Stay Tuned for all the WODs!

WOD 1:  "Grand Slam"

For Time

50 slamball cleans (Rx: 50|35 Sc/Masters: 35|20)

40 slamball squats

30 cal row

40 slamball squats

50 slamball cleans

Partners can divide work however they want, but only one partner can work at a time. Slamball cleans will be cleaning the slamball and throwing it over a shoulder. Squats will be to a medball.


WOD 2:  Coming in mid-June


 

WOD 3:  Coming in July

 



2019 MOVEMENT STANDARDS

Trying to figure out whether you should compete in the Rx or Scaled/ Master's divisions?  Here's some basic movement standards to help you decide.  We do allow teams to change divisions up to the week of the event, so sign up and make your decision later — just email us at info@crossfit309 to make a change! This is not a guarantee that you will see these movements or that you won't see other movements.  The barbell weights are all stated as weight the athlete is capable of moving for 10 reps. 

Rx Division (Major League)

  • Deadlift: 185 / 125

  • Clean & Jerk: 155 / 115

  • Wall Balls: 20 / 16

  • Hang Cleans: 155 / 105

  • Shoulder to Overhead: 135 / 95

Scaled Division (Minor League) / Master's Division 35+ (Slow-Pitch Softball)

  • Deadlift: 115 / 75

  • Clean & Jerk: 95 / 65

  • Wall Balls: 16 / 10

  • Hang Cleans: 115 / 65

  • Shoulder to Overhead: 95 / 65