat, box, and WB) and that you have everything you need (shoes, wraps, tape, etc).
  • For all thrusters, you must squat below parallel and show full lock-out at the top. Control your barbell & do not drop from the top – you do NOT want your bar to bounce into someone else.
  • Chin must clearly pass the horizontal plane of the pull-up bar.
  • 800m = 2 large laps
  • Full lock-out at the top of the KB swings (arms, hips, and knees).
  • If you trip on your jump rope, you obviously didn’t make that rep – trust your judge’s count.
  • Shoulders must touch the ground at the bottom of the sit-up and hands must touch your shoes at the top of the sit-up. Abmat or not - your choice.
  • 400m = 1 large lap
  • Two-foot take-off for all box jumps & your hips must open all the way *while* you are on the box.
  • You must squat below parallel AND your WB must hit the wall for the rep to count.
  • Time cap = 25:00. Any reps not completed within the time cap will be added to the 25:00 cap as your final score.
  • Tie breaker = clock time when athlete finishes the 800m run
Registered Athletes, RX Division:
Autumn Blackburn
Erin Clugston
Gabby Mell
​Heidi Dikeman
Kat Armstrong
Kayleigh Wettstein
Leigh Pepin
Manda Patrick
​Nicolle Wolken
Tressa Buschert

Alexie Smith
Andy Gwinn
Jeremy Faircloth
Jim Dikeman
​Justin Day
​Taylor Greene

Registered Athletes, Scaled Division:
Amy Altman
​Jennifer Dorsett
​Lisa Stroud
​Maricel Martinez
Renita Burgett

Chris Shepard
Jason Pepin
Zack Stroud