The Grand Expansion Party is Tomorrow!!! Here’s the WODs!!!

The Party starts at 9:00, and the first WOD is set to start around 9:30.  The scoring is a lot like Golf.  Par is 0, and under that is better than over.  Just ask Tiger Woods, he knows all about being over Par now.

The WODs go like this:

9:30, WOD 1: 3 Rounds for Time:

  • 550 Yard Run (one lap around the building)
  • 15 push-presses (95/65)
  • 15 Knees-to-Elbows

10:30, WOD 2: Open Qualifier WOD 11.1

AMRAP in 10 Minutes

  • 30 Double Unders
  • 15 Power Snatches (75/55)

11:30, WOD 3:  10 Rounds For Time

  • 10 Deadlifts (BW/75%BW)
  • 30 Lateral Jumps over the bar

12:30, WOD 4: “Cindy” AMRAP in 20 Minutes

  • 5 Pull-ups
  • 10 Push-Ups
  • 15 Squats

And finally, any time during the day, do a single rep max Bench Press.

If you are competing for the title of Tarzan or Jane (Best Male and Female) of the day, you need to complete all 4 WODs plus the bench press.  The scoring will be like this: Take you total time of WODs 1 and 3, and then subtract 1 second for every pound you bench press. Then subtract that from the number of rounds and partial rounds that you completed of WODs 2 and 4.

So, say Joe CrossFit has the following scores:

  • WOD 1: 15:00 minutes
  • WOD 2: 5 Rounds
  • WOD 3: 9:00 Minutes
  • WOD 4: 20 Rounds
  • Bench Presses 240

The score would be 15:00 Minutes + 9:00 Minutes = 24 Minutes, then subtract 4 minutes for the bench = 20.00

Then subtract the 25 rounds (20+5= 25) from 20 minute time and you get a score of -5, or 5 below par.  This is a good score.

We also have a super cool spreadsheet made by James Patounas and Stef Stam that does all the heavy math for us, since us gym rats are no good at adding unless it’s in combinations of 10, 25, 35 or 45.

Of course, you don’t have to do all the WODs, or any of them for that matter.  You can choose to participate to whatever extent that you would like.  There are some cool prizes for the ones who go for the whole enchilada, though…

We are so excited to see all of you tomorrow.  The fun starts at 9, so don’t be late, especially if you want to get into the 9:30 WOD.

– Tim



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