2013 Women’s Gauntlet at CrossFit Roseville

Workout of the day for Saturday September 28th, 2013:

Station 1A (4 min cap)
For time (or reps):
45 pull-ups (Scaled & 50+ do 45 burpees)
On the minute, do 10 Barbell Thrusters at 65# (Scaled & 50+ use 35#)

At the 4 minute mark, proceed to Station 1B

Station 1B (8 min cap) Score=For reps
Row 1k
Then, with remaining time, AMRAP of couplet:
12 unbroken kettlebell swings 44# (Scaled & 50+ use 26# Russian swing)
12 step-up on 20″ box holding two 35# kettlebells (Scaled & 50+ use 18#)

Station 2A (6 minute cap)
For combined total of max load at 2A and 2B:
Find 3 rep max hang clean

Station 2B (6 minute cap)
Find 3 rep max of shoulder to overhead

Station 3A (12 minute cap)
For time:
2 rounds of the couplet
50 double unders (Scaled & 50+ do 150 jumpropes)
15 power snatch 75# (Scaled & 50+ use 45#)

Station 3B (with remaining time from 3A)
For load:
Find 10 rep max front squat

Station 4A (12 minute cap)
For time:
2 rope climbs (Scaled & 50+ 30 yard sled pull with weight to be announced)
20 wallball 14# 10′ target (Scaled & 50+ use 10# ball to 8′ target)
20 box jumps 24″ (Scaled & 50+ use 20″ and step-ups allowed)
20 deadlift 155# (Scaled & 50+ use 85#)

Station 4B
For time
50 yard sled push with weights to be announced

Station 4C
For reps
As many reps as possible of
muscle-ups (35+ chest-to-bar pull-ups, Scaled & 50+ pull-ups)

Tank

Scoring and Prizes Update
-Each event will be scored individually. We will post the scores with complete detail publicly as soon as we can, (probably sunday morning). Judging will be consistent at all workouts (same judges for entire event). Consider 4c a bonus but you need to get a time on the sled push (4B)!

-Prizes will be mailed to winners except the sled which needs to get picked up.

Each Division:
1st: $75 Lululemon Gift Card, 1 Hour functional bowen therapy session, $10 Gift Code for Wicked Athletica, (RX 1st takes home one of the Titan Tank Sleds used in the comp)
2nd: $50 Lululemon Gift Card, 1 Hour functional bowen therapy session, $10 Gift Code for Wicked Athletica
3rd: $25 Lululemon Gift Card, 1 Hour functional bowen therapy session, $10 Gift Code for Wicked Athletica

Progenex donated $30, $20, and $10 gift certificates for the winners.

Make sure to pick up you custom Lacross Ball from brandyourballs.net if you were one of the first 30 ladies to sign up! Your ball should be easy to find: your name will be branded on it.

2013 Women's Gauntlet at CrossFit Roseville
You may pick up your t-shirt when and if you survive the gauntlet! Props go to Level One Apparel for the Shirt Design.

Comments 2

  1. What a great day. All the ladies were AWESOME!! I only hope to be as bad ass as all of you one day! You are all amazing, and I’m so proud of all of you!!

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