What? Ray Ray’s Haters Throwdown

Details: Free mini Crossfit Competition Sunday August 25th

What you will need to bring:

Females: One piece swimsuit, if you do not have one, maybe a 2 piece, and shirt. Ray Ray says this pool is pretty conservative, so none of these 

Any gear, food, fueling, shoes, change of clothes, towel, goggles etc, that you may need

Ray Ray will post to comments if you need anything else. So Far on the Roster I have…

Robb, Ben, Dawn, Fay, (Jamie? are you in?) and I, and I think some people are doing some of these partially through..meaning, either the first 3 or the last 2.

There is still time if you would like to do it up, post “I’m in” for comments so I can bring the appropriate amount of equipment!

Wod Timeline

Arrive at 8:00am to warm up

Wod 1 (Begins at 8:30am)

6 minute ladder

Buy in: 75 Double Unders

With your remaining time, progress up the ladder as high as possible

1 Box Jump 30″/24″

1 Deadlift 205/135

2 Box Jump 30″/24″

2 Deadlift 205/135

3 Box Jump 30″/24″

3 Deadlift 205/135

4 Box Jump 30″/24″

4 Deadlift 205/135

continue as long as you are able in the time remaining

Wod 2 (10:30am)

15 minutes to build to a 1rm Snatch

Wod 3 (done immediately after Wod 2)

3 rounds for time

30 Wall Balls 20/14, 10’/9′

30 Hang Power Snatch 75/55

10 minute cap

Wod 4 (12:45pm, approximately, Location: Berrien Springs)

“Helen Get your Gun”

3 Rounds

21 Kettlebell Swings 55/35

12 Burpees

Shoot 6 Targets: ATTENTION: There will be substitutions for those of you are who are not okay with firing a pistol or rifle, there will be a b.b. gun, and also something a little more tame than that. This is a safe location for firing a gun and there will be a Range Safety Officer watching over the entire duration.

Wod 5 (2:30pm, approximately, Location: Berrien Springs)

“Swimming Cindy”

20 minute amrap

Swim 100 Yards

5 Water Muscle Ups

10 Push Ups

15 Air Squats

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