At Front Range CrossFit
Saturday & Sunday
October 3rd & 4th
We all have charity causes that we believe in. The Do More Charity Challenge allows you to choose the cause that YOU believe in and want to compete on behalf of. And if you do well, earn money for their cause.
The heat listing will be posted no later than noon on Friday. We will be using the results from the fundraising event to place you into your heats, with the winners of the team fundraising event going in the last heat.
All athletes will be required to be at all athlete briefings. The flow of the weekend will be athlete briefing, do that event. Athlete briefing, do that event. ETC.
You will have the opportunity to ask any questions you might have about each event at that event’s briefing.
7-8:30 AM Athlete Registration
8:45 AM Opening Ceremony and Event #1 Athlete Briefing
9:20 AM First heat of Event #1 (6-Person, Burpee/Pull)
11:15 AM Event #2 Athlete Briefing
12:00 PM First heat of Event #2 (2 person, Front Squat/Box over)
1:00 PM Event #3 Athlete Briefing
1:45 PM First heat of Event #3 (4 person, The 100s)
3:15 PM Event #4 Athlete Briefing
4:00 PM First heat of Event #4 (2 person, Row/Carry)
8:00 AM Venue Opens
8:45 AM Opening Ceremony and Event #5 Athlete Briefing
9:20 AM First heat of Event #5 (4 person, Sand Bag Hold Medley)
11:15 AM Event #6 Athlete Briefing
12:00 PM First heat of Event #6 (2 person, Muscle-up/GTO)
1:15 PM Final Event Athlete Briefing
2:00 PM First heat of Event #7 (6 person, Rowing and Bar Stuff)
4:00 PM Awards Ceremony
A pair consists of one male and one female athlete. Each person on your team must compete in one of the pairs workouts. Please remember that this is not the order in which the workouts will be performed. Just the listing of each workout.
We will be using normal standards for all movements. For example, if it says front squat, the hip crease needs to get below parallel and the hips fully open at the top for the rep to count. If we are using a non-standard range of motion, we will state that in the description.
In addition, on the competition weekend, there will be an athlete briefing prior to the start of each event.
Pairs Workout #1
4 rounds for time of:
300 meter row (Alternating partners)
30 meter shuttle, with 200 lbs
At the start of this workout, partner #1 will row 300 meters, then both partners will move the 200 lbs to the far end of the course. They will both return to the rower, touch the rower and partner #2 will row 300 meters. They will both then move an additional 200 lbs to the far end of the course.
They will repeat this process to return each set of 200 lbs to the starting line.
This has a 10 minute time cap.
Pairs Workout #2
As many ascending reps in 7 Minutes of:
front squats, 115 lbs (75 lbs)
box overs, 24” box
Partner #1 does one front squat and one box over.
Partner #2 does one front squat and one box over.
Partner #1 does two front squats and two box overs.
Partner #2 does two front squats and two box overs.
Partner #1 does three front squats and three box overs.
Parnter #2 does three fron………………
Etc for the whole 7 minutes.
Pairs Workout #3
20-15-10 reps for time of:
Ground-to-overhead, 165 lbs (115 lbs)
The pair performs 20 muscle-ups
The pair performs 20 GTO.
The pair performs 15 muscle-ups
The pair performs 15 G……..
Etc through the workout.
This has a 20 minute time cap.
The reps are cumulative.
The pair can divide the reps up any way they wish.
4-Person Workout #1
Each member of your six person team must compete in at least one of the 4-person workouts.
Four Person Workout #1
3 rounds for time of:
Sand Bag Hold, 120 lbs
12 box jumps, 20” box
12 kettlebell swings, 24 kg (16 kg)
12 weighted lunges, 95 lbs (65 lbs)
This workout is performed with each member of the four person team at a station. No work can be performed unless one member of the team has the sandbag on their shoulders. Other team members can assist a team member to get the sandbag to their shoulders. The team will rotate through the stations in order, with each member of the team performing each station three times.
This has a 15 minute time cap.
4-Person Workout #2
Please remember, each member of your six person team must compete in at least one of the 4-person workouts.
Four Person Workout #2
100 ball slams
100 goblet squats, 24 kg (16 kg)
100 pullovers (4 lb ball, 12 feet of separation)
The reps must be performed in order, with all 100 pull-ups performed before moving onto the ball slams, etc.
Six Person Workout #1
For time: 15-12-9 reps for time of:
deadlift, 135 lbs (95 lbs)
12-9-6 reps for time of:
burpee over the bar
clean, 135 lbs (95 lbs)
9-6-3 reps for time of:
burpee box jumps
snatch, 135 lbs (95 lbs)
One pair of athletes does each segment of the workout. Within the segment, the pair alternates with each other, performing all of the reps of their segment.
So the female does all of the burpee reps, then the male does all of the burpee reps. Then the female does all of the barbell reps. Then the male does all of the barbell reps, etc.
This has an 18 minute time cap.
Six person workout #2
3000 meter row
20 bar muscle-ups
40 deadlifts, 315 lbs
60 overhead squats, 95 lbs)
40 deadlifts, 315 lbs
20 bar muscle-ups
You may have an athlete on the rower the entire time.
All reps of each bar movement must be completed before moving onto the next.
You may have two athletes perform the deadlfts if you choose.