3rd Alarm Throwdown II
Proceeds go to Jefferson Township Fire Company #2
Team Competition: 2 Female + 2 Male
Date: Saturday August 15th, 2015
Location: Lakeside Field in Jefferson Township, NJ (For GPS use 14 Swan Lane, Lake Hopatcong, NJ)
Cost: $249.49 per team
Open Division Only!!!… see team criteria for details
4 WODs guaranteed for all teams – competing for trophies and other prizes!
Vendors Welcome – All vendors contact Mike Ward – mwardjtfd2@yahoo.com, (973) 945-8063
For event/WOD info, please contact Coach Pat Neill, RedShed CrossFit – redshedcrossfit@gmail.com
Team Criteria: All WODS will be on turf field this year! WODs will be posted after June 13th, and all WODS are subject to change with plenty of notice!!
WOD 1
-1 female athlete must be able to push 100lb sled
-Both females must be able to pull 200lb sled walking backwards
-1 male athlete must be able to push 200lb sled
-Both male athletes must be able to pull 300lb sled walking backwards
WOD 2
-Female athletes must be able to hold 95lb barbell in hang position
-Male athletes must be able to hold 95lb barbell overhead
-All 4 athletes must be able to perform GHD sit-ups, AND all 4 athletes must be able to run with ~45lb sandbag
WOD 3
-Each female athlete must be able to push a 25lb bumper plate, AND perform walking lunges with said bumper plate overhead 20yd.
-Each male athlete will be required to power clean 135lb… 20 reps total as a pair (not each)
– Each male athlete must be able to push a 45lb bumper plate, AND perform walking lunges with said bumper plate overhead 20yd
-Each female athlete will be required to power clean 95lb… 20 reps total as a pair (not each)
WOD 4
-1 athlete must be able to perform double unders
-1 athlete must be able to perform kb swings @ 24kg
-1 athlete must be able to perform burpee box jump overs – 20” box
-1 athlete must be able to perform sdhp with 24kg kb
-Female athletes will be required to partner carry each other
-Male athletes will be required to partner carry each other
WOD 1 – Sled Push & Pull
5:00 Time Cap
Female Athlete 1 – push 100lb sled width of field (and then retrieve 10lb plate for the pull)
Female Athlete 2 – responsible for transporting two 45lb plates width of field, one at a time!
Female Athletes 1 & 2 – responsible for pulling 200lb sled back to starting position (see WOD rules)
Male Athlete 3 – push 200lb sled width of field (and then retrieve 10lb plate for the pull)
Male Athlete 4 – responsible for transporting two 45lb plates width of field, one at a time!
Male Athletes 3 & 4 – responsible for pulling 300lb sled back to starting position (see WOD rules)
Each completed distances with sled = 1 point
Bonus points = burpees until time expires… one athlete moving at a time team order 1-2-3-4
WOD 1 Rules:
-Female Athlete #2 & Male Athlete #4 can only carry one bumper plate at a time.
-Female Athlete #1 & Male Athlete #3 must pull the sled to mid-field before their partners can help complete the pull.
-Sled pull must be performed walking backwards… you CANNOT turn and tow the sled!
-If all 4 distances are completed prior to time cap, bonus points can be achieved by completing burpees as a team, 1 burpee at a time, 1 athlete at a time in team order… Athlete #1, then Athlete #2, then Athlete #3, then Athlete #4… and so on. (Athletes cannot start their burpees until their teammate before them reaches hip extension)
WOD 2 – Sandbaggers!
AMRAP 7:00
1 sandbag sprint down & back, width of field
10 ghd sit-ups
95lb barbell static hold – Women hold in the hang, Men hold overhead
WOD 2 Rules:
-Team order must be F-M-F-M, leader will be identified with a number or wristbands or pinnies.
-Round is not completed until leader makes it back to starting position.
-Athlete #1 = sandbag sprint, Athlete #2 = 10 ghd sit-ups, Athlete #3 = barbell hold, Athlete #4 = rest, stand on GHD (and that is the order of things until time expires!)
-GHD sit-ups will only be counted when barbell is elevated in static hold position.
-Barbell must remain in static hold until both the sandbag sprint AND 10 ghd sit-ups are completed.
-Once WOD begins, sandbag AND barbell cannot hit the ground… the athletes who drop the sandbag or barbell in transition are responsible for 5 burpees each before resuming activity. No GHD reps will be counted UNLESS barbell is in static hold position – AND – the sandbag runner is running… you cannot sandbag the run as time is expiring!!
-Score will be total completed rounds + any additional ghd sit-ups
WOD 3 – Legs and Lungs!
AMRAP 7:00
Women – 20yd plate push + 20yd OH walking lunges – 25#
Men – 20 power cleans – 135#
Men – 20yd plate push + 20 yrd OH walking lunges – 45#
Women – 20 power cleans – 95#
Score = total rounds + additional power cleans
WOD 3 Rules:
-All 4 athletes are working at the same time.
-There will only be one barbell. Men and women must complete respective workload together… each athlete must complete at least one successful rep.
-Female athletes are responsible for loading and unloading barbells with their 25# plates, AND men are responsible for loading and unloading barbell with their 45# plates.
-1 round is completed when the women finish their 20 power cleans, AND the men return from OH walking lunges
-Scoring – power cleans will only be counted when the plate push & OH walking lunges are in motion… that means you MUST CONTINUE the plate push & OH walking lunge as time is expiring!
WOD 4 – Team Relay!
For Time! (7:00 Time Cap)
Athlete 1 – 50yd sprint + 50 double unders + 50yd sprint
Athlete 2 – 50yd sprint + 40 sdhp w/24kg kb + 50yd sprint
Athlete 3 – 50yd sprint + 30 kb swings – 24kg + 50yd sprint
Athlete 4 – 50yd sprint + 20 burpee box jump overs – 20” + 50yd sprint
Female Partner Carry – 100yd (50yd, switch partners, 50yd)
Male Partner Carry – 100yd (50yd, switch partners, 50yd)
WOD 4 Rules:
-The team relay can be in any order… each teammate is responsible for only 1 of the 4 movements.
-Partner carries will be females carrying females, males carrying males… you can carry your partner any way you like, as long as no part of his/her body touches the ground.
-The partner carries are happening at the same time, but score is based on when last teammate crosses finish line.
-Teams that fail to complete workload under time cap will receive a score of 7:00 + 1 minute for every uncompleted rep (uncompleted partner carries = 1)
