For those of you competing this weekend please review the wods below. We still need guys and girls to fill out our team. Come join us!
For video standards please click the links on the headers below
In 12 min: 200 m plate carry (as a team) Then, AMRAP- ~30 m tire sled drag In addition, each team member must complete 100 DU’s or 300 singles in the allotted time
*Each team gets set of six bumper plates (2 x 45, 1 x 35, 3 x 25) **Must move entire set of bumper plates one sled drag at a time( in any combination) with only one athlete pulling at a time. Each time all six plates have been moved is one round. The sled must be pulled back to the start (empty) to load more plates. After all six plates have been moved, start over and move the set of plates again. Each round (all plates moved) is 200 pounds. ***Score is total pounds moved minus incomplete double-unders
Clean & Jerk Ladder
Females: 75, 85, 95, 105, 115, 125, 135, 145, 155, 165
Males: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245
*Move through with your team, in groups of three (3 males/3 females) **1 min 15 sec to perform lifts, 15 sec to rotate
***Score is total weight of maximum successful lift for all team members
For time: Run 400 (as a team) 300 box jumps Run 400 (as a team) 300 KB swings Run 400 (as a team) 300 goblet squats Run 400 (as a team)
*25 minute cap **Box jumps: 100 reps per box (22, 24, 28) ***Swings/Goblet Squats: 100 reps per bell (35, 45, 55) ****May not start movements until all team members have completed run
We are less than three weeks away from our Gym vs Gym, which take place at CrossFit Generation in Hatboro Horsham. I know there has not been a whole lot of chatter about this event, but it’s sure to be a good time. 215 needs to show up with 24 athletes and at this time we area little short. We are still in need of a few good men and women.
We, the 215 team, are always encouraging people to try competitions. You would be amazed what you are capable of when put in the right environment. This event is no different. No matter how long you have been training at 215, we want you to join our team. No matter your performance level, we want you to join our team. Whatever your fears or doubt may be, lets face them together and go kick some ass! Those of you that can definitely not compete please come out and support 215.
To sign up, please write your name on the small whiteboard on the gym floor. Following the event, which should end by 3pm at the latest, will be an after party… pool and BBQ style. For more information regarding a few standards that need to be met, please check out CF Generation’s post here.
BBQ / Pool Party
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Directly following the gym vs gym, everyone who participated, supported and anyone else part of the 215 community is invited to a come out for some good eats, good people, good times, and water festivities.
Date: July 28th