2011.12.05 - WOD
2011.12.06 - WOD

WODS for BEMIS (updated 12/8)

DETAILS FOR THE DAY OF THE EVENT

  • Parking!!! Please plan to park in the Best Buy parking lot on Tatum just north of Cactus.  CrossFit Magna is in the set of buildings just south of Best Buy.  Please do not park in from of Harvest Bible Church.  We will be using a large portion of our parking lot for the event and we want to leave additional spaces for our neighboring businesses.
  • CrossFit Magna will be open for registration from 8am-8:30am Saturday morning. Please plan to attend an athlete meeting at 8:30am.  Heats will be announced at this time.  The first heat will begin at 9am, beginning with high school athletes.
  • The first WOD will be inside our gym and the second two WODs will be outside.  The weather appears to be in the 60s and sunny but please plan for being outside.
  • There will be snacks and hot dogs and hamburgers available during the day.  

 

- High School & Alumni Division -

W4B EVENT 1

A 9 minute workout consisting of 3 different exercises.  In this workout, athletes will spend 3 minutes at each station. The stations are:

1. Rowing (Calories)
2. Wallballs: (Reps)
          Men-14 pound ball, 9 ft target
          Women-10 pound ball, 8 ft target
3.Wall walks (Reps)
            For the wall walks, start in push-up position with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position. See the Demo video below.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

 

W4B EVENT 2
A 2 minute max effort workout. Athletes will perform as many burpees as possible in 2 minutes.

 To perform a burpee, you will begin standing position, drop into a squat position with your hands on the ground, extend your feet back in one quick motion to assume the front plank position, drop your chest and thighs to the ground, push up and return to the squat position in one quick motion, jump and clap your hand over your head. See the video explanation and demonstration from the 2008 CrossFit Games.
 

W4B EVENT 3
Complete as many rounds and reps as possible in 6 minutes of:
6 sit-ups
12 Box Jumps
2 ten meter shuttle-runs

Box jump. This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is permitted but it is recommended that athletes jump up and down to achieve a better score.

- CrossFit Division -

W4B EVENT 1 (CF)
A 9 minute workout consisting of 3 different exercises.  In this workout, athletes will spend 3 minutes at each station. The stations are:

1. Rowing (Calories)
2. Wallball "2-fer-1s": (Reps)
          Men-14 pound ball, 10 ft target
          Women-10 pound ball, 9 ft target
3.Wall walks (Reps)
            For the wall walks, start in push-up position with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

W4B EVENT 2 (CF)
In 5 mins establish a 3RM Overhead Squat.

Scoring will be based on pounds lifted over or under your bodyweight. Athletes will weigh in during Registration from 8:00-8:30.

Standards of Movement
This is a standard overhead squat. The bar will start on the rack and athletes will be required to load their own bar. The hip crease must be below the knee at the bottom of the squat. The hips and knees must fully open at the top with the barbell locked out overhead. Any number of attempts are allowed within the 5 minutes.

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