WOD 1

Classic Chipper

For Time:

Snatch x 10

Pull-up x 20

Box Jump Over x 30

Wall Ball x 40

Box Jump Over x 30

Pull-up x 20

Snatch x 10

On 3,2,1 GO, the athlete will perform 10 snatches.  Once 10 snatches have been completed and the bar is safely on the ground, the athlete will then move to the pull-up bar and perform 20 pull-ups.  Once 20 pull-ups have been completed the athlete will then move to their box and perform 30 box jump overs.  Once 30 box jump overs are completed the athlete will move to their wall ball and perform 40 wall ball shots.  Once 40 wall ball shots are completed the athlete will then work back down, completing the same reps of the same exercises in reverse order.  Once the last snatch is under control and locked out overhead, time will be called.

Prescribed Weights and Movements

 

Snatch

Bull Rider-105/165, Steer Wrestler-75/115, Rusty Spur-65/105,

Mutton Buster-65/95

 

Pull-up

Bull Rider-Chest to Bar, Steer Wrestler/Rusty Spur/Mutton Buster-Chin Over

 

Box Jump Over

Bull Rider-24/30, Steer Wrestler/Rusty Spur/Mutton Buster-20/24

 

Wall Ball

Bull Rider-16/30, Steer Wrestler-14/20, Rusty Spur-12/20, Mutton Buster 10/16

Standards

 

Snatch

Each rep must start with both plates touching the ground and end overhead with knees, hips and elbows fully extended.

This can be any type of snatch; power, squat, or split.  As long as you end with your feet together and are fully locked out.

The bar must make one continuous motion from ground to lockout overhead.

If the bar touches any part of the body above the hip on the way up, it is a no-rep.

Pull-up

Bull Rider

You must start in a hanging position with arms fully locked out.

Your chest must make contact with the bar at the top of the movement, below your collarbone.

Any grip is permitted.

Steer Wrestler/Rusty Spur/Mutton Buster

You must start in a hanging position with arms fully locked out.

Your chin must go over the bar at the top of the movement.

Any grip is permitted.

Box Jump Over

You may get over the box any way you choose.

Both feet must make contact with the top of the box at the same time.

Your hands may not touch the box at any time.

You may not use the corner of the box.

Stepping up is permitted in all divisions.

Wall Ball

At the start of each rep your hip crease must pass below the top of the thigh and the ball must make contact with the target for the rep to count.

If you drop the ball it must come to a complete stop on the ground before you can begin your next rep.

WOD 2

Sled Sprint

For Time:

Sled Push x 10m

Farmers Walk x 10m

Sled Push x 10m

Farmers Walk x 20m

Sled Push x 10m

Farmers Walk x 30m

Sled Push x 10m

Farmers Walk x 40m

On 3,2,1 GO, the athlete will push the sled 10m.  Once the front of the sled has passed the weighted buckets, they will pick up the weighted buckets and carry them back past the starting line.  They will then return to the sled and push it another 10m.  Once the front of the sled has passed the second set of weighted buckets, they will pick them up and carry them back past the starting line.  This pattern continues until the sled has been pushed the final 10m and the athlete returns to the starting line with the last two weighted buckets.  Once the buckets and the athlete are across the line time will be called.

Prescribed Weights

Bull Rider 230/270

Steer Wrestler 180/230

Rusty Spur 140/180

Mutton Buster 90/140

Standards

 

Sled

You must be facing the sled at all times.

The front of the sled must pass the weighted buckets in order to advance to the carry.

Farmers Carry

You may only use your hands to carry the buckets.

You must set the buckets down completely past the line in order to advance.

If you carelessly drop the buckets you must do 10 burpees on the spot, each time you drop them.  We understand you will be moving fast, but please respect our equipment and set them down in a controlled manner.

WOD 3

Double Ladder

For Reps and Time

Thruster and L-Sit Ladder

On 3,2,1 GO, the athlete will advance to the first station and have 1 minute to complete 5 thrusters.  Once 5 thrusters have been completed and the minute has expired, the athlete will move to station 2 and complete a 5 second L-Sit.  Once the athlete has completed the 5 second L-Sit and time has expired, the athlete will move to station 3 and perform 5 thrusters at a higher weight.  Once the 5 thrusters have been completed and time has expired, the athlete will move to station 4 and complete a 10 second L-Sit.  This pattern will continue until the athlete can not perform 5 thrusters at the prescribed weight or the required L-Sit time, within the minute.

Thruster Weights and L-Sit Times

All Divisions

 

Thruster

35/50/65/80/95/110/125/140/155/170/185/200

 

L-Sit in Seconds

5/10/15/20/25/30/35/40/45/50/55/60

Standards

Thruster

You may squat clean the first rep.

Your hip crease must go below the top of the thigh at the bottom of the rep and the bar must end overhead with knees hips and elbows fully extended.

It must be one continuous motion from the bottom to top.  Any stop in the middle will result in a no rep.

Once the knees and hips are extended there can be no re-dip.

Jerking the weight is not permitted.

Once the bar has reached the rack position, it may not go any lower until the set is completed.

You may not rest the bar on your back.

You may rest between reps as long as the bar stays in the rack position.

L-Sit

Bull Rider

The heels of the feet must remain off the ground.

The soles of the feet must remain perpendicular to the ground.

Any contact with the ground or the parallette will terminate the set.  This includes your thighs and hips.

You have as many attempts within 1 minute to complete the prescribed time, but the prescribed time must be unbroken.

Steer Wrestler/Rusty Spur/Mutton Buster

The soles of the feet must remain parallel to and off of the ground.

Any contact with the ground or the parallette will terminate the set.  This includes your thighs and hips.

You have as many attempts within 1 minute to complete the prescribed time, but the prescribed time must be unbroken.

WOD 4

“The Missing Piece”

 

TBA

The Lone Ranger Heat Times 2014

(EVENT1/EVENT2/EVENT3/EVENT4)

BULL RIDER (PRO) DIVISION

BR01	Pamela Marschner	CF South Aurora	11:10a /    9:35a / 1:23p / 2:45p
BR02	Caroline Chartrand	719	11:10a /    9:40a / 1:23p / 2:45p
BR03	Dana Leenheer	Pandora’s Box	11:10a /    9:45a / 1:23p / 2:45p
BR04	Trina Ruhland	Verve	11:30a /    9:50a / 1:23p / 2:45p
BR05	Lindsey Mertens	719	11:30a /    9:35a / 1:23p / 2:45p
BR06	Jessica Gianardi	CF Caliente	11:30a /    9:40a / 1:23p / 2:45p
BR07	Abigail Kassulke	719	11:50a /    9:45a / 1:23p / 2:55p
BR08	Kristina Bray	Pikes Peak CF	11:50a /    9:50a / 1:23p / 2:45p
BR09	Dustin Hein	719	11:10a /    9:55a / 1:31p / 3:05p
BR10	Andrew McDonald	719	11:10a / 10:00a / 1:31p / 2:55p
BR11	Matt Rodgers	Pikes Peak CF	11:10a / 10:15a / 1:31p / 2:55p
BR12	Shawn Kelly	719	11:10a / 10:10a / 1:31p / 3:05p
BR13	Daniel Martins	PFCF	11:30a / 10:25a / 1:31p / 2:55p
BR14	Matt Johnson	Nocoast CF	11:30a /    9:55a / 1:31p / 3:05p
BR15	Daniel Considine	PFCF	11:30a / 10:15a / 1:31p / 2:55p
BR16	alex esqueda	CF Rocky	11:30a / 10:20a / 1:31p / 2:55p
BR17	Chris Thomas	Pikes Peak CF	11:50a / 10:05a / 1:31p / 3:05p
BR18	Collis Spann	PFCF	11:50a / 10:20a / 1:31p / 3:05p
BR19	Jonathan Moffitt	Mile High CF	11:50a / 10:00a / 1:31p / 3:05p
BR20	Justin Anderson	Pando CF	11:50a / 10:25a / 1:31p / 2:55p
BR21	Aleksander Stefanov	Flatirons CF	11:50a / 10:10a / 1:31p / 3:05p

 

STEER WRESTLER (Rx) DIVISION

SW01	Mandy Fernholz	719	9:30a  / 8:05a / 12:45p / 1:45p
SW02	Karen Mutcher	719	9:30a  / 8:00a / 12:45p / 1:55p
SW03	Christianne Norman	719	9:30a  / 8:10a / 12:45p / 2:05p
SW04	dAWN oLIVER	719	9:30a  / 8:15a / 12:45p / 1:55p
SW05	April Willie	PFCF	9:50a  / 8:05a / 12:45p / 1:45p
SW06	Angie Jorde	PFCF	9:50a  / 8:00a / 12:45p / 2:05p
SW07	Vanessa Jansen	CF SoCo	9:50a  / 8:10a / 12:45p / 1:45p
SW08	Natalie Mitchell	CSCF	9:50a  / 8:15a / 12:45p / 1:55p
SW09	Marilee Lake	719	10:10a / 8:20a / 12:45p   / 2:05p
SW10	Kristin Sanders	Backcountry CF	10:10a / 8:25a / 12:45p   / 2:05p
SW11	Staci Meredith	Mile High CF	10:10a / 9:00a / 12:45p   / 1:45p
SW12	Adrienn Loughmiller	PFCF	10:10a / 9:05a / 12:45p   / 1:55p
SW13	Stefanie Metcalf	719	10:30a / 9:00a / 12:45p   / 2:05p
SW14	Brittany Williams	Osprey CF	10:30a / 9:05a / 12:45p   / 1:45p
SW15	Tori Messenich	CF Unbroken	10:30a / 8:20a / 12:45p   / 1:55p
SW16	Annie Brunner	Alpine CF	10:30a / 8:25a / 12:45p   / 1:55p
SW17	Megan Markee	CF Unbroken	10:50a / 9:10a / 12:45p   / 1:45p
SW18	Deanna Minor	PFCF	10:50a / 9:10a / 12:45p   / 2:05p
SW19	Tiffany Brunton	Driven Strong CF	10:50a / 9:15a / 12:45p   / 1:55p
SW20	Katie Miller	Park MeadowsCF	10:50a / 9:20a / 12:45p   / 2:05p
SW21	AshleyAnn Mroczkowski	CF Crazed	10:50a / 9:15a / 12:45p   / 1:45p
SW22	Hector Tapia	Black Box Fitness	9:30a  / 8:30a / 1:06p /  2:15p
SW23	Mark Travis	Black Box Fitness	9:30a  / 8:35a / 1:06p /  2:25p
SW24	JOSUE OLIVER	719	9:30a  / 8:45a / 1:06p /  2:35p
SW25	Sean Heuertz	719	9:50a  / 8:30a / 1:06p /  2:25p
SW26	Brendan Netherton	unaffiliated	9:50a  / 8:35a / 1:06p /  2:15p
SW27	Remick Loudon	719	9:50a  / 8:40a / 1:06p /  2:25p
SW28	Lance Morgan	719	9:50a  / 8:50a / 1:06p /  2:25p
SW29	Benjamin Locke	Cutthroat CF	10:10a / 8:40a / 1:06p   / 2:35p
SW30	Joseph Levine	CF Endemic	10:10a / 8:55a / 1:06p   / 2:35p
SW31	Kelian Cheze	Pikes Peak CF	10:10a / 9:25a / 1:06p   / 2:35p
SW32	alec hall	CF Unbroken	10:10a / 9:30a / 1:06p   / 2:15p
SW33	Isaac Tafoya	Easton Training	10:30a / 8:45a / 1:06p   / 2:25p
SW34	David Snyder	CF Cherry Creek	10:30a / 8:50a / 1:06p   / 2:35p
SW35	Shean Kirin	Park MeadowsCF	10:30a / 9:20a / 1:06p   / 2:15p
SW36	Michael Guskey	Crossfit ETD	10:30a / 9:25a / 1:06p   / 2:25p
SW37	Stephen Jackson	Pikes Peak CF	10:50a / 8:55a / 1:06p   / 2:25p
SW38	Nathan Morris	CF Unbroken	10:50a / 9:30a / 1:06p   / 2:35p

 

Mutten Buster (Novice) Division

MB01	Crystal McCasland	719	7:50a / 10:30a / 1:44p / 12:55p
MB02	Autumn Lee	Backcountry CF	7:50a / 10:35a / 1:44p   / 1:05p
MB03	Chelsea Novotny	CF Unbroken	7:50a / 10:40a / 1:44p   / 12:55p
MB04	Loren Weiner	CF Cherry Creek	7:50a / 10:45a / 1:44p   / 1:05p
MB05	Alexis Dabrowski	CSCF	8:10a / 10:30a / 1:44p   / 12:45p
MB06	Rachel Dalrymple	719	8:10a / 10:35a / 1:44p   / 12:45p
MB07	Samie Wingfield	719	8:10a / 10:40a / 1:44p   / 12:55p
MB08	Cortney Grant	Backcountry CF	8:10a / 10:45a / 1:44p   / 12:55p
MB09	Jamie Cohen	PFCF	8:30a / 10:50a / 1:44p   / 12:45p
MB10	Brittany Strachan	Ruya CF	8:30a / 10:55a / 1:44p   / 1:05p
MB11	Lauren Johnson	CF Cherry Creek	8:30a / 11:00a / 1:44p   / 12:55p
MB12	Allison LaVoie	Osprey CF	8:30a / 11:00a / 1:44p   / 12:45p
MB13	Hannah Markow	Pando CF	8:30a / 11:05a / 1:44p   / 1:05p
MB14	Stacy Read	Pando CF	8:30a / 11:10a / 1:44p   / 12:55p
MB15	Theresa Callaghan	Ruya CF	8:30a / 11:05a / 1:44p   / 12:55p
MB16	Amy Foreman	Backcountry CF	8:30a / 11:10a / 1:44p   / 1:05p
MB17	Leslie Gentile	CF Cherry Creek	8:50a / 11:15a / 1:44p   / 12:45p
MB18	Jacquelyn Jones	PFCF	8:50a / 10:55a / 1:44p   / 12:45p
MB19	Autumn Lowry	CF Crazed	8:50a / 10:50a / 1:44p   / 12:45p
MB20	Douglas Wolfe	PFCF	7:50a / 11:30a / 2:03p   / 1:15p
MB21	Jason Martin	Backcountry CF	7:50a / 11:35a / 2:03p   / 1:15p
MB22	Corey Williams	24Hr Broadmoor	7:50a / 11:40a / 2:03p   / 1:25p
MB23	Matthew Rispoli	Ruya CF	7:50a / 11:45a / 2:03p   / 1:15p
MB24	Chuan Khor	Flatirons CF	8:10a / 11:30a / 2:03p   / 1:15p
MB25	Shawn Keehn	PFCF	8:10a / 11:35a / 2:03p   / 1:15p
MB26	Alex Romero	FFS	8:10a / 11:45a / 2:03p   / 1:25p
MB27	michael bartczak	CF Omnia	8:10a / 11:40a / 2:03p   / 1:15p
MB28	Justin Recla	CF South Aurora	8:50a / 11:50a / 2:03p   / 1:15p

 

RUSTY SPURS (MASTERS) DIVISION

RS01	Teresa Gessner	CF Unbroken	9:10a / 11:20a / 2:12p / 1:25p
RS02	Sherry Fushimi	CF Unbroken	9:10a / 11:25a / 2:12p   / 1:25p
RS03	Susan hirst	CSCF	9:10a / 11:20a / 2:12p   / 1:25p
RS04	julie mitchell	Flatirons CF	9:10a / 11:25a / 2:12p   / 1:25p
RS05	Theo Dehoyos	Unaffiliated	8:50a / 11:15a / 2:16p   / 1:35p
RS06	Rob Hellem	Unaffiliated	8:50a / 11:55a / 2:16p   / 2:15p***
RS07	Eric Brashears	PFCF	8:50a / 12:00p / 2:16p   / 1:35p
RS08	James Royce	BackCountry CF	8:50a / 12:05p / 2:16p   / 1:35p
RS09	Chris Hoey	PFCF	9:10a / 11:50a / 2:16p   / 1:35p
RS10	Doug Wolanske	CF Unbroken	9:30a / 10;05a / 2:16p   / 1:35p
RS11	Kevin Williams	FRCF	9:10a / 11:55a / 2:16p   / 1:35p
RS12	Rob Small	Park MeadowsCF	9:10a / 12:00p / 2:16p   / 2:15p***
RS13	Jason Harper	CF Crazed	9:10a / 12:05p / 2:16p   / 1:35p

 

*** We are aware these heats times overlap…you will understand once we released WODs

7:00A – 7:30A                   REGISTRATION (EARLY CHECK-IN ON FRIDAY FROM 3PM-7PM)

7:30A – 7:35A                    NATIONAL ANTHEM

7:35A – 7:50A                    ATHLETE BRIEF

7:50A – 12:10P                  EVENT 1

8:00A – 12:10P                 EVENT 2

12:10A – 12:30P               BREAK

12:30P – 12:45P               ATHLETE BRIEF

12:45P – 3:03P                 EVENT 3

12:45P – 3:15P                  EVENT 4

3:15P – 4:35P                    FINAL

4:35P – 5:00P                  AWARDS

June 23rd – Registration Closes at 5pm

June 24th – General Info Released (Parking, Tent City, Etc.)

June 25th – Heat Times Released at 5pm

June 26th – WODs Released at 5pm

Exercise	Mutton Buster(Level-1)	Steer Wrestler(Level-2)	Bull Rider(Level-3)	Rusty Spurs(Masters)
Deadlift	185/125	225/155	315/205	205/145
Back Squat	165/105	185/125	225/155	175/115
Front Squat	135/85	165/105	205/125	155/95
Power Clean	135/85	165/105	205/125	155/95
Squat Clean	135/85	165/105	205/125	155/95
Jerk	95/65	135/95	205/125	115/75
Overhead Squat	95/65	115/75	165/105	105/65
Power Snatch	95/65	115/75	165/105	105/65
Squat Snatch	95/65	115/75	165/105	105/65
Thruster	95/65	115/75	165/105	105/65
SDHP	95/65	115/75	135/95	95/65
Ball Slam	30/20	40/30	50/40	30/20
KB Snatch	44/26	53/35	70/44	44/26
KB Swing	44/26	53/35	70/44	53/35
Pullups	Chin Over	Chin Over	C2B	Chin Over
Jumps	Yes	Yes	Yes	Yes
Wall Ball	16/12	20/14	30/16	20/12
Burpees	Yes	Yes	Yes	Yes
Toes to Bar	No	Yes	Yes	No
Pushups	Yes	Yes	Yes	Yes
Lunges	Yes	Yes	Yes	Yes
Dips	No	Yes	Yes	No
Odd Objects	Yes	Yes	Yes	Yes
Double Under	No	Yes	Yes	No
Rowing	Yes	Yes	Yes	Yes
Running	Yes	Yes	Yes	Yes
Tires	Yes	Yes	Yes	Yes
Muscle Ups	No	No	Yes	No
HSPU	No	No	Yes	No

Determining exactly where to draw a line between novice (Mutton Buster), Rx (Steer Wrestler) and Pro (Bull Rider) is a tricky task at best, but we have come up with a line nonetheless. Remember, these are not absolutes, just guidelines. If you match up with a majority of any of these choose that category.

This competition is designed for athletes who are new to competitions as well as those who are tenured pros. The goal is to promote a friendly, yet competitive environment for those who wish to challenge themselves. Expect weights and movements that are challenging in all divisions.

LEVEL 1 – MUTTON BUSTER

This division is reserved for those who have just recently started doing CrossFit and want to get into a competition but don’t feel comfortable jumping into an Rx only comp. When registering for this competition please understand this division will be the only division with additional scaling.

• Less than 6 months experience
• Less than 5 unassisted pull ups
• Deadlift is less than 2x bodyweight
• Mile run is over 9 minutes
• Only does single unders
• Uses scaled weights for most workouts
• 3 out of 6 MUST apply to enter this division 

LEVEL 2 – STEER WRESTLER

This is our Rx division and is for most of you who have been doing CrossFit for a little while. We want for the people who register for this division to be able to do most of their daily WODs as Rx.

• Over 6 months experience
• More than 5 unassisted pull ups
• Deadlift is more than 2x bodyweight
• Mile run is under 9 minutes
• Can do double unders
• Uses RX weights for most workouts 

LEVEL 3 – BULL RIDER

This division is reserved for the firebreathers. Enter this division if you have mastered most CrossFit movements and continue to work on being more efficient. Expect Regional and Games style skills and weights. We will only open up 20 spots for this division.

• 3:00 min Fran
• 500/300+ lb deadlift
• 3:00 min Grace
• 275/185 C+J
• 20+ rounds of Cindy
• 7 min 2k row 

MASTERS – RUSTY SPURS

This division is reserved for the real deal heros. Enter this division if you are over 40 and want to set the standard for all these yearlings to strive for. Whether you are a tenured pro or just trying to stay young we will make sure you have a blast!