Lakeside Rumble

Returning in August 18, 2018 

to the banks of beautiful Lake Junaluska, NC

Outdoor 4-person team event (All-Male, All-Female, Co-Ed)

Registration price is $300/team

Capped at 50 teams

Brought to you by the team at CrossFit 2311. A portion of the proceeds will benefit

 Haywood Pathways Center. This event will take place at the Lake Junaluska Conference 

and Retreat Center.

Lakeside Rumble WODs

WOD 1 - "Francy"

Team will split into pairs. Co-ed teams must stay male/male and female/female. Pair A performs workout #1 while pair B simultaneously performs workout #2. When both pairs finish, Pair B then performs workout #1 while Pair A simultaneously performs workout #2. Score is total time to complete all workouts. Pairs must stay together and can divide the work however they wish.

Workout #1
21-15-9

Dumbbell Thrusters (RX 50/35) (SC 35/20)

Pull Ups (pull ups OR ring rows for SC  ring row reps 42,30,18)

Workout #2
3 Rounds

15 Overhead Squats (RX 95/65) (SC 65/35)

1000m Assault Bike

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WOD 2 - "Surf’s Up"

This is a relay  One Bellyak per team. One teammate paddles out and back around a buoy. The next partner goes and so on until all four people have completed the course. Score is time last person gets back to shore.

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WOD 3 - "Push and Pull"

Team can split up work however they choose. Wall balls and rower are going at the same time. Whenever there is a switch of people performing wall balls, every team member (including the rower) must stop and complete 10 burpees before resuming the workout. There is a 12 minute time cap. Score equals total time to complete 200 wall balls and 1500m. One second penalty is given for every wall ball and meter not completed in time cap.

200 Wall Balls (Males 10 foot target 20# RX / 14# SC) (Females 9 foot target 14# RX / 10# SC)

1500 m row

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WOD 4 - "Relay Race"

Teams will split into Pair A and Pair B and remain together throughout the workout. Co-ed teams must stay male-male and female-female. When Pair A finishes #1, Pair B begins #2. When Pair B finishes #2, Pair A begins #3. When Pair A finished #3, Pair B begins #4. Score is time Pair B completes #4. Work is split however pairs decide.

#1 Pair A - 60 feet - Partner Carry out and back: Team mates switch at the turn around 

                  50 Shoulder to Overhead (RX 135/95) (SC 115/75)

#2 Pair B - 60 feet - Walking Lunges out and back: Both teammates lunging the whole time 

                  50 Toes to Bar (SC Hanging Knee Raises)

#3 Pair A - 60 feet - Bear crawl out and back: Both teammates crawling the whole time 

                  50 Hang Cleans (RX 135/95) (SC 115/75)

#4 Pair B – 60 feet - Sprint out and back: Both teammates sprint out and back 

                  50 Deadlifts (RX 225/155) (SC 165/115)

Movement Standards

Click here for the movement standards.

IMPORTANT!

*BY CLICKING "SUBMIT" YOU ACKNOWLEDGE THAT YOU ARE SIGNING THE AGREEMENT AND WAIVER FREELY AND VOLUNTARILY, AND INTEND BY YOUR ACCEPTANCE TO BE A COMPLETE AND UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW.

*You must be over 18 years of age OR the parent/legal guardian of a minor under 18 years of age OR the legal guardian of an incapacitated and/or mentally challenged person in order to agree to the text above.

*ALL members of a team agree to the terms of the waiver when submitted.


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