This is the 6th Annual Spring Fling CrossFit Competition hosted by West Metro CrossFit!

Teams of 2 Men and 2 Women will compete for cash, prizes, and glory!

The competition is divided into two divisions – 1 Rx Division and 1 Scaled division.  The Rx Division will compete on Saturday May 18th and the Scaled will compete on Sunday May 19th.  Each division will consist of 28 teams.

Prize Money:

Rx Division

1st Place – $1,500, 2nd Place – $750, 3rd Place – $350

Scaled Division

Prize Bundles* for 1st, 2nd, and 3rd Place teams

*As we finalize with sponsors we will announce what amazingness will be included in the prize bundles, but rest assured they will be amazing!

***Rx Registration***              ***Scaled Registration***

Cost: 

Rx Division – $320

Scaled Division – $280 

Note: Registrations by April 28th will receive a Spring Fling ’19 tee or tank. We will have T-shirts for the guys and tank tops for the ladies.  If a lady wants a t-shirt just indicate that in your registration.  Rosters may be edited up until check-in.  

No Take-Backs – Life happens—we totally get that. But please be aware that if you cannot participate in the weekend’s events, we cannot offer a refund for any reason.

Trading Places – You can substitute an athlete up until check-in on the day of the event. Please note they will receive the tee/tank ordered by the original participant.

Max weights

Waiver-and-Release – print one for each team member and bring to event check-in with photo ID

More details will be posted as the event approaches.  If you have any questions contact Sol – sol@westmetrocrossfit.com

Rx Schedule & Heat Times               Scaled Schedule & Heat Times

SPRING FLING ’19 WODS

Event #1 – “Get a Grip”

Time Cap: 14 minutes

For time:
50 Synchro DB Deadlifts – Partners 1 & 2 (MF)
20 Bar Muscle Ups (40 Pull Ups – Scaled Division)
50 Synchro DB Deadlifts – Partners 3 & 4 (MF)
20 Rope Climbs

Rx – 50’s/35’s
Sc – 35’s/20’s

Workout Description:
On the call of 3…2…1…go, partners 1 & 2 (MF) perform 50 Synchronized Dumbbell Deadlifts. Next, the team must complete 20 Bar Muscle Ups (40 Pull Ups for the Scaled Division). It DOES NOT MATTER which athlete(s) perform the reps. Once the work on the rig is finished, partners 3 & 4 (MF) perform 50 Synchronized Dumbbell Deadlifts. Finally, the team must complete 20 Rope Climbs. Once again, it DOES NOT MATTER which athlete(s) perform the reps. Time stops once the beam is touched on the final rope climb. Score will be the time to completion. If a team does not finish, there will be a 1 second penalty added for each rep not completed.

Movement Standards:
Synchro DB Deadlifts – The dumbbells must remain outside the knees and feet. Sumo deadlifts are not allowed. Starting at the floor, the dumbbells are lifted until hips and knees reach full extension with the shoulders, hips, and knees all in line and the dumbbells to the athlete’s sides. The arms must be straight throughout. Only one head of each dumbbell is required to touch the ground between reps. Dropping the dumbbells after the completion of a repetition is NOT permitted and will constitute a NO REP. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.

Bar Muscle Ups – In the muscle-up, you must begin with, or pass through, a hang below the pull up bar with arms fully extended and the feet off the ground. Some portion of a Dip must be performed. To finish, the elbows must be fully locked out while supporting yourself above the pull up bar. Kipping is acceptable, Kip Ups are not. No portion of the foot may go higher than the bar at any point throughout the movement. If consecutive muscle-ups are performed, a change of direction below the pull up bar is required.

Pull Ups – This is a standard chin over bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly come over bar.

Rope Climbs – Athletes may climb the rope in any manner desired. The rep is complete when the athlete touches the beam. (Scaled division ONLY) If an athlete is unable to climb the rope, they will stand at the base of the rope with their feet in the designated box. The athlete will lower both of their shoulders to the floor using the rope. Feet must remain in the box at all times. Athletes may only bend at the knees; no bend of the hip is permitted. The rep is complete when athlete returns to the standing position, again a bend at the hip is not permitted. Athletes choosing this modification must complete three repetitions for each Rope Climb.


Event #2 – Thurster Ladder

Time Cap: 75 seconds/wave

Wave 1:
Rx                               Scaled
95/65                         65/45
115/80                       80/55
135/95                       95/65
155/110                     110/75

Wave 2:
Rx                              Scaled
135/95                      95/65
155/110                    110/75
185/125                    125/85
205/145                    145/100

Wave 3:
Rx                               Scaled
185/125                    125/85
205/145                    145/100
225/155 AMRAP      155/110 AMRAP

Workout Description:
On the call of 3…2…1…go, athletes will have 75 seconds to complete 5 Thrusters on each bar in the wave. If all reps are complete before time expires, athletes will advance to the next wave. All athletes will attempt wave 1, then any athletes who completed wave 1 will begin wave 2. After all eligible athletes have attempted wave 2, any advancing will attempt wave 3. If athletes make it to the final bar, they will complete an AMRAP until the 75 seconds expires. Score will be the total number of reps completed. Athletes will compete in this event as individuals and their scores will be combined with their other team members for a total team score.

Movement Standards:
Thrusters – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead in one continuous motion. The hip crease must pass below the knees and the elbows cannot come into contact with the knees. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. The first rep may be squat cleaned as long as all standards are met. The bar MAY NOT be dropped behind the body.


Event #3 – “There’s No Crying in CrossFit”

Time Cap: 15 minutes

For time:
15/10- Rx (10/7 – Sc) Calorie Bike (2 Team Members)
Then, 21-15-9 of…
Worm Clean & Jerks
Worm Burpees
Then,
15/10- Rx (10/7 – Sc) Calorie Row (2 Team Members)

Rx – 310# Worm
Sc – 230# Worm

Workout Description:
At the start of the workout, all athletes will be behind the start line. On the call of 3…2…1…go, athlete 1 will complete 15/10 (10/7) calories on the bike followed by athlete 2 (any 2 team members may complete this portion). Once the 2 athletes have completed their calories on the bike, the team will move to the worm and perform 21 Worm Clean & Jerks and 21 Worm Burpees. The team will then lunge forward with the Worm on their shoulders to the next designated area and perform 15 Worm Clean & Jerks and 15 Worm Burpees, followed by 9 and 9 after lunging forward once again. After the round of 9’s, Athlete 3 will complete 15/10 (10/7) calories on the rower followed by athlete 4 (this portion will be completed by the athletes that did not complete the bike portion). Once the final athlete finishes their row the entire team must cross the finish line for the time to stop. Score will be the time to completion. If a team does not finish, there will be a 1 second penalty added for each rep not completed.

Movement Standards:
Bike/Row – The monitor must be set to zero for each athlete to begin their portion. The team may assist in resetting the monitor. Athletes must remain on the bike/rower until the displays shows the correct number of calories have been completed.

Worm Clean & Jerk – The Worm begins on the ground and is moved onto one shoulder; it then must pass over the head onto the other shoulder before returning to the ground. The rep is counted once the Worm is returned to the ground on the opposite side from which it started. Teams must alternate which shoulder the Worm is lifted to each rep. All athletes must face the same direction.

Worm Burpees – In the Burpee athletes begin standing and lower themselves down until their chest touches the ground. Athletes must then release their hands from the ground before returning to their feet. To finish the Burpee, athletes must jump over the Worm. Athletes will perform the burpees in a lateral fashion with 2 athletes on each side. Checkout this video from the 2018 CrossFit Games to see what the Burpees and Lunges should look like: https://www.youtube.com/watch?v=RKPDKF2UdaA

Worm Lunges – All athletes must be facing the same direction with the Worm on the same side for all athletes. Each lunge begins with the Worm on the shoulder of all athletes, the feet together and the athletes standing tall with hips and knees fully extended. At the bottom of the lunge, the trailing knee must make contact with the ground. The rep is credited when all athletes successfully get both heels across the line, the Worm is on the shoulders and all team members are standing tall with hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athletes choose to step through at the top. Athletes must alternate which foot leads for each step. Shuffle steps between steps are not allowed and will constitute a 3 second penalty per infraction, which will be added to the teams final score for this workout. This workout will be performed outside on the asphalt, knee protection is recommended.


Floater – Sled/Worm Sprint

Time Cap: No cap

For time:
80m Sled Pull (20m each athlete)
160m Worm Sprint

Rx – 45/80/105/120
Sc – 35/60/75/90

Workout Description:
Each athlete will be staged at 20m intervals. On the call of 3…2…1…go, athlete 1 will stretch out their rope 20m and pull the sled towards them. Once they have pulled the sled 20m, they must add weight to the sled and the next athlete will repeat the process. The final two athletes will repeat the same process, each with an increasing amount of weight. Once the sled is pulled past the finish line, the team will then pick up the worm to their shoulders and run down to and around the start cone and back across the finish line. Time stops once the entire team has crossed the finish line. Score is time to completion.

Movement Standards:
Sled Pull – Facing the rope and sled, athletes will pull the sled to them to the designated line. Athletes must then stretch the rope out to the next 20m line for the following athlete to repeat the exercise. The final athlete will pull the entire sled past the finish line.

Worm Sprint – All athletes must be facing the same direction with the Worm on the same side shoulder for all athletes. The Worm may set down or moved to the opposite shoulder at any time.