CrossFit Generation: Fall Brawl 2011!!!

The CFG Fall Brawl is this Saturday! The first heat of the first event will start at 2:00 sharp. Plan to arrive around 1:30 to meet up with your captain, get warmed up, and practice any skills. It won’t be as hot as Summer Slam but be sure to bring plenty of water and snacks to keep you fueled throughout the event. Each athlete will compete in FOUR events! Event #1 is below…but first the teams!!!!

Hatboro-Horsham VS. The World

Team Hatboro Horsham

Captain: Barry

The Warriors: Andrew E., Sully, Jim, Bob, Sean K, Patrick, Anthony, Jason L, Edmund, Bryan, Sean M, Danielle, Barb, Michelle B, Sonia, Sara, Angela, Lori, JSP, Lauren, Amy

Team World

Captain: Jocelyn

The Warriors: Kari, Jeannee, Izzy, Sam, Deb, Kate, Laura, Wendy, Christian, John B, Sharkey, Joe G, Joey A, Connor, Jason M, Zack, Mike W, Tom S, Tony, Mark, Gerry

WOD #1- “Prepare for Battle”

“Unless I miss my guess, we're in for one wild night.” -King Leonidas

Teams of 5/6 complete the following (individually) in order, one behind the other:

200 m Farmer Carry (2 x KB or DB)

20 Thrusters (Barbell)

20 Toes to Bar/Plate Sit-ups

20 Hand Release Pushups

20 OH Barbell Lunges

Notes:

This is a tiered WOD. Each team will select 5 athletes per tier and the heats will go one tier at a time. Tiered weights are as follows:

Tier IV- FC (55/45), Th (115/75), TTB, HRPU (45/25), OHL (75/53)

Tier III- FC (45/35), Th (95/65), PSU (45/25), HRPU (35/25), OHL (65/45)

Tier II- FC (40/30), Th (85/55), PSU (35/20), HRPU(25/10), OHL (55/40)

Tier I- FC (35/25), Th (75/45), PSU (25/10, HRPU, OHL (45/35)

2. This is a chipper workout. All five athletes perform the entire workout. Athletes begin behind the line. At Go, the first athlete enters and completes the FC. When that athlete has completed the FC, they move on to the Th, and the second athlete may begin the FC. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for all members to go through the workout.

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DAILY TRAINING

Agility

Discs

Strength

Snatch

3,3,3,1,1,1

Metcon

4 x 30 seconds on/30 seconds off of:

1) Hang Power Snatch (95)(65)

2) Box Jumps (24)(18)

Score is total reps