Open Gym: 3pm-7pm (last WOD starts at 6pm)
Hang squat cleans: 3,3,3,3,3
Rowing Workshop, register by May 10th!
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At RedShed CrossFit, we are confident in the value of our mission, which is why we offer a free trial. This allows you to experience our unique approach to fitness and community without any initial commitment. We invite you to join us and discover how our programs can enhance your life and well-being
3 Gold Mine Rd.
Flanders, New Jersey 07836
973-552-2510
The TEN TENdencies of a CF Athlete:
http://mariocrossfit.blogspot.com/2010/02/ten-tendencies-of-crossfit-athlete.html
The TEN TENdencies of a CF Athlete:
http://mariocrossfit.blogspot.com/2010/02/ten-tendencies-of-crossfit-athlete.html
The TEN TENdencies of a CF Athlete:
http://mariocrossfit.blogspot.com/2010/02/ten-tendencies-of-crossfit-athlete.html
The TEN TENdencies of a CF Athlete:
http://mariocrossfit.blogspot.com/2010/02/ten-tendencies-of-crossfit-athlete.html
The TEN TENdencies of a CF Athlete:
http://mariocrossfit.blogspot.com/2010/02/ten-tendencies-of-crossfit-athlete.html
The TEN TENdencies of a CF Athlete:
http://mariocrossfit.blogspot.com/2010/02/ten-tendencies-of-crossfit-athlete.html
The TEN TENdencies of a CF Athlete:
http://mariocrossfit.blogspot.com/2010/02/ten-tendencies-of-crossfit-athlete.html
With all the talk about who is M.I.A. at the Shed, I looked back at this slideshow and realized that there are MANY ShedHeads that we have not seen in a LONG time!
Who will be the one to bring some of them back?
Also, for rest day fun, there is a random roll of tp in one of these pics. Can you spot it? (if you are an early morning blog viewer, don’t point it out until later in the day, so those that rise after the crack of dawn have a chance to spot it).
http://www.flickr.com/photos/45656132@N03/sets/72157623117458176/show/
Mudder is getting close!
With all the talk about who is M.I.A. at the Shed, I looked back at this slideshow and realized that there are MANY ShedHeads that we have not seen in a LONG time!
Who will be the one to bring some of them back?
Also, for rest day fun, there is a random roll of tp in one of these pics. Can you spot it? (if you are an early morning blog viewer, don’t point it out until later in the day, so those that rise after the crack of dawn have a chance to spot it).
http://www.flickr.com/photos/45656132@N03/sets/72157623117458176/show/
Mudder is getting close!
With all the talk about who is M.I.A. at the Shed, I looked back at this slideshow and realized that there are MANY ShedHeads that we have not seen in a LONG time!
Who will be the one to bring some of them back?
Also, for rest day fun, there is a random roll of tp in one of these pics. Can you spot it? (if you are an early morning blog viewer, don’t point it out until later in the day, so those that rise after the crack of dawn have a chance to spot it).
http://www.flickr.com/photos/45656132@N03/sets/72157623117458176/show/
Mudder is getting close!
With all the talk about who is M.I.A. at the Shed, I looked back at this slideshow and realized that there are MANY ShedHeads that we have not seen in a LONG time!
Who will be the one to bring some of them back?
Also, for rest day fun, there is a random roll of tp in one of these pics. Can you spot it? (if you are an early morning blog viewer, don’t point it out until later in the day, so those that rise after the crack of dawn have a chance to spot it).
http://www.flickr.com/photos/45656132@N03/sets/72157623117458176/show/
Mudder is getting close!
With all the talk about who is M.I.A. at the Shed, I looked back at this slideshow and realized that there are MANY ShedHeads that we have not seen in a LONG time!
Who will be the one to bring some of them back?
Also, for rest day fun, there is a random roll of tp in one of these pics. Can you spot it? (if you are an early morning blog viewer, don’t point it out until later in the day, so those that rise after the crack of dawn have a chance to spot it).
http://www.flickr.com/photos/45656132@N03/sets/72157623117458176/show/
Mudder is getting close!
With all the talk about who is M.I.A. at the Shed, I looked back at this slideshow and realized that there are MANY ShedHeads that we have not seen in a LONG time!
Who will be the one to bring some of them back?
Also, for rest day fun, there is a random roll of tp in one of these pics. Can you spot it? (if you are an early morning blog viewer, don’t point it out until later in the day, so those that rise after the crack of dawn have a chance to spot it).
http://www.flickr.com/photos/45656132@N03/sets/72157623117458176/show/
Mudder is getting close!
With all the talk about who is M.I.A. at the Shed, I looked back at this slideshow and realized that there are MANY ShedHeads that we have not seen in a LONG time!
Who will be the one to bring some of them back?
Also, for rest day fun, there is a random roll of tp in one of these pics. Can you spot it? (if you are an early morning blog viewer, don’t point it out until later in the day, so those that rise after the crack of dawn have a chance to spot it).
http://www.flickr.com/photos/45656132@N03/sets/72157623117458176/show/
Mudder is getting close!
i think i seen the tp, not sure. Did you add pictures to slide show?
i think i seen the tp, not sure. Did you add pictures to slide show?
i think i seen the tp, not sure. Did you add pictures to slide show?
i think i seen the tp, not sure. Did you add pictures to slide show?
i think i seen the tp, not sure. Did you add pictures to slide show?
i think i seen the tp, not sure. Did you add pictures to slide show?
i think i seen the tp, not sure. Did you add pictures to slide show?
i accidentally figured out i like butter in my oatmeal, i feel like an outlaw every morning when i add a spoonful in my oatmeal. (i know what your thinking and i agree, but you have to believe me, i used to be cool. Kids do this to you. I’m know a lame dad who gets excited about adding butter to my oatmeal.)
i accidentally figured out i like butter in my oatmeal, i feel like an outlaw every morning when i add a spoonful in my oatmeal. (i know what your thinking and i agree, but you have to believe me, i used to be cool. Kids do this to you. I’m know a lame dad who gets excited about adding butter to my oatmeal.)
i accidentally figured out i like butter in my oatmeal, i feel like an outlaw every morning when i add a spoonful in my oatmeal. (i know what your thinking and i agree, but you have to believe me, i used to be cool. Kids do this to you. I’m know a lame dad who gets excited about adding butter to my oatmeal.)
i accidentally figured out i like butter in my oatmeal, i feel like an outlaw every morning when i add a spoonful in my oatmeal. (i know what your thinking and i agree, but you have to believe me, i used to be cool. Kids do this to you. I’m know a lame dad who gets excited about adding butter to my oatmeal.)
i accidentally figured out i like butter in my oatmeal, i feel like an outlaw every morning when i add a spoonful in my oatmeal. (i know what your thinking and i agree, but you have to believe me, i used to be cool. Kids do this to you. I’m know a lame dad who gets excited about adding butter to my oatmeal.)
i accidentally figured out i like butter in my oatmeal, i feel like an outlaw every morning when i add a spoonful in my oatmeal. (i know what your thinking and i agree, but you have to believe me, i used to be cool. Kids do this to you. I’m know a lame dad who gets excited about adding butter to my oatmeal.)
i accidentally figured out i like butter in my oatmeal, i feel like an outlaw every morning when i add a spoonful in my oatmeal. (i know what your thinking and i agree, but you have to believe me, i used to be cool. Kids do this to you. I’m know a lame dad who gets excited about adding butter to my oatmeal.)
you were cool Dp, that i can tell, but im pretty sure it was back before we met…
you were cool Dp, that i can tell, but im pretty sure it was back before we met…
you were cool Dp, that i can tell, but im pretty sure it was back before we met…
you were cool Dp, that i can tell, but im pretty sure it was back before we met…
you were cool Dp, that i can tell, but im pretty sure it was back before we met…
you were cool Dp, that i can tell, but im pretty sure it was back before we met…
you were cool Dp, that i can tell, but im pretty sure it was back before we met…
Lol, SvW
For th record I think you will be at mudder. I just wanted to redo gi-jane workout. I think I can do better than my last time.
Lol, SvW
For th record I think you will be at mudder. I just wanted to redo gi-jane workout. I think I can do better than my last time.
Lol, SvW
For th record I think you will be at mudder. I just wanted to redo gi-jane workout. I think I can do better than my last time.
Lol, SvW
For th record I think you will be at mudder. I just wanted to redo gi-jane workout. I think I can do better than my last time.
Lol, SvW
For th record I think you will be at mudder. I just wanted to redo gi-jane workout. I think I can do better than my last time.
Lol, SvW
For th record I think you will be at mudder. I just wanted to redo gi-jane workout. I think I can do better than my last time.
Lol, SvW
For th record I think you will be at mudder. I just wanted to redo gi-jane workout. I think I can do better than my last time.
McCoy – I am in for the Texas beef. Let’s talk at the shed
McCoy – I am in for the Texas beef. Let’s talk at the shed
McCoy – I am in for the Texas beef. Let’s talk at the shed
McCoy – I am in for the Texas beef. Let’s talk at the shed
McCoy – I am in for the Texas beef. Let’s talk at the shed
McCoy – I am in for the Texas beef. Let’s talk at the shed
McCoy – I am in for the Texas beef. Let’s talk at the shed
I woke up this morning and thought I had a miracle, the stigmata. Then I remembered it was from the shedkicker.
I woke up this morning and thought I had a miracle, the stigmata. Then I remembered it was from the shedkicker.
I woke up this morning and thought I had a miracle, the stigmata. Then I remembered it was from the shedkicker.
I woke up this morning and thought I had a miracle, the stigmata. Then I remembered it was from the shedkicker.
I woke up this morning and thought I had a miracle, the stigmata. Then I remembered it was from the shedkicker.
I woke up this morning and thought I had a miracle, the stigmata. Then I remembered it was from the shedkicker.
I woke up this morning and thought I had a miracle, the stigmata. Then I remembered it was from the shedkicker.
Looks like Matt made it in for The Stache WOD.
Hint: the tp is in a pull-up pic.
Looks like Matt made it in for The Stache WOD.
Hint: the tp is in a pull-up pic.
Looks like Matt made it in for The Stache WOD.
Hint: the tp is in a pull-up pic.
Looks like Matt made it in for The Stache WOD.
Hint: the tp is in a pull-up pic.
Looks like Matt made it in for The Stache WOD.
Hint: the tp is in a pull-up pic.
Looks like Matt made it in for The Stache WOD.
Hint: the tp is in a pull-up pic.
Looks like Matt made it in for The Stache WOD.
Hint: the tp is in a pull-up pic.
Open Gym attendance:
The Stache
Alex
Lou
Kat
DP
CKL
Lori
CK
Charlie
Brendan
Stats posted on the board and/or in the comments of the appropriate WOD.
Open Gym attendance:
The Stache
Alex
Lou
Kat
DP
CKL
Lori
CK
Charlie
Brendan
Stats posted on the board and/or in the comments of the appropriate WOD.
Open Gym attendance:
The Stache
Alex
Lou
Kat
DP
CKL
Lori
CK
Charlie
Brendan
Stats posted on the board and/or in the comments of the appropriate WOD.
Open Gym attendance:
The Stache
Alex
Lou
Kat
DP
CKL
Lori
CK
Charlie
Brendan
Stats posted on the board and/or in the comments of the appropriate WOD.
Open Gym attendance:
The Stache
Alex
Lou
Kat
DP
CKL
Lori
CK
Charlie
Brendan
Stats posted on the board and/or in the comments of the appropriate WOD.
Open Gym attendance:
The Stache
Alex
Lou
Kat
DP
CKL
Lori
CK
Charlie
Brendan
Stats posted on the board and/or in the comments of the appropriate WOD.
Open Gym attendance:
The Stache
Alex
Lou
Kat
DP
CKL
Lori
CK
Charlie
Brendan
Stats posted on the board and/or in the comments of the appropriate WOD.
African Regional Workouts
Individual Competition
EVENT 1: INOV-8 DASH
2km trail-type run
Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint
EVENT 2: REBEL STRENGTH
1-Repetition Maximum Overhead Squat
Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat
EVENT 3: CONCEPT2 TRIPLET
5 Rounds for Time of:
250m row
5 squat cleans (75kg/45kg)
5 handstand push ups
EVENT 4: THE CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order
* 50 pull ups
* 50 wall balls (20lbs/15lbs, 10ft/8ft target)
* 50 kettlebell swings (24kg/16kg)
* 50 shoulder to overhead anyhow (40kg/30kg)
* 50 double unders
* 100m tyre flip
* 50 tyre jumps (both feet in and out as done with a box jump)
* 100m walking lunge with load overhead (20kg/15kg)
_______________________________________
Affiliate Competition
EVENT 1: MEDICINE BALL RELAY
4.0km trail-type run relay with a 20lbs medicine ball
* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn’t carrying the ball, the clock only stops when that athlete grabs the ball.
EVENT 2: COUPLET
250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform
EVENT 3: TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (24kg/16kg)
3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (125kg/85kg)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.
African Regional Workouts
Individual Competition
EVENT 1: INOV-8 DASH
2km trail-type run
Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint
EVENT 2: REBEL STRENGTH
1-Repetition Maximum Overhead Squat
Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat
EVENT 3: CONCEPT2 TRIPLET
5 Rounds for Time of:
250m row
5 squat cleans (75kg/45kg)
5 handstand push ups
EVENT 4: THE CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order
* 50 pull ups
* 50 wall balls (20lbs/15lbs, 10ft/8ft target)
* 50 kettlebell swings (24kg/16kg)
* 50 shoulder to overhead anyhow (40kg/30kg)
* 50 double unders
* 100m tyre flip
* 50 tyre jumps (both feet in and out as done with a box jump)
* 100m walking lunge with load overhead (20kg/15kg)
_______________________________________
Affiliate Competition
EVENT 1: MEDICINE BALL RELAY
4.0km trail-type run relay with a 20lbs medicine ball
* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn’t carrying the ball, the clock only stops when that athlete grabs the ball.
EVENT 2: COUPLET
250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform
EVENT 3: TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (24kg/16kg)
3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (125kg/85kg)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.
African Regional Workouts
Individual Competition
EVENT 1: INOV-8 DASH
2km trail-type run
Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint
EVENT 2: REBEL STRENGTH
1-Repetition Maximum Overhead Squat
Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat
EVENT 3: CONCEPT2 TRIPLET
5 Rounds for Time of:
250m row
5 squat cleans (75kg/45kg)
5 handstand push ups
EVENT 4: THE CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order
* 50 pull ups
* 50 wall balls (20lbs/15lbs, 10ft/8ft target)
* 50 kettlebell swings (24kg/16kg)
* 50 shoulder to overhead anyhow (40kg/30kg)
* 50 double unders
* 100m tyre flip
* 50 tyre jumps (both feet in and out as done with a box jump)
* 100m walking lunge with load overhead (20kg/15kg)
_______________________________________
Affiliate Competition
EVENT 1: MEDICINE BALL RELAY
4.0km trail-type run relay with a 20lbs medicine ball
* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn’t carrying the ball, the clock only stops when that athlete grabs the ball.
EVENT 2: COUPLET
250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform
EVENT 3: TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (24kg/16kg)
3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (125kg/85kg)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.
African Regional Workouts
Individual Competition
EVENT 1: INOV-8 DASH
2km trail-type run
Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint
EVENT 2: REBEL STRENGTH
1-Repetition Maximum Overhead Squat
Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat
EVENT 3: CONCEPT2 TRIPLET
5 Rounds for Time of:
250m row
5 squat cleans (75kg/45kg)
5 handstand push ups
EVENT 4: THE CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order
* 50 pull ups
* 50 wall balls (20lbs/15lbs, 10ft/8ft target)
* 50 kettlebell swings (24kg/16kg)
* 50 shoulder to overhead anyhow (40kg/30kg)
* 50 double unders
* 100m tyre flip
* 50 tyre jumps (both feet in and out as done with a box jump)
* 100m walking lunge with load overhead (20kg/15kg)
_______________________________________
Affiliate Competition
EVENT 1: MEDICINE BALL RELAY
4.0km trail-type run relay with a 20lbs medicine ball
* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn’t carrying the ball, the clock only stops when that athlete grabs the ball.
EVENT 2: COUPLET
250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform
EVENT 3: TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (24kg/16kg)
3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (125kg/85kg)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.
African Regional Workouts
Individual Competition
EVENT 1: INOV-8 DASH
2km trail-type run
Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint
EVENT 2: REBEL STRENGTH
1-Repetition Maximum Overhead Squat
Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat
EVENT 3: CONCEPT2 TRIPLET
5 Rounds for Time of:
250m row
5 squat cleans (75kg/45kg)
5 handstand push ups
EVENT 4: THE CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order
* 50 pull ups
* 50 wall balls (20lbs/15lbs, 10ft/8ft target)
* 50 kettlebell swings (24kg/16kg)
* 50 shoulder to overhead anyhow (40kg/30kg)
* 50 double unders
* 100m tyre flip
* 50 tyre jumps (both feet in and out as done with a box jump)
* 100m walking lunge with load overhead (20kg/15kg)
_______________________________________
Affiliate Competition
EVENT 1: MEDICINE BALL RELAY
4.0km trail-type run relay with a 20lbs medicine ball
* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn’t carrying the ball, the clock only stops when that athlete grabs the ball.
EVENT 2: COUPLET
250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform
EVENT 3: TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (24kg/16kg)
3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (125kg/85kg)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.
African Regional Workouts
Individual Competition
EVENT 1: INOV-8 DASH
2km trail-type run
Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint
EVENT 2: REBEL STRENGTH
1-Repetition Maximum Overhead Squat
Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat
EVENT 3: CONCEPT2 TRIPLET
5 Rounds for Time of:
250m row
5 squat cleans (75kg/45kg)
5 handstand push ups
EVENT 4: THE CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order
* 50 pull ups
* 50 wall balls (20lbs/15lbs, 10ft/8ft target)
* 50 kettlebell swings (24kg/16kg)
* 50 shoulder to overhead anyhow (40kg/30kg)
* 50 double unders
* 100m tyre flip
* 50 tyre jumps (both feet in and out as done with a box jump)
* 100m walking lunge with load overhead (20kg/15kg)
_______________________________________
Affiliate Competition
EVENT 1: MEDICINE BALL RELAY
4.0km trail-type run relay with a 20lbs medicine ball
* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn’t carrying the ball, the clock only stops when that athlete grabs the ball.
EVENT 2: COUPLET
250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform
EVENT 3: TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (24kg/16kg)
3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (125kg/85kg)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.
African Regional Workouts
Individual Competition
EVENT 1: INOV-8 DASH
2km trail-type run
Sprint the first 800m
Move a tyre (30kg / 15kg) anyhow for the second 800m
Drop the tyre and end with a 400m sprint
EVENT 2: REBEL STRENGTH
1-Repetition Maximum Overhead Squat
Athletes have 7 minutes within which to determine their 1-repetition maximum (1RM) overhead squat
EVENT 3: CONCEPT2 TRIPLET
5 Rounds for Time of:
250m row
5 squat cleans (75kg/45kg)
5 handstand push ups
EVENT 4: THE CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order
* 50 pull ups
* 50 wall balls (20lbs/15lbs, 10ft/8ft target)
* 50 kettlebell swings (24kg/16kg)
* 50 shoulder to overhead anyhow (40kg/30kg)
* 50 double unders
* 100m tyre flip
* 50 tyre jumps (both feet in and out as done with a box jump)
* 100m walking lunge with load overhead (20kg/15kg)
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Affiliate Competition
EVENT 1: MEDICINE BALL RELAY
4.0km trail-type run relay with a 20lbs medicine ball
* The first athlete will run one lap (approximately 800m) carrying the medicine ball
* At the completion of the lap, there will be a well marked transition area in which to pass the ball to the second athlete, who runs one lap
* This repeats until all four athletes have run one lap with the ball
* The team then runs one final lap together with the ball
* The clock is stopped when the last athlete crosses the finish line holding the ball. If the last athlete to cross the line isn’t carrying the ball, the clock only stops when that athlete grabs the ball.
EVENT 2: COUPLET
250 Pull-ups / 250 Wall Balls
* Only one athlete allowed per station at any time
* There is no minimum number of repetitions for each team member to perform
EVENT 3: TEAM CHIPPER
Complete the prescribed repetitions of each exercise before moving on to the next exercise in the prescribed order:
1. 50 burpees
2. 40 kettlebell swings (24kg/16kg)
3. 30 kettlebell sumo deadlift high pulls (SDHP) (32kg/24kg)
4. 20 slam balls (20lbs/15lbs)
5. 10 deadlift (125kg/85kg)
6. 100m bear crawl
* All team members are to begin with burpees at the same time, but each member must have completed 50 burpees before the team can move on
* The middle four drills (2 to 5) are then performed with each team member at a different station. They rotate in the order listed and only move on once all four athletes have completed each of the drills.
* Each team member then bear crawls 100m
* The clock stops when the last athlete crosses the finish line
* There is a 20min cap on this workout.