No Retreat No Surrender – March 15th – WOD 1,2 & 3 Released
This competition is mainly for those who have been in CrossFit under 2 years, or will consider this their first Crossfit Competition.
Please refer to the standards.
There are no Scaled Divisions. Male/Female
Athletes who register must be able to do the following:
NOTE: Standards have been adjusted.
Hand Release Push Up
Clean 115/85 for reps
Front Squat 115/85
Shoulder to Overhead
Wallball Shot 20/14
Power Snatch 95/65 For Reps
Deadlift 185/135 for reps
KB Swing 55/35 for reps
Box Jump 24/20
1 Rep Max Complex EMOM
1 Clean any type
1 Front Squat
1 Shoulder To Overhead
Once 1RM is reached Max HRPU 1 Min – 1 lbs per PU added
There will be 11 stations. Each station will have a bar already set with weights begining with 115 for men : 85 for women. Each station will increase by 10lb for men / 5lbs for women.
At the minute the athlete will complete the complex, once completed they athlete will move on to the next station and continue until 1 RM is preformed.
Once 1RM is established athlete will use the next minute (1) to complete AMRAP of Hand Release Push-Up. Each push-up will add 1lb to your total.
AMRAP 12 Minutes
By-In 250 M. Run with Sled 45/25
8 Wallball Shots 20/14 10ft
6 Over the bar Burpee (Bar Facing)
2 Power Snatch 95/65
Athlete will begin the WoD with a Sled Pull 45/25 of 250m (only once).
Then complete As Many Rounds As Possible (AMRAP) of
Wallball Shots – OTB Burpee – Power Snatch
Wallball Shots Standards:
The wall ball shot starts with the athlete standing and the medicine ball grasped in both hands at chest height. The athlete then squats down, achieving the bottom of the squat with the hip crease below the top of the patella. The athlete then explosively stands up, throwing the medicine ball at the assigned target. The ball must make contact with any part of the green target (10 foot target) for the rep to count. If the ball does not hit the target it will not count, the entire rep must be performed from the start.
Over The Bar Burpee:
Athlete will begin by facing the bar, perpendicular to the bar. Athlete will then drop to the floor and touch chest and thighs to floor, Burpee is completed by jump over the bar with your feet together. You may take a small step forward before jumping over, but jumping one foot at a time is not allowed. For Burpee to count athlete can redo the Jump, no need to redo Burpee.
The exercise starts with the athlete grasping the barbell, with both plates in contact with the ground. The athlete then completes a snatch. At the finish, the knees, hips, shoulders and elbows must be in extension, and the athlete must show control of the barbell for the rep to count. The athlete must perform the exercise in one motion. It can be a muscle snatch, a split snatch, as long as it is not a full squat snatch.
Complete For Time:
50 Double Unders (DuBs)
20 Deadlift 185/135
20 Goblet (KB) Forward Lunges 55/35 (Total)
20 Power Clean 115/85
20 Box Jump 24/20
20 Goblet Thrusters 55/35
20 KB Swings 55/35
20 Deadlift 185/135
Athlete will have 1 bar, set at 185/135lb for deadlifts.
The athlete will strip 70/50 lbs off the bar for the 115/85lb power clean.