Border Bash 2017

FFW CrossFit

THE EVENT
Border Bash is a 4 person team functional fitness competition with each team consisting of 2 male and 2 female athletes.  It is an open division format with all age groups and skill levels competing together. There will be four workouts for all teams with an additional final workout for the top teams to declare the winner. Prizes will be awarded to the top 3 teams.
Scaling is permitted. All team scores for scaled workouts will be scored below the lowest Rx team score for that workout. (i.e. 12 teams perform the workout as prescribed. The highest score for a team performing a scaled workout is 13th place for that WOD.) 
ADDITIONAL INFORMATION
<UL>
<LI>Registration will be capped at 30 teams. </LI>
<LI>Each teammate must register. (4 tickets per team total $240/team + fees). A captain may choose to buy 4 entrys in one transaction, or each teammate can register individually. We can then group you by team name.</LI>
<LI>Each athlete will receive an event t-shirt. Registration must be completed before 1/21/17 to guarantee your requested shirt size.</LI>
<LI>We cannot offer refunds for the registration fee. However, substitutions are allowed up to the day before the event. Please contact the event coordinators if substitutions are needed.</LI>
<LI>A participant area, and a warmup area with basic equipment will be provided for athletes. Participants are encouraged to bring any specific equipment they require for competition preparation.</LI>
<LI>Entire event will be held indoors. </LI>
</UL>
EVENT HOSTS
FFW Crossfit (Richmond, Indiana)
Website: www.crossfitffw.com
Email: ffwcfmedia@gmail.com
<HR>
 
THE WODs
The four WODs for all teams will be released in the weeks leading up to the event date. The final championship event will be announced the day of event just before it is to be performed.
WOD 1 : Each teammate will complete 25 Cal Row, 25M Sprint, 25 Wall Balls (20/14), 25M Sprint
Event is relay style. Teams can choose any order for their male/female athletes. One athlete works at a time. After completing their round, each teammate will tag in the next athlete waiting on the rower. (You may set foot straps, damper, and zero the monitor, but not touch the rower handle.) Score is the team total time after the last athlete steps on the finish mat. The time cap is 11 mins.
WOD 2 : Ground to OH Ladder
Weight & Reps Scheme Men’s Women’s 145 lbs 95 lbs 5 Reps 175 lbs 115 lbs 4 Reps 205 lbs 135 lbs 3 Reps 235 lbs 155 lbs 2 Reps 265 lbs 175 lbs 1 Rep 18 min Time Cap
Team determines their order Running Clock, first athlete approaches loaded bar and completes 5 reps. Rolls bar to next station where plates are waiting, they add the weight and complete 4 reps. They advance the bar to next station and repeat process with 3 reps. This continues until all reps are completed or the athlete opts out unable to complete the total number of reps required. At the point the athlete is finished they with the help of their teammates return the bar and plates to the starting point leaving the weight added at each station on the way. Once back at the starting mat with the original starting weight remaining on the bar the next athlete begins. This pattern continues until all athletes have either completed the ladder or opted out. The last lifter may leave the bar at the final station if completing the ladder. Score is best time on completed ladder or total weight lifted.
WOD 3 : The Burden Run
-M/F Pair #1 10 Synchronized Sand Bag Thrusters (40/80) Carry Sand Bags on the Run Loop -M/F Pair #2  75ft Sled Push (180) Run Loop Empty Handed -M/F Pair #1 75ft Sled Push/Pull (180) Run Loop Empty Handed -M/F Pair #2 20 Synchronized Unilateral Deadlifts (70/120) Team Carry Men's weight on the Run Loop -M/F Pair #1 10 Synchronized Keg Squats (45/75) Carry Kegs on the Run Loop -M/F Pair #2 75ft Tire Flip Run Loop Empty Handed -Team Sprint
Trailing Pair must wait for teammates to complete reps and/or leave the workout start area.  Pairs may NOT lap their teammates at any point.  All team members must start Final Sprint together when Pair #2 has returned from their final run.  Time stops when the final team member crosses the finish line.
WOD 4 : TBD
<HR>
 
MINIMUM MOVEMENT STANDARDS
Teammates should be able to perform the listed movements to complete the workouts as prescribed.
Snatch           135 / 95        
Cleans            155 / 115     
Deadlift 225 / 155
Ground To Overhead 135 / 95
Overhead Squat 135 / 95
Squat Thruster 95 / 65     
KB Swings/Cleans/Snatches 53 / 35
Ring Dips       
Pull Ups
Wall Balls 20 / 14
Toes To Bar
GHD Situp
Rope Climbs
Bar Muscle Ups (*finals)
Double Unders (*finals)
HSPU (*finals)

Border Bash 2017

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Border Bash 2017

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