$180 – $210

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Alpha CrossFIt

1153 North Academy Avenue

New Braunfels, TX 78130

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On Saturday, May 13, 2017, Alpha CrossFit challenges you to its first annual "Operation Zero Hour" team competition. With Memorial Day, right around the corner, what a great way to give tribute to the men and women who gave the ultimate scarifce for our freedoms in this great country.

“We do not know one promise these men made, one pledge they gave, one word they spoke; but we do know they summed up and perfected, by one supreme act, the highest virtues of men and citizens. For love of country they accepted death, and thus resolved all doubts, and made immortal their patriotism and their virtue.”

- James A. Garfield
May 30, 1868 Arlington National Cemetery

So join forces with your fellow CrossFitters to form a same-sex team of three in a fight to the podium. Competitors will work through three grueling CrossFit Hero WODs together. The top five Rx teams will move on to an unknown mission for podium placement and prizes.

*This year Alpha CrossFit is honored to give $5 from your spectator entry fee towards a little beauty named Kodi, to help with ongoing medical expenses from her battle with acute lymphoblastic leukemia. Kodi is now in remission and recovering beautifully, praise God. To learn more about Kodi please click here.

So grab your brothers and sisters in arms and join either the ranks of Officer (RX), Enlisted (Scaled) or Recruit (Super-Scaled). Three workouts across broad time and modal domains will give your teams of three the chance to have each others' 6's and show off your strengths. Work together as a TEAM and achieve victory in honor of those who gave their all the United States of America!

YOUR MOMENT IS NOW! Are you ready to carry out and complete this mission as a unit?


Wods and Movement Standards

WOD 1

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

"JT" was CrossFit's very first hero WOD.

JT

DOUBLE “J.T.”

*Each Movement must be completed before moving on to the next

*Atheltes may divide reps as needed

Officer (Rx) Male/Female

2 Rounds Of:

21-15-9

Handstand Push Ups

Ring Dips (Male)/Bar Dips(Female)

Deficient Push Ups on 45/35# plates

Enlisted (Scaled) Male/Female

21-15-9

Push Press 95/65#

Bar Dips (Male)/Red Banded Bar Dips (Female)

Push Ups

Recruit (Super scale)d Male/Female

21-15-9

Push Press 65/35#

Red Banded Bar Dips (Male) / Blue Banded Bar Dips (Female)

Knee Push Ups


Movement Standards

HSPU: Movement starts and finishes in the up position with arms fully locked out and legs extended. Head must fully tap the ground each rep.

Rx males will use two 45# plates, females two 35#.

Push Press: Athelte will clean the bar to the front rack position where the movement will start. From there the athletes will dip and press the barbell over head with arms locked out and finish the movement back at the shoulders. At no point will a redip be allowed.

Ring Dips: Movement starts with arms locked out in full extension. Athlete will bring armpits to top of the rings and press back up to full extension. Armpits MUST tap the rings each and every rep or it is a NO REP.

Push Ups: Movement starts in plank position. Athletes’ chest must touch the deck before locking out back in the plank position. Rx will use 45/35# plates, Scale will be regular full plank push up, Super Scaled will modify on their knees, and chest still must touch the deck.

WOD 2:

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

DOUBLE “DT"

*12 Min Cap

*Athletes must complete a Full round before tagging in the next athlete and maintain a set rotation

Officer (Rx) Male/Female

10 Rounds Of:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Enlisted (Scaled) Male/Female

10 Rounds Of:

12 Deadlifts 115/85

9 Hang Power Cleans 115/85

6 Push Jerks 115/85

Recruit (Super Scaled) Male/Female

10 Rounds Of:

12 Deadlifts 95/55

9 Hang Power Cleans 95/55

6 Push Jerks 95/55

Movement Standards

Deadlift: Movement starts from ground and ends when hips are fully opened and shoulders behind the bar.

Hang Power Clean: Movement starts with bar above knee caps and finishes with bar in front rack position, elbows in front of the bar and hips locked out. Athlete may catch the bar anywhere above parallel.

Push Jerk: Movement starts with bar in front rack position and ends with arms locked out over head and hips fully open. Athlete may use any variation of the Jerk to achieve lock out finish.

*Athletes must show control over the bar in order to receive the rep.

WOD 3:

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

“White”

*Teams may divide reps as needed

* Each Movement must be completed before the next one is started

Officer (Rx) Male/Female

5 Rounds Of:

W/weighted vest 20/12#

3 Rope Climbs 15’

10 Toes To Bar

12 Overhead Walking Lunge 35/25#

400M Row

Enlisted (Scaled) Male/Female

5 Rounds Of:

W/weighted vest 20/12#

9 Rope Down and Ups

10 Knees To Chest

12 Overhead Walking Lunge 25/15#

400M Row

Recruit (Super scaled) Male/Female

5 Rounds Of:

9 Rope Pulls

10 Ab mat Sit-ups

12 Walking Lunges

400M Row

Movement Standards

Rope Climbs: Rx: Movement starts from the ground and ends on the ground. Athlete must touch the rope past or on the tape mark. Scaled: Movement starts with Athlete in a standing position with feet in the box and hands in front of chest. Athlete will keep feet in the box and walk themselves down the rope till they are laying in full extension on the ground with one hand on the rope and one hand tapping the ground overhead. Athlete will then pull themselves up, keeping feet in the box, till completely erect and hands touch chest. At no point should the hips break or it will be a no rep. Hips must stay locked out for the rep to be counted.

Super Scaled: Movement starts with feet in the box and hands on rope touching chest. Athletes will the lower themselves back till arms are fully extended, and then pull hands back to chest. Athletes’ hands never move off of the rope. At no point should the hips break or it will be a no rep. Hips must stay locked out for the rep to be counted.

TTB: Movement starts in full hang on rig with feet behind the rig. Athlete will bring both feet up and both toes must touch the rig at the SAME time. Movement ends with both toes touching the bar.

Knees to Chest: Movement starts with arms locked out and feet behind the bar. Movement ends when athlete’s knees break past hip crease.

Ab mat Sit-up: Movement starts with Athlete fully extended with both hands over head touching the floor and ends with both hands tapping the floor in front of feet.

Row: Rower must be zeroed out before each row. Judge will not help you but will stop you if it is not. Athletes are free to help each other out. It is Athletes choice for damper setting.


Follow Alpha CrossFit and/or Operation Zero Hour event page on facebook for up-to-date information including workouts, movement standards and additional event details.

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Alpha CrossFIt

1153 North Academy Avenue

New Braunfels, TX 78130

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