am VS pm frenemies
After how much fun Kivnon had as a community with the team OPEN, AM vs PM is BACK, right before the excitement of the GAMES. This is an in-house comp with scheduled WODs on Thursday and Friday for all athletes, registered athletes complete 2 more WODs on Saturday, and enjoy a BBQ after.
There are 2 large teams; the AM team and the PM team. Nooners and coaches will fill in the gap to create equal teams.
The point scheme is: 1 point is awarded to the top athlete and the highest points to the last place athlete for that WOD. The team's points will be added together. The team with the lowest overall accumulated points after the 3 day competition will be the winner.
All experience levels are welcome in the competition. We will have an RX and Scaled division for men and women. WODs will slowly be leaked.
Please provide the information requested below to register and pay by Venmo to complete your registration.
Registration must be completed by Monday, July 29th for setup purposes.
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EVENT INFO:
Event Timing: August 1st - August 3rd 2024
Event Address: 8333 Cast St La Mesa CA 91942
Comp style: Individual's as part of a large team
Cost: $20 per person
Price includes: Sat in-house Comp + BBQ
Payment: Venmo jessica-starkweather to complete registration
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AM TEAM ROSTER:
Esther​
Luis
Jon
Bill
Elsa
Jess D
Andrew
Maria
Noah
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PM TEAM ROSTER:
Oscar​
Aren
Kelly L
Lizette
Brian
Terrance
Anthony
Alyssia
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THURSDAY WOD 1 Rival Reps:
8 Min EMOM
RX: Double-unders; 50/35 lb DB
Scaled: Singles; 35/25 lb DB
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Every min starts w/ double-unders or singles
Remainder of the min:
Round 1 - 4 AMRAP Alt DB Snatches
Round 5 - 8 Burpees over the DB
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FRIDAY WOD 2 Part 1 Dueling Dynamics:
For Time CAP 10:00 MIN
RX: Squat clean (135/95) / T2B
Scaled: Squat clean (95/75) / Hanging Knee Raises
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Couplet
10-8-6-4-2 Squat Cleans
20-16-12-8-4 T2B/Hanging Knee Raises
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2 MIN Rest
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Right into WOD 3 Part 2 of Dueling Dynamics:
For Time CAP 10:00 MIN
RX: Deadlift (185/125) / Wall Walks
Scaled: Deadlift (135/95) / Scaled Wall Walks
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Couplet
4-8-12-16-20 Deadlifts
1-2-3-4-5 Wall Walks
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SATURDAY WOD 4A/B Double Agent:
Time 12 MIN; Score is time it takes to complete the ladder
RX: Male; 135, 145, 155, 165, 175 / Female; 95, 100, 105, 110, 115
Scaled: Male; 95, 135, 145, 155, 165 / Female; 75, 85, 95, 100, 105
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A: 10-8-6-4-2 Clean & Jerks into
B: Max unbroken complex of 3 Cleans + 2 Front Squats + 1 Jerk
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SATURDAY WOD 5 Friends no Benefits:
For Time; CAP 7 Min
RX: AirBike / Dumbells (50/35lbs x2)
Scaled: AirBike / Dumbells (35/25lbs x2)
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30/22 Cal Bike
75 Ft Farmers Carry (2 DB)
50 Ft Front Rack Lunge
5 Ft Overhead Single BD Lunge
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SATURDAY AUG 3RD TIMELINE:
ATHLETE CHECK-IN TIME: 7:00am - 7:15am
ATHLETE/JUDGES BRIEFING: 7:15am - 7:30am
GROUP PHOTO: 7:30am
WARMUP: 7:30am - 7:55am
START TIME: 8:00am
HEATS will determine the end time of the competition
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For more information contact us at crossfitkivnon@gmail.com.
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