This is the 4th Annual Spring Fling CrossFit Competition hosted by West Metro CrossFit and we’re more excited than ever to have it again!  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 20th and the Scaled will compete on Sunday May 21st.  Each division will consist of 24 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

$260 – 1st 5 teams

$300 – Teams 6-24

Scaled Division

$225 – 1st 5 teams

$275 – Teams 6-24

***FOR THE FIRST 5 TEAMS IN EACH DIVISION THE EARLY BIRD DISCOUNT WILL BE APPLIED AFTER YOU COMPLETE YOUR REGISTRATION BUT BEFORE YOUR CARD IS CHARGED*** 

Note: SHIRTS HAVE BEEN ORDEREDWe 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 but T-Shirt sizes are not guaranteed for late switches.  Registrations after 4/30/17 will receive 2 large men’s shirts and 2 medium women’s tanks.

No refunds under any circumstances, after purchase registrations may be transferred if needed.  Once checked-in on the day of the event team rosters are final.

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 Results

Scaled Results

Schedule and Heat Times

Spring Fling ’17 WODs

Rx Division

Event #1 – “Battle of the Sexes

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (180/120)

100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Toes to Bar
10 Wall Ball Shots (20/14) to a 10′ target
20 Double Unders

Workout Description:

Partners 1 & 2, either M/M or F/F, complete Part 1 while Partners 3 & 4 complete Part 2.  After the 6 minutes is complete, teams rest 3 minutes and then Partners 1 & 2 complete Part 2 while Partners 3 & 4 complete Part 1.  The total time for this workout is 15 minutes.  Teams may choose which gender starts on each Part.

Movement Standards:

Burpee – 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 both feet onto and over a 45# plate – the hips do not need to extend on top of the plate.

Axle-bar Deadlift – This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.  Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.  Athletes may only use a double-overhand grip, no switch grip is allowed.

Toes to Bar – In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body. Both feet must come into contact with the bar at the same time, inside the hands.

Wall Ball Shots – In the Wall Ball Shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the center of the target or above. If the ball hits low or does not hit the target, it is a no rep.  If the ball drops to the ground from the top, it may not be caught off the bounce to begin the next rep.  The ball must settle on the ground before being picked up for the next rep.

Double Under – This is the standard Double Under in which the rope passes completely under the feet twice for each jump.  The rope must spin forward for the rep to count.

 

Event #2 – “Clean & Jerk

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk.  Each team will be provided two barbells and two athletes may be lifting at a time.  Scoring will be the combined total weight of all four team members best lift.

Bonus:

While not attempting a lift, one team member at a time may perform Ring Muscle Ups.  Each Muscle Up will contribute an additional 2 lbs to the team’s overall total.


Movement Standards:

Clean & Jerk – In this movement, the barbell goes from ground to overhead in two motions.  The first motion is from the ground to the shoulder.  A squat clean, power clean, or muscle clean are permitted.  Next, the barbell moves from the shoulder to overhead.  Any form of jerk or press is permitted. Three key positions are required. The barbell begins on the ground. The barbell stops at the shoulder.  The barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Muscle Up – In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.  To finish the elbows must be fully locked out while supporting yourself above the rings.  The athlete must pass through some portion of a Dip.  Kipping the Muscle Up is acceptable, but swings or rolls to support are not permitted.  The heel of the foot may not rise above the bottom of the ring in the kip.  If consecutive muscle-ups are performed, a change of direction below the rings is required.

 

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 35# plate
20m Dumbbell Overhead Lunge (50’s/35’s)
15 Handstand Push Ups or 45 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (115/75)
2 Legless Rope Climbs or 4 Rope Climbs

Workout Description:

Each athlete will complete this chipper individually.  Once the first athlete finishes the run they hand off the 35# plate and  the next athlete can begin while the first athlete continues to progress through the workout.  Once that athlete finishes their run the next athlete can begin and so on.  Athletes must complete the chipper in order and all reps must be completed before moving on.  Athletes may not pass the team member in front of them and may not begin an exercise until the previous athlete is done with it.  Scoring will be the the total time it takes the team to complete the workout.

Movement Standards:

200m Run – This will be with a 35# bumper plate and may be carried however the athlete wants.

DB OH Lunges – Each lunge begins with the dumbbells overhead, the feet together, and the athlete standing tall.  The entire dumbbell must be clearly above the athlete’s head throughout the entire rep.  The trailing knee must make contact with the ground at the bottom of each lunge.  The rep ends with the dumbbells still overhead and the athlete 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 athlete chooses to step through at the top.  The athlete must alternate which foot leads each rep.  Shuffle steps between reps are not allowed.

Handstand Push Up – The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed on the mat. At the bottom of each rep, the head touches the mat. At the top of each rep, the arms return to fully locked out with the heels on the wall. Kipping is allowed.

Hand-release Push Up – The rep begins and ends at the top of the movement with the elbows locked out and the body straight, no sagging or piking, and the feet no wider than shoulder width apart.  At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.  The knees may not touch the ground at any point throughout the movement.

Burpee Over the Wall – The movement begins with the athlete standing tall.  At the bottom, the athlete’s chest and thighs touch the ground and the hands must be completely lifted off the ground.  The rep ends once the athlete moves over the wall.

Hang Power Snatch – Anytime the barbell is on the floor, the athlete must first deadlift it up to a position with the knees and hips fully extended.  The athlete may not lower the bar past the knees while performing reps or the rep will not count.  For the Snatch, the barbell must be lifted overhead in one smooth motion.  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  A Power Snatch or Muscle Snatch are the only variations permitted.  The athlete’s hips may not pass below the top of the knee during the movement.

Legless Rope Climb – For the Legless Rope Climb the athlete’s may not use their feet to climb up.  After touching the beam, athletes may use their feet on the descent.  The rep is complete when the athlete touches the beam.

Rope Climb –  Athletes may climb the rope in any manner desired.  The rep is complete when the athlete touches the beam.



Scaled Division

Event #1 – “Battle of the Sexes

Part 1 – Partners 1 & 2 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

5 Burpees
10 Axle-bar Deadlift (120/80)

100m Sprint

Part 2 – Partners 3 & 4 (M/M or F/F) alternate movements to complete as many rounds and reps as possible in 6 minutes of:

10 Abmat Sit-ups
10 Wall Ball Shots (20/14) to a 9′ target
40 Single Unders

Workout Description:

Partners 1 & 2, either M/M or F/F, complete Part 1 while Partners 3 & 4 complete Part 2.  After the 6 minutes is complete, teams rest 3 minutes and then Partners 1 & 2 complete Part 2 while Partners 3 & 4 complete Part 1.  The total time for this workout is 15 minutes.  Teams may choose which gender starts on each Part.

Movement Standards:

Burpee – 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 both feet onto and over a 45# plate – the hips do not need to extend on top of the plate.

Axle-bar Deadlift – This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.  Deliberate bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is permitted. Hitching is permitted, as long as full extension of the knees and hips is eventually reached.  Athletes may only use a double-overhand grip, no switch grip is allowed.

Abmat Sit-up – In the Abmat Sit-up, the athlete will lie on their back with the bottoms of their feet touching each other in the butterfly position and toes touching the wall.  The rep starts with the athletes hands touching the ground above their shoulders and is complete when both of the athletes hands touch the wall at the same time.

Wall Ball Shots – In the Wall Ball Shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the center of the target or above. If the ball hits low or does not hit the target, it is a no rep.  If the ball drops to the ground from the top, it may not be caught off the bounce to begin the next rep.  The ball must settle on the ground before being picked up for the next rep.

Single Under – This is the standard Single Under in which the rope passes completely under the feet once for each jump.  The rope must spin forward for the rep to count.

 

Event #2 – “Clean & Jerk

Time Cap: 12 min

Teams have 12 minutes for each member to establish a 1RM Clean & Jerk.  Each team will be provided two barbells and two athletes may be lifting at a time.  Scoring will be the combined total weight of all four team members best lift.

Bonus:

While not attempting a lift, one team member at a time may perform Chest-to-bar Pull Ups.  Each Chest-to-bar Pull Up will contribute an additional pound to the team’s overall total.


Movement Standards:

Clean & Jerk – In this movement, the barbell goes from ground to overhead in two motions.  The first motion is from the ground to the shoulder.  A squat clean, power clean, or muscle clean are permitted.  Next, the barbell moves from the shoulder to overhead.  Any form of jerk or press is permitted. Three key positions are required. The barbell begins on the ground. The barbell stops at the shoulder.  The barbell comes to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest-to-bar Pull Up – This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar below the collarbone.

 

Event #3 – “If He Dies, He Dies”

Time Cap: 11 minutes
For time:
200m Run w/ 25# plate
20m Dumbbell Overhead Lunge (35’s/20’s)
20 Hand-release Push Ups
5 Burpees Over the Wall
15 Hang Power Snatch (75/55)
2 Rope Climbs

Workout Description:

Each athlete will complete this chipper individually. Once the first athlete finishes the run they hand off the 25# plate and  the next athlete can begin while the first athlete continues to progress through the workout.  Once that athlete finishes their run the next athlete can begin and so on.  Athletes must complete the chipper in order and all reps must be completed before moving on.  Athletes may not pass the team member in front of them and may not begin an exercise until the previous athlete is done with it.  Scoring will be the the total time it takes the team to complete the workout.

Movement Standards:

200m Run – This will be with a 25# bumper plate and may be carried however the athlete wants.

DB OH Lunges – Each lunge begins with the dumbbells overhead, the feet together, and the athlete standing tall.  The entire dumbbell must be clearly above the athlete’s head throughout the entire rep.  The trailing knee must make contact with the ground at the bottom of each lunge.  The rep ends with the dumbbells still overhead and the athlete 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 athlete chooses to step through at the top.  The athlete must alternate which foot leads each rep.  Shuffle steps between reps are not allowed.

Hand-release Push Up – The rep begins and ends at the top of the movement with the elbows locked out and the body straight, no sagging or piking, and the feet no wider than shoulder width apart.  At the bottom, the chest (nipple line or above) must touch the floor, and the hands must be lifted completely off the ground.  The knees may not touch the ground at any point throughout the movement.

Burpee Over the Wall – The movement begins with the athlete standing tall.  At the bottom, the athlete’s chest and thighs touch the ground and the hands must be completely lifted off the ground.  The rep ends once the athlete moves over the wall.

Hang Power Snatch – Anytime the barbell is on the floor, the athlete must first deadlift it up to a position with the knees and hips fully extended.  The athlete may not lower the bar past the knees while performing reps or the rep will not count.  For the Snatch, the barbell must be lifted overhead in one smooth motion.  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  A Power Snatch or Muscle Snatch are the only variations permitted.  The athlete’s hips may not pass below the top of the knee during the movement.

Rope Climb – Athletes may climb the rope in any manner desired.  The rep is complete when the athlete touches the beam.  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 every required rope climb – a total of six repetitions.