Event Details

When:

Saturday December 9th, 2017

Time:

Athlete Check-In 730am
Athlete Briefing 8am
Event Begins 9am

Where:

CrossFit KADA
8080 Southpark Lane
Littleton, CO 80120

Divisions:

M/M RX
F/F RX

Cost:

$60 per Team

This event will support Open Door Ministries in Denver. 10% of athlete registration will go toward new coats, hats and gloves for the community in need in downtown Denver. On Sunday December 10th, we will head downtown like we did last year and serve the community, sharing the love of Jesus and handing out warm clothes to those in need. If you would like to learn more about Open Door Ministries, click here.

If you do not wish to compete, but would like to donate to the ministry, you can do so beginning December 1st. There will be a donation box at the gym where you can bring these new items:

Socks
Gloves
Hats
Scarves

RX Standards:

Athletes Participating in the RX division should be able to perform these movements:
CLEAN AND JERK 155/105
SNATCH 115/75
DEADLIFT 225/155
BACK SQUAT 155/105
OHS 115/75
WALL BALLS 20/14
KB SWINGS 55/35
BOX JUMPS 24″/20″
PULL UPS- YES
TOES 2 BAR- YES (one partner necessary)
DU’S- YES
Athletes participating in the scaled should be able to perform these movements:
CLEAN AND JERK 105/65
SNATCH 75/55
DEADLIFT 155/105
BACK SQUAT 105/65
OHS 75/55
WALL BALLS 14/10
KB SWINGS 45/25
BOX JUMPS 20″/20″
PULL UPS- JUMPING
HANGING KNEE RAISES-YES
DU’S- NO

WOD 1

All I want for Christmas is…a Good Set of Buns

– 10 Front Squats (135/95)(75/55)
– 30 Double Unders/ 45 Singles
– 8:00 Min. AMRAP

* partners alternate complete rounds, barbell starts on the ground must be cleaned first

WOD 2

-1000M Row
– 80 Single Arm DB Snatch (55/35)(35/20)
– 60 Pull-Ups/ Jumping Pull Ups

TIME
– 12:00 min. time cap
– Partners may break up reps however they want

WOD 3

– 50 Wall Ball Shots (20/14) (14/10)
– 40 Box Jump (24/20)
– 30 Lateral Bar Over Burpees
– 20 Deadlifts (225/155) (155/115)
– 30 Lateral Bar Over Burpees
– 40 Box Jumps (24/20)
– 50 Wall Ball Shots (20/14) (14/10)

TIME
– 15:00 Min Time Cap
– Partners may break up reps however they see fit.
– Steps up are allowed in place of box jumps in both divisions

Stay tuned to this page as the event draws nearer for updates, including workouts, to the 2017 edition of Iron Sharpens Iron!