[x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text][/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Mark your calendars! January 30th will be the Intergalactic Throwdown at CrossFit South! This will be an individual competition open to all CFS members as well as any athletes in the Athens area. There will be three divisions: scaled, intermediate, and Intergalactic! WODs will be released in January leading up to the event, but here’s some minimum standards you can expect to be tested (there will be other movements that are not listed!). There will be 3 scored events testing skill work, absolute strength, muscular endurance and conditioning.
Registration fees include T-shirt, prizes for top placing individuals, raffle prizes, as well as a portion of each fee will be donated to Athens Pets. [/x_text][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_accordion][x_accordion_item title=”WOD #1″ open=”false”]
3 Rounds
30 double unders
20 pull ups
10 burpees
then…
30 alternating pistols
20 deadlifts
10 clean & jerks
Intergalactic standards: pull ups must be chest-to-bar. Deadlifts are 315# for guys, 205# for gals. Clean & jerk is 185# for guys, 125# for gals.
Intermediate standards: pull ups are chin over the bar. Deadlifts are 245# for guys, 165# for gals. Clean & jerk is 155# for guys, 105# for gals. No pistols.
Scaled standards: Pull ups are jumping. Deadlifts are 185# for guys, 125# for gals. Clean & jerk is 115# for guys, 75# for gals. 3x Single unders (90) will be done in place of double unders. No pistols.
Make sure you bring your own jump rope!
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9 Minute Timer
4 minute row, meters
1 minute rest/transition
4 minutes thruster, 1RM
Intergalactic/Intermediate Standards: Athlete may set the rower to any damper setting. Barbell and weights cannot be touched during the rest/transition. Barbell must be taken from the ground to complete a 1RM thruster. Athlete has as many attempts as possible within the 4 minutes. Heaviest weight counts. Score is meters + pounds.
Scaled Standards: Athlete may set the rower to any damper setting. Barbell and weights cannot be touched during the rest/transition. Barbell can be taken from the rack to complete a 1RM thruster. Athlete has as many attempts as possible within the 4 minutes. Heaviest weight counts. Score is meters + pounds.
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AMRAP 7
Max reps handstand push ups
Max reps back squat
Handstand push up standards: this movement will be performed against the plywood wall. Each athlete’s station will be set up with a pair of 25# bumper plates against the wall with one abmat in between the plates. The athlete must have their entire hand on each bumper plate during the entirety of the movement. Intergalactic athletes must perform strict handstand push ups. Intermediate and scaled athletes can perform kipping handstand push ups.
Back squat standards: barbells must be taken from the ground. Intergalactic weights are 185/125#. Intermediate weights are 155/105#. Scaled weights are 115/75#.
Scoring: Athletes can chose to do handstand push ups or back squats at any time during the 7 minute workout. For every successful hspu, the athlete will get 2 points. For every successful back squat, the athlete will get 1 point.
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[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0px 0px 0px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]Here are the tentative heats for the competition. Any last minute changes will be minor. Doors open at 8:30am and the first workout begins at 9:15am. WOD #1 will take the longest to get through, but it’s smooth sailing from there! Finalized heats and lane assignments will be given out at registration.[/x_text][x_accordion][x_accordion_item title=”WOD 1 HEATS” open=”false”]
9:15AM
Paeton Wantuch
Devin Torii-Craig
Elizabeth Withrow
Emma Rowlett
Sarah Greenwall
Dixie Tocco
Samantha Thompson
Katie Kitchens
Roman Stadnisky
Brad Hill
TJ Grogan
9:35AM
Frankie Brown
Maggie Craig
Devon Fischer
Stevie Hretz
Samantha Murray
Kathryn Smith
Robert Maddox
Scott King
David Strumpf
Nathan Jenkins
Carson Wessinger
9:55AM
Luke Schwartz
Brian Clapp
Jack Green
James Young
Tim Becker
Raleigh Heth
Courtney Daczkowski
Kim Evans
Margaret Stephens
Zhilan Zeng
Emily Ann Gattiker
10:15AM
Jill Hicks
Tatum Lamb
Natalie Couch
Lauren Thompson
Jessica Gustin
Matthew Hicks
Brandt Rhineheart
Kendall Scott
Andrew Ling
Bobby Hines
Grejahn Polite
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10:45AM
Paeton Wantuch
Devin Torii-Craig
Elizabeth Withrow
Emma Rowlett
Sarah Greenwall
Dixie Tocco
Roman Stadnisky
Brad Hill
TJ Grogan
11:00AM
Samantha Thompson
Jill Hicks
Katie Kitchens
Frankie Brown
Maggie Craig
Robert Maddox
Scott King
David Strumpf
Nathan Jenkins
11:15AM
Devon Fischer
Stevie Hretz
Samantha Murray
Margaret Stephens
Zhilan Zeng
Carson Wessinger
Brian Clapp
Jack Green
James Young
11:30AM
Luke Schwartz
Tim Becker
Raleigh Heth
Matt Hicks
Kathryn Smith
Courtney Daczkowski
Kim Evans
Emily Ann Gattiker
Lauren Thompson
11:45AM
Jessica Gustin
Tatum Lamb
Natalie Couch
Brandt Rhineheart
Kendall Scott
Andrew Ling
Bobby Hines
Grejahn Polite
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12:05PM
Paeton Wantuch
Devin Torii-Craig
Elizabeth Withrow
Emma Rowlett
Sarah Greenwall
Dixie Tocco
Roman Stadnisky
Brad Hill
TJ Grogan
12:15PM
Samantha Thompson
Jill Hicks
Katie Kitchens
Frankie Brown
Maggie Craig
Robert Maddox
Scott King
David Strumpf
Nathan Jenkins
12:25PM
Devon Fischer
Stevie Hretz
Samantha Murray
Margaret Stephens
Zhilan Zeng
Carson Wessinger
Brian Clapp
Jack Green
James Young
12:35PMM
Luke Schwartz
Tim Becker
Raleigh Heth
Matt Hicks
Kathryn Smith
Courtney Daczkowski
Kim Evans
Emily Ann Gattiker
Lauren Thompson
12:45PM
Jessica Gustin
Tatum Lamb
Natalie Couch
Brandt Rhineheart
Kendall Scott
Andrew Ling
Bobby Hines
Grejahn Polite
[/x_accordion_item][x_accordion_item title=”POST-WOD” open=”false”]Prizes for top 3 guys and gals for each division. Non-paleo beverages. Lululemon trunk show.[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]
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