Valentine's Day Massacre 2019

Welcome to the 5th Annual Valentines Day Massacre!

Where: CrossFit Absecon- 24 New Jersey Avenue, Absecon, NJ, 08201 Directions
When: Saturday February 16th  and Sunday February 17th

Cost: $80/ per team

Prizes: TBD


**Overall Deadline to register: Wednesday February 13th**

In the Spirit of Valentines Day, competitors will get into teams of 2 with 1 male and 1 female in each team. We feel that the worst part about a competition is waiting hours in between WODS. To eliminate this inconvenience and the wasted hours of waiting around, we are going to do a Gauntlet style competition again! You will be in and out with in two hours. There will be no more than 12 Minutes of wait time before your next WOD so you don't have to deal with cooling down, tightening up, and sitting around all day. The winner and rankings of each day will be announced on our Facebook page and event page.

Each team will also receive 1 coaches pass at the door(free), THIS IS THE ONLY SPECTATOR YOU ARE PERMITTED TO BRING. Parking across the street at the train station.

There will be 2 sessions for Rx teams on SATURDAY,  and 2 sessions for scaled teams on SUNDAY.

There will be MAX 9 teams per session.

Every team starts off at the 3RM Front Squat. Then teams will start off at different WODS and rotate. (WODS 2-4)


Full Days Schedule ( Saturday and Sunday)

RX Saturday, February 16th Scaled Sunday, February 17th
Session 1
7-7:40= Check in and Warm Up
7:40-8 WOD 1
8-8:20 WOD 2
8:20-8:40 WOD 3
8:40-9 WOD 4

Session 2
9:30-10:10- Check in and Warm Up
10:10-10:30- WOD 1
10:30-10:50 WOD 2
10:50-11:10 WOD 3
11:10- 11:30 WOD 4

Session 1
7-7:40= Check in and Warm Up
7:40-8 WOD 1
8-8:20 WOD 2
8:20-8:40 WOD 3
8:40-9 WOD 4

Session 2
9:30-10:10- Check in and Warm Up
10:10-10:30- WOD 1
10:30-10:50 WOD 2
10:50-11:10 WOD 3
11:10- 11:30 WOD 4

RX WODS
 WOD 1  WOD 2  WOD 3  WOD 4
 Each partner has 7 Minutes to establish a 3RM Front Squat for both partners 9 Min AMRAP

30 cal row

30 Back

Squats (155/105)

30 Pull Ups

 
7 Min Up by 3

Toes To Bar

Burpees

* Partner 1 does 3 t2b then partner 2 does 3 t2b then partner 1 does 3 burpees then partner 2 does 3 burpees

 
Synchro 21-15-9

Ground to Overhead (135/95)

Box Jumps(24/20)

*10 Min cap*

 

SCALED WODS
 WOD 1  WOD 2  WOD 3  WOD 4
 Each partner has 7 minutes to Establish a

3RM Front Squat

9 Min AMRAP

30 cal row

30 Back Squats (115/85)

30 Green Band Pull Ups

*Partner can help get the bar on the other partner's back*

7 Min Up by 3

Ab Mat Sit Ups

Burpees

* Partner 1 does 3 abmat sit ups then partner 2 does 3 abmat sit ups then partner 1 does 3 burpees then partner 2 does 3 burpees

 

Synchro 21-15-9


Ground to Overhead (95/65)


Box Jumps(24/20)

Step ups are allowd

*10 Min cap*



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