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August 11, 2012

Sunday there are WODS at 10am and 12pm!

Results – Click here

NEVADA POLICE AND FIRE GAMES CROSSFIT COMPETITION!Athlete Briefing – 8:30am – Everyone should be present to go over range of motion for the WOD.  Any volunteers for judging should also be present at this time.  If anyone is not present when their heat starts, we will move up the competitors from heat 7.WOD #1 – 9:00am“Loaded Weapon”For time:1000m row800m run w/sandbag – 45/25lbs60 kb swings – 53/35lbs800m runWOD#2“Telescopic Burpee Ladder”Ground to overhead – 5 burpeesMen’s weight – 135lbs – 325lbs in 10lbs increments.Women’s weight – 95lbs – 135lbs in 10lb increments and 135lbs – 185lbs in 5lbs increments.Athletes will have 1 minute to complete the lift.  They must complete 5 burpees before each lift.  If an athlete misses a lift, they may attempt another lift before time runs out, or they deadlift until time runs out.  Deadlift reps will be the tie breakers.WOD #3“12 Minute Fire Fight”As many rounds as possible in 12 minutes of:buy in – obstacle course5 pullups10 thrusters – 95/65lbs15 box jumps -24/20″Athletes will begin with the obstacle course.  As soon as it is complete, they will begin working on the amrap.  The 12 minute countdown begins when they start the O course.

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