Old Colony CrossFit is pleased to announce the 4th Annual WOD-O-WEEN Throwdown!
The event is an individual competition with Rx, Scaled and Masters (40+) divisions for men and women.
The cost is $60 and includes a t-shirt and meal! Prizes for top finishers in each division.
Event registration is LIVE! We are limiting the event to 150 total participants so sign up TODAY!
No charge for spectators!
Facebook Event Link: 4th Annual WOD-O-WEEN
Registration Link: Register NOW!
Announcing the first WOD!
“Jack-O-Lantern”
13 Minute time Cap
Rx:
7 Rounds for Time:
7 Deadlifts 225/155
7 TTB
7 Box Jump Overs 24″/20″
Scaled:
7 Rounds for Time:
7 Deadlifts 185/125
7 AB-Mat Sit-ups with Medball 20/14
7 Box Jump Overs 20″ (step-up and overs acceptable)
Masters:
7 Rounds for Time:
7 Deadlifts 185/125
7 AB-Mat Sit-ups with Medball 20/14
7 Box Jump Overs 20″
Here are the event standards:
Rx:
Men/Women
Deadlift 225/155
TTB
Box Jump Overs 24/20
Hang Clean 135/95
Jerk 135/95
Wall Ball 20/14
Scaled:
Men/Women
Deadlift 185/125
Ab Mat Sit-ups with Medball 20/14
Box Jump Overs 20/20 (step-up and overs allowed)
Hang Clean 105/70
Jerk 105/70
Wall Ball 16/10 (9′ target for both)
Masters:
Men/Women
Deadlift 185/125
Ab Mat Sit-ups with Medball 20/14
Box Jump Overs 20/20
Hang Clean 105/70
Jerk 105/70
Wall Ball 16/10 (10’/9′ target)