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Summer Smash #smashDIPG

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IronFire Athletics, Home of CrossFit Poway

13100 Kirkham Way

#210

Poway, CA 92064

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COMPETE. EDUCATE. DONATE.

Expect the same fun yet challenging 1 day competition that has a place for you whether this is your first competitive experience or you are a seasoned competitor. An awesome twist for this year is that we will be donating any profit to the Michael Mosier Defeat DIPG Foundation. Your entry fee is your donation! Way to be a hero!! *high five*

The world lost a wonderful 6 year old boy February 20, 2017 to DIPG. Parker Landis lit up the world and will be missed forever. This childhood cancer is not very common and as a result there is very little funding. By participating in Summer Smash you are helping to provide awareness and funding for a devastating and fatal form of childhood cancer. Together we can help #smashDIPG!

Super Hero Divisions:

Level 3 Men and Women - this division is for those who are advanced and seek a little bit more spice than standard Rx

Level 2 Men and Women - this division is recommended for competitors who are intermediate to advanced athletes

Level 1 Men and Women - this division is recommeded for competitors who are beginner or novice athletes


Workouts:

/// Workout 1 ///

Level 1 Men:
5 rounds for time:
15 Russian KBS, 53 lbs.
30 Single unders

Level 1 Women:
5 rounds for time:
15 Russian KBS, 35 lbs.
30 Single unders

Level 2 Men:
5 rounds for time:
15 reps Hang Power Snatch, 95 lbs.
30 Double unders

Level 2 Women:
5 rounds for time:
15 reps Hang Power Snatch, 65 lbs.
30 Double unders

Level 3 Men:
5 rounds for time:
10 reps Hang Power Snatch, 135 lbs.
15 Triple unders

Level 3 Women:
5 rounds for time:
10 reps Hang Power Snatch, 95 lbs.
15 Triple unders

/// Workout 2 ///

Level 1 Men
AMRAP 10:00
10 Jumping Pull-ups
15 Air Squats
20 Assault Bike Calories

Level 1 Women
AMRAP 10:00
10 Jumping Pull-ups
15 Air Squats
20 Assault Bike Calories

Level 2 Men
AMRAP 10:00
10 Pull-ups
10 Front Squats, 135 lbs.
20 Assault Bike Calories

Level 2 Women
AMRAP 10:00
10 Pull-ups
10 Front Squats, 85 lbs.
20 Assault Bike Calories

Level 3 Men
AMRAP 10:00
10 Ring MUs
20 Squat Cleans, 185m
30 Assault Bike Calories

Level 3 Women
AMRAP 10:00
10 Ring MUs
20 Squat Cleans, 125m
30 Assault Bike Calories

/// Workout 3 ///

Prepare to Deadlift

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Date and Time

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IronFire Athletics, Home of CrossFit Poway

13100 Kirkham Way

#210

Poway, CA 92064

View Map

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