Saturday December 7th – Diamond Hill CrossFit
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Saturday December 7th

6
Dec

Saturday December 7th

2018 Winter Throwdown

7th Annual DHCF Winter Throwdown

Team 1

Team 2

Team 3

Team 4

Team 5

Team 6

Jess J

Jake

Brendan

Garrett

Paul

Billy

Derek

Jessica B

Diane

Cha Cha

Kelly

Rick

Brit

Rene

Masha

Janice

Muneer

Jess B

Mark

Nora

Arun

Srikar

Kristen

Vicky

Team 7

Team 8

Team 9

Team 10

Team 11

 

Lauren

Julie

Steve B

Mike C

Bilal

 

Martino

Ed

Hildee

Steve M

Mansoor

 

Chris E

Tony

Jonathan

Jill

Mary J

 

Sameer

Ashley

Stacy

Ameera

Ramona

 

 

WOD #1 Thundersnow” 4 Rounds of (2:30 work/ :30 transition) P1 – Cal Row, P2 – 20” Box Step Overs, P3 – Max S2O, P4 – Rest. (A – 20 Cal Row, 20” Box Step Overs, Strict Press(65/45), B – 18 Cal Row, 20” Box Step Overs, Strict Press (65/45), C – 16 Cal Row, 20” Box Step Overs, S20 (65/45), D – 14 Cal Row, 20” Box Step Overs, S2O (65/45)). Rotate Row/Box/S2O/Rest (Heat 1 – 9:00am, Heat 2 – 9:15am, Heat 3 – 9:30am, Heat 4 – 9:45am)

WOD #2 Flash Freeze” AMRAP 8 of 1,2,3,4,5,6 ……… of Bar MU, WBS (14#), RKBS (35#), K2W. P1 – Bar Mu, P2 – WBS, P3 – RKBS, P4 – K2W. Each person completes 1 rep of chosen exercise in order then 2 and so on. (Heat 1 – 10:10, Heat 2 – 10:22, Heat 3 – 10:34, Heat 4 – 10:46)

WOD #3 Polar Vortex” AMRAP 12 of P1 – 1 min Cal Bike, P2,P3,P4 cycle through 10 Alt DB Snatch(50/35, 45/30, 40/25, 35/20), 10 Situps, 10 Ball Slams. Every min rotate Bike to Snatch to Situp to Slam. Score is total reps plus total Cals. (Heat 1 – 11:00, Heat 2 – 11:15, Heat 3 – 11:30, Heat 4 – 11:45)

WOD #4 Bombogenesis” For Time – Each Team member completes 15 Burpee Over Bar Cleans. (55/35, 75/45, 95/65, 115/85) (Heat 1 – 12:00, Heat 2 – 12:12, Heat 3 – 12:24, Heat 4 – 12:36)

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