SATURDAY JULY 11 - WODS Start at 8am SHARP!

SATURDAY JULY 11 - WODS Start at 8am SHARP!

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South Florida's own Bearded Dragon Jeff Dempsey has worked his ass off to earn a spot in the 2015 CrossFit Games.  Now we as both friends and members of his box want to help one of the finest athletes we have ever known to bring his family out to experience the events together and support Jeff in person. 

Jeff opened CrossFit DOA in January of 2014 and has dedicated himself to bringing out the best in every athlete who has joined the box.  His competitive spirit, leadership, and genuine kindness have made a lasting impression on us all… Now we have the chance to help him out with an awesome competition!

Babes & Beards Competition - One guy, one gal, and a whole lot of sweating going on.  

FOUR killer WODs

THREE gallons of sweat guaranteed

TWO athletes per team

ONE hour total from start to finish, no waiting.

GO!

Cost is $100 per team.  A maximum of 12 teams per division so competition will be tight.  Awards and prizes for all podium finishers!

Divisions are as follows:

Beginner: You're in your first couple of months of CrossFit and want to try out a cool competition without waiting around all day for your turn to go!

Scaled: You know what you're doing but those Rx weights are a bit much.  No problem, we've got you covered.

Rx: You know who you are.  No sneaking into the Scaled division!

Masters and Diapers/Depends:  1 division of either 2 over-40 members or one over-40 and one under-18.  Bring your kid and kick some butt!

 

WODS (Yes, we are giving them to you now!)

WOD 1: 10 Minutes To Find Your 1 Rep Max Of:
Clean
Front Squat
Jerk

All weight lifted will be in kilos. Men will go first and have 4 minutes and 30 seconds to find 1 rep max. 1 minute transition time between partners and then the women lift. Weight must be stripped from the bar and put back after each partner lifts. Score is total weight lifted between both team members.

REST 5 MINUTES

WOD 2: 10 Minute AMRAP
10 Bench Press (Beginners: 45/65, Scaled: 55/75, Rx: 85/135, Masters: 75/105)
15 Thrusters (Beginners: 35/55, Scaled: 45/65, Rx: 65/95, Masters: 65/95)

1 Team member works at a time and completes 1 full round before switching. Score is total reps.

REST 5 MINUTES

WOD 3: 10 Minute AMRAP
A) Row for distance
B) 30 Box Jumps 20” For All Divisions
20 Burpees Onto Plate
6 Bar Muscle Ups/Chest to Bar Pull Ups (Beginners: Ring Row, Scaled: Pull Ups, Rx: Bar Muscle Ups/Chest To Bar Pull Ups, Masters: Chest 2 Bar Pull Ups/Pull Ups)

WOD A will be max distance on the rower and WOD B will be total number of reps. Athletes can split the work up as they see fit.

REST 5 MINUTES

WOD 4: For Time
Each Partner Will Perform:
50 Meter Sled Pull Down (Beginners: 40/65, Scaled 65/105, Rx & Masters 105/150)
10 Atlas Stones - Ground To Shoulder (Beginners: 20/40, Scaled & Masters: 40/70, Rx: 70/90)
50 Meter Sled Pull Up (Beginners: 40/65, Scaled 65/105, Rx & Masters 105/150)