The Valentine's Day Massacre 2020

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                6:30am 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



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