Keep Austin WODing
$0 – $65
Keep Austin WODing

Keep Austin WODing

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Crossfit Oak Hill

5446 Hwy 290 W. Ste. 305

Austin, TX 78735

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Crossfit Oak Hill's 1st annual competition for all Austin and central TX area athletes who want to test their physical limitations and have a lot of fun doing it.


The individual competition features 3 different skill levels ranging from entry level athletes who are interested in trying out a conpetition for the first time to the highly skilled experienced crossfitters looking to challenge themselves against the best of the best. Each division will have 3 workouts to test your skills, strength, speed and overall mental.

WOD #1
18-15-12 (8 min time cap)
Calorie Row
Front Rack Weighted Lunges
Snatches

RX Division - Weight for both the Lunges and Snatches are 95 for the men and 65 for the women.

Scaled Division - Weight for both the Lunges and Snatches are 45 for the men and 35 for the women

Super Scaled Division - The lunges are not weighted, just regular lunges and each competitor will perform a bumper plate ground to overhead in place of the snatches. This will be where the athlete will have a bumper plate in their hands and start with the plate touching the ground. From there each athlete will lift the plate overhead extending the hips and locking out the arms with the plate in hand. Once fully extended overhead, the athlete will return touching the plate to the ground to complete the rep.

All lunges are a forward alternating leg lunges. The lunge is completed when one foot is stepped forward with the back knee touching the ground. Once the knee touches the ground, return the front foot backwards to the rear foot. The rep is only complete when both feet are back together and the athlete is standing upright.

WOD #2
Sandbag 2 shoulder and 100 yd sandbag sprints. Start with 2 reps of sandbag 2 shoulder and then run 100 yds with sandbag. Each round after, increase reps of sandbag 2 shoulder by 2 while running remains constant.

Weights for event 2 are:
RX: 80/60
Scaled: 60/40
Super Scaled: A Medicine Ball will be used instead of a sandbag. Men will use 20 lbs and 14 lbs for the women.

WOD #3
"Climb the Ladder" 10 min time cap
Complete the ladder 50 all the way to 10 and then back up to 50 with remaining time (Complete 10 hang cleans once, this is the only movement you will not repeat)

RX:
50 Double Unders
40 Kettle Bell Swings (53/35)
30 Wall Balls (20/14)
20 Toes 2 Bar
10 Hang Cleans (185/115)

Scaled:
50 Single Unders
40 Kettle Bell Swings (35/26)
30 Wall Balls (14/10)
20 Knees to Elbows (knees must just come above the waist)
10 Hang Cleans (115/85)

Super Scaled:
50 Lateral Hops (onto a 45 lb bumper plate)
40 Kettle Bell Swings (26/17)
30 Wall Balls (10/8)
20 Ab Mat Sit Ups
10 Hang Cleans (75/55)


Once registered, there will be NO REFUNDS and NO TRANSFERS. So make sure you're ready to rock when you click that button.

Volunteers and Judges are also needed so if you are interested in helping out, please sign up as well under the volunteer or judges section.

Come get ready for the 2017 Crossfit Open.

We look forward to working out with you.

More event details will come out on our Facebook page: https://www.facebook.com/events/1234860513244989/

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Date and Time

Location

Crossfit Oak Hill

5446 Hwy 290 W. Ste. 305

Austin, TX 78735

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