The 2014 CrossFit Oakdale Fran-niversary is:
The Girls Gauntlet Elite
AMRAP 5
Diane Ladder
9-15-21-27-33…rep rounds increasing by 6
Deadlift 225/155
Handstand Pushup
Rest 5 minutes, # rotate to next station
AMRAP 5
Pushup Annie Ladder
10-20-30-40-50…rep rounds increasing by 10
Hand Release Pushup
Doubleunders
Rest 5 minutes, rotate to next station
AMRAP 5
Partner Grace Plus
As many Clean and Jerks as possible, 135/85
Rest 5 minutes, rotate to next station
AMRAP 5
Fran Ladder
9-15-21-27-33..rep rounds increasing by 6
Thruster 95/65
Pullup
The Girls Gauntlet Open
AMRAP 5
Diane Ladder
9-15-21-27-33…rep rounds increasing by 6
Deadlift 185/115
Bar Facing Burpee
Rest 5 minutes, rotate to next station
AMRAP 5
Pushup Annie Ladder
10-20-30-40-50-60…rep rounds increasing by 10
Hand Release Pushup
Doubleunders
Rest 5 minutes, rotate to next station
AMRAP 5
Partner Grace Plus
As many Clean and Jerks as possible, 95/65
Rest 5 minutes, rotate to next station
AMRAP 5
Fran Ladder
9-15-21-27-33…rep rounds increasing by 6
Thruster 75/45
Kettlebell Swing 53/35
Once all teams have completed the Girls Gauntlet, we will take a short break, reset the field, and in heats perform:
Kar-abel
Elite
AMRAP 9
30 Wallball 20/14 to 10’/9′
6 Snatch 135/85
Open
AMRAP 9
30 Wallball 20/14 to 10’/9′
6 Snatch 95/65
All workouts will be completed partner style – one partner works while the other partner rests – only one athlete works at a time. To switch partners, you must tag your partner in on every movement.
Scoring
The scoring system will be like the CrossFit Games Open and Regionals – 1 point for first place, 2 points for second, 3 for 3rd, etc. Each WOD will be scored individually, there will be 5 data points.
A quick note on the weights
We have incorrectly provided the weights for the WODs in the last few weeks. That is my fault – what you see above is what you will see on Saturday. Specifically on the ladies weights – 85# is Grace and Isabel weight.
Logistics of the Girls Gauntlet
The Gauntlet will begin with the Open Division. The first team will enter at 8:30am and perform Diane (Deadlift/Bar Facing Burpee) for 5 minutes. After Diane is complete, the first team will get a 5 minute rest and rotate to the Pushup Annie station. At 8:40am, as the first team moves to Pushup Annie, the second team will move to Diane to begin the Girls Gauntlet. After this round, team 1 will move onto the Grace Plus station, while team 2 will move to Pushup Annie, and the third team will enter the field and perform Diane. We will keep sending teams through until all team have completed the Girls Gauntlet.
Right now, we are planning on pushing 2 teams through the Girls Gauntlet every 10 minutes. So, 2 teams will be performing at every station once everything is rolling along.
Registration
Registration will open at 7am. Because some teams may not begin until after 10am, we will hold a “rolling” registration. If you are an experienced CrossFitter, we ask that you show up 45 minutes before your heat time. Otherwise, we will have an athlete briefing at 8:10am.
We will post a video standard early this week. As stated before, movement standards will be in line with the CrossFit Games Open.
If you have any questions, please contact us.
We will send out heat schedules on Thursday.
Workout of the Day
Strength/Skill
Front Squat, 2RM
In 20 minutes, establish a heavy 2 Rep Front Squat
Conditioning
10-9-8-7-6-5-4-3-2-1
Wall Ball 20/14
Toe to Bar
At the beginning of each round, perform 20 Doubleunders. If you don’t have Doubleunders do 7 DU attempts or 30 backwards.