Dear LaLanne Fitness CrossFit member, We would love your support next Sunday, June 22 at the Brethren CrossFit throw down. Coaches; Srah Srah, Aaron, Travis, Chris P, Juan and myself are getting in the game!!! Thanks in advance for showing up:) Heres the directions, schedule, WODS, waivers, etc... Welcome to the Brethren CrossFit Throwdown @ The PLEX! gotoplex/Directions.html All Athletes should arrive between 7:00 - 8:00am Sunday morning, first WOD will start at 9am. Please enter the first entrance on the left of parking lot and drive to the back side of the Plex where there will be an athlete area where you can set up and enter the building from the back door. There will be a kiosk inside where you need to check in and pick up your goodie bag. There is a warm up area inside that is directly adjacent to a kid play area. We will have nice bathroom accommodations, NO PORTA POTTYS! For those who have not yet completed the “2” mandatory waivers, please do- see links below. You will not be able to participate if these are not submitted by June 15th. Brethren CrossFit Waiver | Silver Creek Sportsplex Waiver We have prizes for top 3 winners in each division male and female. Everybody gets to participate in 3 challenging WODS with the top performers advancing to the Finals. Equipment will be for sale immediately after event. Scoring will be the same as the CF Games 1st place = 1 point lowest points wins. For any clarity on standards or range of motion questions please visit crossfit WOD #1 This is Gonna Hurt 10 min time cap: RX Male 45lbs DBs, RX Women AND Master Men AND Teen Male 30lbs DBs, Master Women AND Teen Female 20lbs DBs Sprint 60yds 35 DB Thrusters Farmers Carry 15yds Sprint......decreasing distance 30 DB Snatches (rotating each rep) Farmers Carry 15yds Sprint....decreasing distance 25 DB Thrusters Farmers Carry Sprint 20 DB Snatches Farmers Carry returning weights back to original START 15 DB Thrusters time! *** Unfinished reps convert to seconds*** ------------------------------------------------------------------------- WOD #2 C-N-J Creeper Athletes will have 1 minute to complete 1 rep of the prescribed weight at each station, there are 10 STATIONS totalonce the C-N-J is completed each athlete will have the remainder of the minute to complete as many bar over burpees as possible (jump from 2 land on 2 NO extension of hip necessary) if Athlete does not complete the prescribed amount of weight they can not preform any burpees at that station. SCORE= Last completed C-N-J + total of ALL burpees at each station RX Men start @135lbs and progress RX Women AND Master Men AND Teen Male start @ 95lbs and progress Master Women AND Teen Female start @ 65lbs and progress ------------------------------------------------------------------------- WOD #3 Dang you Diane 12 min time cap: RX Men 225lbs Dead Lift HSPU RX Women AND Master Men AND Teen Male 155lbs Dead Lift HSPU Master Women AND Teen Female 125lbs Dead Lift HSPU + 1 AbMat 21-reps Dead Lift Shuttle Run (width of field) HSPU Shuttle Run 15-reps Dead Lift Shuttle Run HSPU Shuttle Run 9-reps Dead Lift Shuttle Run HSPU Shuttle Run *** unfinished reps convert to seconds, kipping is accepted*** FINALS WOD FOR TOP PERFORMERS IN EACH DIVISION See you soon - Lee & Shante Pappas - CrossFit Affiliate Owners Brethren CrossFit (408)390-3890 lee@brethrencrossfit brethrencrossfit
Posted on: Fri, 13 Jun 2014 20:56:27 +0000
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