Hell no it’s not.
Spend just under nine minutes and learn a little about it.
WHERE: The Armory
WHEN: 0600, 1130 and BUT NO 1700 SESSION…enjoy the long weekend!
DWOD
5 rounds for time:
8 Handstand Push Ups
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards
SWOD
Apprentice/Craftsman:
Press 5 reps @75% of 1RM
Press 3 reps @85% of 1RM Press 1 reps or fail @95% of 1RM
Expert & Elite: Power Snatch 1 RM GHD Sit Ups 3×15
EWOD
Swim, Bike, Run, or C2:
4min on, 2min off, 5min on, 2min off, 6min on, 2min off, 5min on, 2min off, 4min on…Done!
Cover as much distance as possible on each interval.
CrossFit Diesel is proud to announce its inaugural 5 Ton 5 K competition! A challenging combination of Strength, Endurance and Fitness!
Participants will engage in a workout that entails a total of 5 Kilomiters of distance running and 5 tons of lifting & (or) throwing exercises (It is expected that all participants be familiar with Lifting and Throwing exercises inherent in CrossFit programing).
We’re going to keep our lips sealed, for now, about this years specific Workout – The surprise will be half the fun!
We will be holding several “Heats” throughout the day starting at 9:00 am, and running every hour. When a particular Heat has “Sold Out” then there are no more slots available for that time.
Registration is $39
(1 Limited edition 5 Ton 5 K Athletic Tee will be included with your registration)
Click Here to Register & Sign-Up for a time slot
9:00 AM (Available)
10:00 AM (Available)
11:00 AM (Available)
12:00 Noon (Available)
1:00 PM (Available)
Availability accurate as of 1:00 pm 7/19/2010
Arrive early (about an hour) to fill out your waiver, warm-up, and receive logistical instructions for the event – And don’t forget to bring water! Medals will be awarded for the top 3 male and female athletes after all of the Heats have finished. All participants will receive a tee shirt designed specifically for this event!
SPECTATORS ARE WELCOME!
Come on and cheer on your favorite athlete – No spectator fee required.
VOLUNTEERS NEEDED!
If you are interested in volunteering as a Judge or general Event Assistant, please email us at:
evanwayne@gmail.com or mandi.davidson@gmail.com
WHERE: The Armory
WHEN: 0600, 1130 and 1700
DWOD
21-15-9 reps for time of:
Front Squat (M=135lb/W=95lb)
Ring push-ups
SWOD
Apprentice/Craftsman:
Squat 5 reps @75% of 1RM
Squat 3 reps @85% of 1RM
Squat 1 rep+ @95% of 1RM
* Rest 20 min before starting the DWOD!
Expert: Weighted Pull Ups 3, 3, 3, 3, 3
Elite: Press 5×5 (set new PR)
Weighted Pull Ups 3, 3, 3, 3, 3
EWOD
WHERE: The Armory
WHEN: 0600, 1130 and 1700
DWOD
- Run (3) three 300 yard shuttles.
- Rest 5 minutes between shuttles.
- 300 yard shuttle runs are completed with (6) six 50 yard sprints.
The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.
SWOD
REST
EWOD
TBA
I know, really I know. This will come as a shock, but brace yourself:
Getting strong is good for you.
Yeah I said it. Okay seriously, don’t just take my word for it. Read about it in this article.
WHERE: The Armory
WHEN: 0600, 1130 and 1700
DWOD
“The Beast”
As many rounds as possible in 20 minutes of:
6 SDLHP
6 Burpees
6 Power Snatch
M=65 lbs/W=45 lbs for the SDLHP and power snatch.
SWOD
Apprentice/Craftsman:
Bench 5 reps @75% of 1RM
Bench 3 reps @85% of 1RM
Bench 1 rep+ @95% of 1RM
All Levels: BB Bent Over Row 5@70%, 2×5@75%, 2×5@80%
EWOD
REST
Sounds heavy too…anyway check out Park’s deadlift PR. Really good form throughout, just a slight hip raise on the pull. Note the he doesn’t dump it at the top.
WHERE: The Armory
WHEN: 0600, 1130 and 1700
DWOD
HERO WOD
“Mr. Joshua”
5 rounds of:
Run 400 meters
30 Glute‐ham sit‐ups
15 Deadlifts (250#)
SWOD
Apprentice/Craftsman: Rest
Expert: Rest
Elite:
PM WOD:
Snatch 2@50%, 2@60%, 1@70%, 1@ 80%, 1@85%, 1@90%, 3×1@95%
Squat 5RM
EWOD
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m
WHERE: The Armory
WHEN: 0600(?), 1130 and 1700
WHAT:
DWOD
For Time:
1000m Row
50 Barbell Jumps Squats
30 each arm Renegade Row (M=35/F=20)
SWOD
Apprentice/Craftsman:
Press 3 reps @70% of 1RM
Press 3 reps @80% of 1RM
Press 3 reps+ @90% of 1RM
Expert: Clean 5×3
Elite: Clean Deadlift+High Hang Muscle
Clean+Front Squat+Push Press
3×10ea AHAP
3 Position Clean (Floor, Knee, & High Hang) 3ea@50% 3ea@55% 3×3@60%
EWOD:
3×3 min intervals w/3min recovery between intervals.
Objective is to hold the Highest AVE. pace for Run and Swim….Bike and C2, Highest AVE. Watts
