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Welcome to the 6th annual Valentines Day Massacre!
Where: CrossFit Absecon- 24 New Jersey Avenue, Absecon, NJ, 08201
When: Saturday February 22nd and Sunday February 23rd
Cost: $100/ per team
Prizes: TBD
**Overall Deadline to register: Wednesday February 19th**
Join us in the fastest pace and action packed competition around! 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, but all the teams will do the WODs in the same order this year! You will be in and out with in a few 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 buisness Facebook page.
Each team will also receive 1 coaches pass at the door(free), THIS IS THE ONLY SPECTATOR YOU ARE PERMITTED TO BRING.
There will be 2 sessions for Rx teams on SATURDAY, and 2 sessions for scaled teams on SUNDAY.
Parking available across the street at the train station.
Contact Information:
Ryan Palmucci
609.277.7298
ryanpalmucci@gmail.com
Full Days Schedule ( Saturday and Sunday)
Saturday Saturday Sunday Sunday
Rx (Session 1) Rx (Session 2) Scaled (Session 3) Scaled (Session 4)
6:30am Check In 9:30am Check In 6:30am Check In 9:30am Check in
7am first WOD starts 10am first WOD starts 7am first WOD starts 10am first WOD starts
9am last WOD is finished 12pm last WOD is finished 9am last WOD finished 12pm last WOD finished
Saturday's Rx WODS
WOD 1
AMRAP 10 MIN
5 Pull Ups
10 Push Ups
15 Air Squats
1 Snatch
- Partner 1 does 1 whole round then Partner 2 does one whole round. You keep switching for 10 minutes
- Athletes get to pick the weight on the barbell for the snatch and can adjust it after each round.
- The score is the ACCUMILATED weight lifted in the snatch between the two partners
- The Snatch has to be from the floor every time but can be done anyway ( Power, squat, split) and must be done in one fluid motion. The bar can not stop or touch any part of your shoulders or head to get it up.
WOD 2
3 Rounds
20 Cal Row
15 Burpee Box Jumps (24/20)
12 Min Cap
-This is an "I go you go" format
*Partner 1 does 20 calories on the rower, then Partner 2 does 20 calories on the rower. Then Partner 1 does 15 Burpee Box Jumps then Partner 2 does Burpee Box Jumps
- Step ups are not allowd and there must be full hip extension at the top of the box for each box jump.
WOD 3
AMRAP 7 Min
Synchronized Ladder
Up by 3
Deadlifts
Shoulder to Overhead
Rx Weight= (135/85)
- Athletes will perform the reps at the same time. 1 Athlete cannot go more than 1 rep ahead of their teammate.
-If an athlete does pull ahead by 1 rep , they CAN drop the bar and wait for their teammate to catch up.
WOD 4
30-25-20-15-10-5
Toes to Bar
1 Arm KB Thrusters (53/35)
Ring Dips
*60 double unders after each round
15 Min Cap
-Athletes break the reps up anyway including the double unders
Sunday"s Scaled WODS
WOD 1
AMRAP 10 Min
5 Green Band Pull Ups
10 Push Ups
15 Air Squats
1 Snatch
- Partner 1 does 1 whole round then Partner 2 does one whole round. You keep switching for 10 minutes
- Athletes get to pick the weight on the barbell for the snatch and can adjust it after each round.
- The score is the ACCUMILATED weight lifted in the snatch between the two partners
- The Snatch has to be from the floor every time but can be done anyway ( Power, squat, split) and must be done in one fluid motion. The bar can not stop or touch any part of your shoulders or head to get it up.
WOD 2
3 Rounds
20 Cal Row
15 Burpee Box Jumps (24/20)
12 Min Cap
-This is an "I go you go" format
*Partner 1 does 20 calories on the rower, then Partner 2 does 20 calories on the rower. Then Partner 1 does 15 Burpee Box Jumps then Partner 2 does Burpee Box Jumps
- Step ups are not allowd and there must be full hip extension at the top of the box for each box jump.
-Step Ups are allowed in the SCALED division only!
WOD 3
AMRAP 7 Min
Synchronized Ladder
Up by 3
Deadlifts
Shoulder to Overhead
Rx Weight= (95/65)
- Athletes will perform the reps at the same time. 1 Athlete cannot go more than 1 rep ahead of their teammate.
-If an athlete does pull ahead by 1 rep , they CAN drop the bar and wait for their teammate to catch up.
WOD 4
30-25-20-15-10-5
Knees to Chest
1 Arm KB Thrusters (35/26)
Abmast sit ups with a med ball (20/14)
*60 single unders after each round
15 Min Cap
-Athletes break the reps up anyway including the single unders