Open Gym
8:00 – 9:30 am
Come in,
Warm-up,
Lift some weights,
Work on skills
Do a WOD from the past week,
Spend time on mobility…..
GET BETTER!!!
Next Week we will register for the Hwy 40 Throwdown. The cost is $20 per person, which gets you a t-shirt and lots of fun. Pair up with a fellow Stand Firm CrossFitter, name your team and get involved, you will be glad you did. All three of the in house workouts will be released next week and we will have the entire month to complete them. That allows for a lot of flexibiity.
A revised flyer is below as well as the list of possible movements and weights.
That should help you determine the division your team wants to participate in.
Come On Stand Firmers,
a Golden Kettlebell is at stake!!!
HIGHWAY 40
THROWDOWN
You are invited to participate in the 2nd annual
HWY 40 THROWDOWN! Hosted by CrossFit
Steamboat.
**October 10, 2015**
Details:
*First 3 works performed at YOUR home gym
All three workouts will be released on Monday September 7th and must be completed and results submitted by Monday September 28th at 6pm.
Divisions:
RXed Male and Female, Masters 45+ years of age, and Scale mens and womens.
This is a team event!
Duo teams of same sex!
Must be registered member at:
(rossFit Steamboat, CrossFit Thin Air,Trapper CrossFit, or Stand Firm CrossFit.
*$20 Entry Fee gets you a t-shirt, and
prizes for the winners!
Other info:
Waivers must be signed for participation on 10/10
This is a CrossFit event, so please be prepared for anything; this is not an exhaustive list. In all
movements you will be required to hit the full range of motion required of you, so make sure you are
practicing hitting full range of motion in preparation for this event. Please remember that this is a duo
competition, and you will not be doing these movements alone. We will be exposing your strengths and
weaknesses as a team, and you can expect at some point over the weekend to either be the one your
duo is carrying, or be the person who is carrying your duo.
HWY 40 THROWDOWN 2015
Exercise list w/ MAX weights
RX Scaled Masters
Deadlift- 250/185 lbs 185/135 lbs 205/155 lbs
Back squat- 205/135 lbs 135/95 lbs 155/105 lbs
Front squat- 135/95 lbs 95/65 lbs 115/85 lbs
Power clean- 135/95 lbs 95/65 lbs 95/65 lbs
Squat clean- 135/95 lbs 95/65 lbs 95/65 lbs
Jerk- 135/95 lbs 85/55 lbs 95/65 lbs
Thruster- 135/95 lbs 85/55 lbs 95/65 lbs
Overhead squats- 95/65 lbs 45/35 lbs 85/55 lbs
Power snatch- 115/75 lbs 45/35 lbs 95/65 lbs
Squat snatch- 115/75 lbs 45/35 lbs 95/65 lbs
KB swing- 70/53 lbs 53/35 lbs 53/35 lbs
Pull-Ups- Chin over Elevated ring rows Chin over
Wall Ball- 20/14 lbs 10’/9′ Target 14/12 8’ Target 20/14 10’/9’ Target
Burpees- Yes Yes Yes
Toes‐to‐Bar- Yes Hanging knee raise Yes
Pushups- Yes Yes Yes
Lunges- Yes Yes Yes
Odd objects- Yes Yes Yes
Double Unders- Yes Singles Yes
Rowing- Yes Yes Yes
Running- Yes Yes Yes
Tires- Yes Yes Yes
HSPU- Yes To target To target