CrossFit Scottsdale’s 2012 Regional Affiliate Team Tryouts: WOD’s announced

Congratulations Team CrossFit Scottsdale. For the third year in a row we have qualified to compete at the regional level (5 states). The top 30 affiliate teams that competed in the CrossFit Games Open were selected from each region to participate. This year we will be holding team tryouts to find the best competitors for our team.

Anyone who competed in the Reebok CrossFit Games Open season is encouraged to compete, participate, try out and join us in Colorado. It’s great to have a support system and have familiar faces in the crowd cheering on the team. If you plan on attending and are not planning on competing on the regional team please keep us in the loop so that we can coordinate and add you to the regional updates.

Team tryouts will take place this week on Friday 4/6 and Saturday 4/7. There will be several workouts per day to simulate a real competition with strategy planning, timing, rest, sleep, nutrition and recovery. We are competing for the top affiliate in the state and a chance to go to The CrossFit Games in July in California.

What are the WOD’s???

WOD 1:
 “The Track” (Friday 4/6 at 4:30pm Location TBD)

1. 800 M Run for Time
2. handstand walk for distance on grass
3. Plank  Hold for time on forearms
4. L Sit Hold for time on parallettes
5. “Suicide to Overhead”- For time: 100 M Run (Lalanne Burpees (ground to over head      with a plate), 2,4,6,8,10,12……. (45# plate men/ 35# plate women). Weight must be locked out overhead. 8 minute AMRAP

WOD 2: “Gut Check” (Friday 4/6 at 7:30pm at CrossFit Scottsdale)

1. 30 squat cleans for time (185#  men/ 115#  women) 10 minute cut off, rest 1 minute, 2 minutes to get 1 rep max snatch
2. 10 minute AMRAP of: 10 Kettle Bell Swings (75# men/55# women, 10 OH Squats (135# men/85# women), 10 Toes to Bar

WOD 3: “Fran”  +1 (Saturday 4/7 at 9am at CrossFit Scottsdale)

1. “Fran” for time (rest 1 minute)
2. Finisher:  Max unbroken HSPU

WOD 4: “The Finish Line Chipper” (Saturday 4/7 at 11am at CrossFit Scottsdale)

1000m Row, Sled push (down and back) (4/45 # plates men, 4/25# plates women), 50 Games Push Ups, 40 OH walking lunges with a 45lb/35lb plate, 30 Chest to Bar Pull Ups, 20 Pistols, 10 ring dips, 5 muscle ups. 25 minute cut off.

*Scales on the weight can be reduced in 10# increments as needed. Those that scale will will rank behind those that don’t but can still place.

*1/3 of your overall team tryout score will come from your ranking in the Open.

Please email Najla@CrossFitScottsdale.com if you are interested in helping at the team tryouts. We need a few extra hands and some judges.

Affiliate Team Training will occur: M, W, F 4:30pm in the Games Class and  T, W 7pm (entire official team required).

The Southwest CrossFit Games Regionals will take place at the Douglas County Fairgrounds in Castle Rock Colorado (outside of Denver) on May 4,5, 6 (Friday-Sunday). http://games.crossfit.com/article/announcing-regional-venues

We are still trying to secure 6 ($500) sponsorships to take care of the majority of the lodging expenses for the team for the weekend, we will be creating a “warm up shirt” with company logos on them to wear throughout the weekend. If you have a business or know of someone who is interested in helping fund some of the expenses of the team, please share this opportunity with them and let me or Luke know so that we can get them plugged in.

#GOODLUCK #LIFTHEAVY #HAVEFUN