Posted 1 month AGO

NEW & UPCOMING

The 2023 Intramural CrossFit Open

The Intramural Open is a Barracks Fitness version of the CrossFit Open (link) that is organized by us for you!

Instead of competing at a global level, you will compete alongside your usual WODmates against other class times for the 3 weeks of the Open.

It's friendly, supportive, fun, and for all skill levels!

Each week, we will all do a version of the CF Open workouts that are released by CFHQ.

Ideally, you'll sign up for a heat time during Friday Night Lights, do your workout, judge a workout, and enjoy some snacks, beverages & great company.

(If you can't make it Friday nights, don't worry, you have options.)

Our focus: participation, teamwork, and community building rather than competition at the highest level.

Every Friday has a community challenge:

Week1: Food Bank Donation Tower Build
Week2: Clothing Donation Dress Up Challenge
Week3: Mini-Obstacle Course Race

YOUR INTRAMURAL TEAMS

Outside the 9-5 (6am/715am/645p/8pm and weekend class times)
Captain: Greg Coulas

Join the WhatsApp chat (link)

After Coffee & Before Drinks (930am/12pm classes)
Captain: Jasmin Kusumoto

Join the WhatsApp chat (link)

Afternoon Delight (415p/530p classes)
Captain: Nikki Smit

Join the WhatsApp Chat (link)

FAQ

Will the workout be programmed during class?

Yes, each Friday during the Open, class will be the workout programmed by CFHQ.

I can't make all the Friday Nights, can I still participate?

Absolutely. As long as you complete the workout with a judge between Thursday & Monday of that week you're good to go!

Can I do the workout during Open gym?

Yep, find a judge and a scoresheet. Do the workout & submit your score to SugarWOD.

Do I have to sign up on CrossFit.com?

No, BUT, you should ... if you like charting your progress over the years, and seeing how you stack up against others around the world.

MASTERS OF THE FITNESS 2023

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Event 3 - Chippy McChipperson

For Time:

3/2 Rope Climbs
15 Squat Cleans
15 T2B
15 Pull-ups
15 Power Snatch
15/12 Row Calories
15 Front Squats
15 T2B
15 Pull-ups
15 Thrusters

ALL RX DIVISIONS - LOAD 95/65

12min time cap

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SCALED

For Time:

15/12 Row Calories
15 Squat Cleans
35 Hanging Knee Raises
15/12 Row Calories
15 Power Snatch
30 Hanging Knee Raises
15 Front Squats
15/12 Row Calories
25 Hanging Knee Raises
15 Thrusters

35-49 LOAD 75/55
50+ LOAD 65/45

12min time cap

LINK TO RX VIDEO: https://youtu.be/1P5TMy_W6xo
LINK TO SCALED VIDEO: https://youtu.be/fcWyOdeCcsk

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Event 2a&b -- (reps) Max2 (load)

A. 1min clock: Max Unbroken XX*, AMRAP Devil's Press (variation) w/ remaining time

immediately into ...

B. 6min to find a max load in the complex: 3 Hang Cleans** + 3 Shoulder to Overhead

*max unbroken XX =

RX 35-44
bar muscle ups
devil's press load = 50s/35s

RX 45-50+
chest to bar pull-ups
devil's press load = 50s/35s

SCL 35-44
chin over bar pull-ups
alternating 1-arm devil's press load = 50/35

SCL 45-50+
double dumbbell hang snatch 35s/20s
alternating 1-arm devil's press load = 50/35

**1 hang clean must be from below the knee

At the call of 3,2,1 go, athletes will advance to their pull-up bar (DBL DBs for SCL 45+) and begin a max unbroken set. The set is complete when the athlete comes off the bar (or puts the DBs down). Once the set is complete, the athlete will move on to the Devil's Press variation for the remainder of the minute.

Athletes do not have to complete the pulling gymnastics but will score below any other athlete that completes one or more reps of pulling gymnastics.

Once the 1min clock elapses, athletes will move to their barbell and spend the next 6min attempting to work to a max in the barbell complex.

Score = total reps for part A & heaviest successful load in part B.

FAQ:

1 BMU / C2B / Pull-up / DBL DB Hang Snatch will rank you higher than someone who does 0 even if they end up with more 'total reps'

COMPLEX: 1 of any of the 3 hang cleans must pass below the knee, the others can be hip, high hang or hang, power or squat, and then STOH anyhow.

YouTube video with mediocre demo: https://youtu.be/1uL_xlAZByA

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-- Event 1 - Deadman's Tri(cycle) --

3 x 2min rounds
on 30s Rest

15 Axle Deadlifts
XX Echo Bike Calories
AMRAP Box Jump Overs with remaining time***

***Loads, calories & box standards vary by age and category. Details below.

At the call of 3,2,1 go, athletes will move to the axle bar and complete 15 deadlifts. Once the deadlifts are complete, athletes will move to the Echo bike and complete a defined number of calories. Once complete, athletes will move to their box and complete as many box jump-overs as possible with the remaining time. Once 2min has elapsed, athletes will move back to the wall during their 30s rest and start the process over again at the beep. This will be repeated for 3 total rounds.

Score = total reps completed

CHECK OUT THE VIDEO HERE: Event 1 on YouTube

35-44
15 Axle Deadlifts 225/155
12/9 Echo Bike Calories
AMRAP Box Jump Overs 24/20

45-50+
15 Axle Deadlifts 205/135
10/8 Echo Bike Calories
AMRAP Box Jump Overs 24/20

SCALED

35-39, 40-44
15 Axle Deadlifts 185/125
12/9 Echo Bike Calories
AMRAP Box Jump or Step Overs 24/20

45-49, 50+
15 Axle Deadlifts 165/105
10/8 Echo Bike Calories
AMRAP Box Jump or Step Overs 24/20

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February 4th 2023

1 Day Masters only competition (35-59, 40-44, 45-49, 50+)
RX & Intermediate/Scaled Divisions

Here's the link where you will see the leaderboard, workouts and more: MASTERS UNITE!

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