15.1

2015 CFV Intramural Championships

WOD 1

Rx’d 

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

Scaled Option 1                                                    .8 Multiplier

Complete as many rounds and reps as possible in 9 minutes of:

15 hanging knee raises

10 deadlifts (85 / 55 lb.)

5 snatches* (85 / 55 lb.)

*ground-to-overhead allowed

Scaled Option 2                                                       .6 Multiplier

Complete as many rounds and reps as possible in 9 minutes of:

15 Sit-ups 

10 deadlifts (65 / 45 lb.)

5 snatches* (65 / 45 lb.)

*ground-to-overhead allowed

Workout 1A                                                          (All Divisions)

6-minute time cap                                                1-rep-max clean and jerk

For WOD 1, your score will be the total number of repetitions completed times the appropriate multiplier. 

As soon as the clock reaches 9 minutes and WOD 1 is complete, WOD 1A will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete WOD 1A.

The same barbell must be used for both WOD 1 and WOD 1A.  The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

For WOD 1A your score will be the weight (in pounds) that you successfully clean and jerk.

Special Tiebreak

Your score for WOD 1A will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

Gav

“Gav”
6 Rds
17 pull-ups
75 DU
10 Burpees

(null)

If you’re coming in today, wear a your big boy and big girl Ranger panties. We are doing a WOD in memory of my friend and teammate Master Sergeant Josh Gavulic, who died a year ago today in a free fall parachuting accident.

He had recently completed a lengthy tour (8 years) with the 75th Ranger Regimen in various Companies. His last stint was with the Regimental Recon Company, which afforded me the honor of serving alongside of him on a Recon team, and was a veteran of 10 combat tours. He loved serving with the Regiment and did not want to leave, but was promoted out of his team slot. He remained at Fort Benning with the USAF detachment there as the Detachment NCOIC.

He left behind a lovely wife Alyssa and six children, one less than a year old.

http://www.nationalreview.com/corner/373095/rip-msgt-gavulic-hero-who-died-home-michael-auslin

Cleans/Bar Over Burpees

11 February 2015

Skill
Coach’s Choice

Strength
Find 1RM Deadlift

WOD
AMRAP 8
2 Cleans 115/75
2 Bar Over Burpees
4 Cleans
4 Bar Over Burpees
6 Cleans
6 Bar Over Burpees
…..Continue adding 2 reps to each exercise for each subsequent round. Score is total number of reps completed in 8 mins.