$100

Barbell Massacre 5

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CrossFit Dahlonega

101 Ethan Allen Drive

Dahlonega, GA 30533

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CrossFit Dahlonega presents the 5th Annual Barbell Massacre! Come join in on the "fun" of throwing around some weight and testing your metabolic conditioning for a cause! That's right, this year we are going to be putting a portion of the proceeds from the competition back into the community by supporting a local organization!

This competition is a MM or a FF team pairing. Registration will close 2 weeks prior to the event. Any teams looking to register after that time can not be guaranteed a t-shirt for the event.

We will be throwing down on November 9th, check-in starting at 7:30 with the action starting at 8:00 all at CrossFit Dahlonega - 101 Ethan Allen Drive, Dahlonega GA 30533.

WORKOUTS FOR THE DAY:

WOD 1: "Bear Ladder AMRAP"

In 12 minutes complete:
- 3 UNBROKEN sets/athlete for 5 rounds, ascending in weight each round of:
--- 1 power clean, 1 front squat, 1 shoulder to overhead, 1 back squat, 1 shoulder to overhead
** After each round, teams must complete 30 T2B (Knee Raises/Sit-Ups) before returning to the barbell.
** If athletes do not complete 3 sets UNBROKEN, there is a 20 burpee penalty.
** If teams complete the 5th round before the 12 minute time cap, they will continue on the 5th weight for as many sets as possible until time is called.

RxM: 95/115/135/155/185 & T2B
RxF: 55/65/75/85/95 & T2B
IntM: 75/95/115/135/155 & Knee Raises
IntF: 45/55/65/75/85/95 & Knee Raises
ScM: 65/75/95/115/135 & Sit-ups
ScF: 35/45/55/65/75/85 & Sit-ups

Score will be total number of sets completed of both the Bear Complex and the T2B (Knee Raises/Sit-ups) for a total of 180 possible reps + AMRAP of final weight in time remaining.

WOD 2: "Hang In There Partner"

16 minute EMOM of BOTH partners A & B completing the following in 1 minute until failure:
- 5 DB Thrusters
- 5 Burpees over the DB
** While athlete A is working, athlete B is hanging from the pull-up bar.

RxM: (2) 50# DBs
RxF: (2) 35# DBs
IntM: (2) 35# DBs
IntF: (2) 25# DBs
ScM: (2) 25# DBs
ScF: (2) 15# DBs

Score will be based on how far each team gets in the EMOM, with ties going to the team that completed the last minute the fastest.

WOD 3: "The Chipper Gets Chippier"

9 minute time cap to complete 2 Rounds AFAP of:
- 50 calorie row
- 40 box jump overs
- 30 power snatches
- 20 handstand push-ups
- 10 muscle-ups
** Athletes alternate between working and resting however they choose.

RxM: 30" box/115# PSn./Strict HSPU/BMU
RxF: 24" box/75# PSn./Strict HSPU/BMU
Int.M: 24" box/95# PSn./HSPU/C2B
Int.F: 20" box/65# PSn./HSPU/C2B
ScM: 20" box/75# PSn./Push-ups/Jumping Pull-ups
ScF: 16" box/50# PSn./Push-ups/Jumping Pull-ups

Score will be time to complete the 2 rounds, or the total number of reps completed in the 9 minute time cap.

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CrossFit Dahlonega

101 Ethan Allen Drive

Dahlonega, GA 30533

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Refund Policy

No Refunds

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