September 28th, 2013

Member’s Only Comp!

3 Divisions:

  • RX
  • SXA (Scaled A Tier)
  • SXB (Scaled B Tier)

$20 to participate

Bring your family and friends to watch you compete with your pack at CFIL!!

Al Rosas will be grilling, and 10Institute will be on hand to answer questions about our new product lines!

Competition starts promptly at 8am. Be at the Box by 7am if you are competing. YOU MUST BE REGISTERED BY THURSDAY 7PM!!!!! Prizes will be cash for 1st, 2nd and 3rd in each division. Register on the white board next to the bathroom. Indicate name, division on the white board – and cash only. Competition ends at noon.




WOD 1:
7min Cap

Ladder up of:

Hang Power Cleans

Toes to Bar*

Athletes will have 7 minutes to accumulate as many reps as possible of Hang Power Cleans and Toes-2-Bars, completing the reps in an ascending ladder format.

1 Hang Power Clean – 1 Toes-2-Bar,
2 Hang Power Cleans – 2 Toes-2-Bar,
3 Hang Power Cleans – 3 Toes-2-Bar,8 Hang Power Cleans – 8 Toes-2-Bar, and so on.



An athlete’s score is the total number of reps completed within the 7min cap.

Ex: 9 Hang Power Cleans + 4 Toes-2-Bar completed = score of 85 reps

WOD 1 Standards:

Hang Power Clean:  

  • RX145/100
  • SXA 115/80
  • SXB 95/65

Toes to Bar:

  • RX, SXA: Toes-2-Bar,
  • SXB:
  • *SXB Ab Mat Sit ups 2:1
  • **SXB may do Toes to Bar 1:1


WOD 2:

400 meter walk with a barbell in the rack position.

Every 15 steps, perform one thruster.

Every time you drop the bar, perform 5 burpees.

WOD 2 Barbell Standards:

  • ·         RX:135/95
  • ·         SXA: 105/75
  • ·         SXB: 90/55


Scoring: FOR TIME.



WOD 3:

Ten Minute Cap

Men and Women – Same Weight

75 Power Snatches

But every minute on the minute you must complete 2 Barbell facing Burpees (burpee facing bar, jump bar with both feet, turn, face bar, burpee, jump bar – go back to snatchin)

WOD 3 Barbell standards:

  • RX: 75/75
  • SXA: 65/65
  • SXB: 55/55 Ground to Overhead