WOD 1
“Ice Breaker”
7 minute AMRAP
800+ meter wall run
Max reps Barbell GTO*
RX 225/143
I/M 155/93
Beg 95/63
“Ice Breaker”
7 minute AMRAP
800+ meter wall run
Max reps Barbell GTO*
RX 225/143
I/M 155/93
Beg 95/63
*Tie on GTO is awarded to faster run time.
RX ONLY!
WOD 1.5
3 Minute AMRAP ladder
Defecit HSPU 45/25, space of abmat
Weighted pistol, 53/35
1 of each, 2 of each, 3 of each and so on.
WOD 1.5
3 Minute AMRAP ladder
Defecit HSPU 45/25, space of abmat
Weighted pistol, 53/35
1 of each, 2 of each, 3 of each and so on.
WOD 2
“Cold as Ice”
“Cold as Ice”
21-15-9
Overhead Squat
American Kettlebell Swing
Overhead Squat
American Kettlebell Swing
RX 135,70/83,53
M/I 95,53/63,35
Beg 65,35/45,26
M/I 95,53/63,35
Beg 65,35/45,26
RX ONLY!
WOD 2.5
2 minute AMRAP
18′ rope climb
WOD 2.5
2 minute AMRAP
18′ rope climb
Hand touches 18′, full body passes below 8′ mark.
If athlete drops off of rope, WOD is over.
If athlete drops off of rope, WOD is over.
WOD 3
“Ice Ice Baby (Too Cold)”
“Ice Ice Baby (Too Cold)”
3 Rounds for time of:
250 Meter Row
10 Thrusters
10 Pull Ups
250 Meter Row
10 Thrusters
10 Pull Ups
RX 115/75 Chest to Bar
M/I m 95, Chest to Bar
M/I m 95, Chest to Bar
M/I f 63, Chin over Bar
Beg 75/53, Chin over Bar
Beg 75/53, Chin over Bar
WOD 4
Top 4 RX Only
“Ice Pick”
Say hello to my little friend…
Top 4 RX Only
“Ice Pick”
Say hello to my little friend…
Check in opens at 7am day of. Check in closes at 8:00am
Early check in Friday the 13th from 4:00pm-8:30pm
Show up late and miss the boat.
Early check in Friday the 13th from 4:00pm-8:30pm
Show up late and miss the boat.
WOD 1 briefing 8:15 am
WOD 1 start 8:30am
WOD 1 start 8:30am
GOOD LUCK!
Saturday – January 14, 2012
One day of brutal WOD’s. For glory, for honor and for cash.
No refund, no exchanges, no excuses
Divisions:
Beginner’s
Intermediate
RX
Master’s
Cash Prizes
We have had a few questions about what division to enter – hopefully this will help you:
A general skill level description can be found here: http://crossfitseattle.com/knowledge/athletic-skill-levels
If you are new to CrossFit – beginner is the right division
MOST experienced CrossFitters are intermediate athletes.
Only sign up for the RX division if you are the type of athlete who does every single WOD RX with no holes in your game. This athlete can do muscle-ups, double unders, HSPU, heavy Oly lifts, etc with no questions asked.
Master’s division must be born on or before 1/14/1972.
3-2-1-GO!
