News and Updates for Dragon Slayers

***WODS RELEASED***

WOD 1

Time Cap-15min

For Time

Row x 2000m

**To start and every 2min, you must perform 10 Kettlebell Thrusters.

Pro – 35/53

RX – 26/44

35-44 – 26/44

45-54 – 18/35

55+ – 18/35

 

The athlete will begin the workout with 10 KB Thrusters, 5 on each arm. Once the 10 thrusters have been completed, they will begin rowing 2000m.  At the top of each 2min, the athlete must get off of the rower and perform another 10 KB Thrusters.  Repeating this cycle until the athlete has reached 2000m.

 

Standards

 

KB Thruster – The bell must start in the rack position with the other hand securing the bell in place. The athlete must then squat, hip crease below the top of the thigh, and finish with the bell locked out over head, knees, hips, and elbows extended.

 

**If you drop the KB at any point you must re-start your set. If you drop it a second time you must re-start your 2000m row.

 

WOD 2

For Reps

AMRAP in 5min:

PRO – HSPU/Box Jump Over (20/24)

RX/35-44/45-54 – Burpee Box Jump (20/24)

55+ – Burpee Step Up (20/24)

 

PRO – The athlete will begin with either exercise, HSPU or Box  Jump Overs. The athlete will have 5 min to complete as many reps of both exercises as possible in any way they choose. The LOWEST number of reps for either exercise will be the final score. For example, if the athlete performs 40 Box Jump Overs and 10 HSPU, the athletes score will be 10.

 

RX/35-44/45-54/55+ – The athlete will have 5min to complete as many Burpee Box Jumps as possible.

 

55+ – The athlete will have 5min to complete as many Burpee Step Ups as possible.

 

Standards

 

HSPU – The athlete must kick up with elbows locked out, hands on the plates, and feet inside the hands, to start the rep. The athlete must touch their head to the mat and then return to the locked out position.

 

Box Jump Over – The athlete must start with both feet on one side of the box and end up with their feet on the other side of the box. The athlete may clear the box completely or jump on then over the box. If the athlete jumps on the box, both feet must leave and land at the same time and then they may dismount the box any way they choose.

 

Burpee Box Jump – The athlete will start in the standing position. The athlete will move to the bottom of the pushup position with their chest in contact with the ground.  From the ground, the athlete will then move to the top of the box and finish with knees and hips extended.  In order to get on top of the box, the athletes must jump and land with both feet at the same time.

 

WOD 3

Time Cap-2min

For Time

Speed Clean Ladder

 

PRO Women – 65/75/85/95/105/115/125/135/145/155

PRO Men – 155/165/175/185/195/205/215/225/235/245

RX/35-44 Women – 45/55/65/75/85/95/105/115/125/135

RX/35-44 Men – 115/125/135/145/155/165/175/185/195/205

45-54/55+ Women – 15/25/35/45/55/65/75/85/95/105

45-54/55+ Men – 65/75/85/95/105/115/125/135/145/155

 

The athlete will start on the starting mat and then proceed to each barbell and complete a clean. Once all 10 lifts have been completed the athlete will finish the workout on the finishing mat.

 

Standards

 

Clean – The barbell must start on the ground and finish in the rack position with the knees and hips extended, elbows in front of the bar and UNDER CONTROL.  Any type of clean is acceptable.

 

**Make sure you hit full extension prior to dropping the bar or you will be required to re-do the lift. Listen to your judge!

 

WOD 4

For Reps

Death by:

PRO – Muscle Up/Squat Snatch

RX/35-44/45-54/55+ – Pullup/Squat Snatch

PRO – 95/135

RX/35-44 – 65/95

45-54 – 55/85

55+ – 45/75

 

The athlete will begin minute one with one muscle up or pullup and one squat snatch. Then minute two with two muscle ups or pullups and two squat snatches. Continuing this pattern until the athlete can’t complete the required amount of work within one minute.

 

Standards

 

Muscle Up – The athlete must start hanging from the rings with the elbows extended. The athlete must then proceed to the top of the muscle up and finish with the elbows extended at the top of a dip support position.  Your feet may not go above your rings and your body must change direction at the bottom of each muscle up.

 

Pullup – The athlete must start hanging from the bar with the elbows extended. The athlete must then get their chin over the top of the bar.

 

Squat Snatch – The athlete must start with the barbell on the ground, get their hip crease below the top of their thigh with the bar overhead, and finish with the bar under control, overhead, with elbows, hips, and knees extended.  A power snatch into an overhead squat is acceptable.

 

WOD 5

Time Cap 7min

PRO

For Time

Overhead Lunge x 30

Double Under x 100

Rope Climb x 5

RX/35-44

For Time

Overhead Lunge x 30

Double Under x 75

Toes to Bar x 25

45-54/55+

For Time

Overhead Lunge x 30

Single Under x 100

Ab-Mat Situp x 25

PRO – 95/135

RX/35-44 – 65/95

45-54 – 55/85

55+ – 45/75

 

The athlete will start with 30 Overhead Lunges. Then move to 100/75 Double Unders or Singles. And finish with 5 Rope Climbs/25 Toes to Bar/25 Abmat Situps.

 

Standards

 

Overhead Lunge – The athlete must start with the bar locked out overhead with their feet behind the tape. Then lunge forward so that one of their knees makes contact with the ground and then return both feet behind the tape. You must alternate legs.

 

Double Under – The rope must pass underneath the feet twice with one jump.

 

Single Under – The rope must pass underneath the feet one time each jump.

 

Rope Climb – The athlete must touch the black metal casing at the top of the rope and then descend below the 9’marker before jumping down.

 

Toes to Bar – The athlete must start hanging from the bar with the elbows fully extended. Then the toes must make contact with the bar at the same time. The feet must return back past the vertical plane of the bar between each rep.

 

Ab-Mat Situp – The athlete will begin with both shoulders on the ground and finish touching both hands to the ground in front of their shoes.

 

We will brief you on all movements in our athletes briefs –

 

WODs 1-3 – Athlete Brief       7:45am – 8:00am

WODs 4-5 – Athlete Brief       1:10pm – 1:25pm

 

Please bring your questions or email any questions to josh@crossfit719.com

***If you need to scale any movement or weight please email josh@crossfit719.com before Friday, June 25th at 7pm***

****HEATS RELEASED****

Division Athlete Affiliate WOD 1 WOD 2 WOD 3 WOD 4 WOD 5
ProM Dustin Hein CrossFit 719 1006 1112 1240 1425 1600
ProM Kanoa Purviance CrossFit Greenwood Village 1006 1112 1238 1425 1600
ProM Dominic DeGeorge CrossFit DTW 1006 1112 1236 1425 1600
ProM Dylan Barnes 20 Mile CrossFit 1006 1112 1234 1425 1600
ProM Ian Day CrossFit Mad Hops 1006 1112 1232 1425 1600
ProM Brett Truka CrossFit Park Hill 948 1112 1230 1425 1550
ProM Steve Imeraj 20 Mile CrossFit 948 1112 1228 1425 1550
ProM Ryan Chaney Progressive Fitness CrossFit 948 1112 1226 1425 1550
ProM Jared Enderton CrossFit Pandora’s Box 948 1112 1224 1415 1550
ProM Dylan McCrae Ruya CrossFit 948 1112 1222 1415 1550
RxM Bruce Hilty CrossFit Laramie 1006 1105 1220 1415 1530
RxM Jesus Raimundi III CrossFit Decimate 1006 1105 1218 1415 1530
RxM Billy Lacey CrossFit Decimate 1006 1105 1216 1415 1530
RxM Joe Sabat CrossFit Pandora’s Box 1006 1105 1214 1415 1530
RxM Andrew Cash CrossFit Decimate 948 1105 1212 1415 1530
RxM John shoults CrossFit Continuum 948 1105 1210 1415 1530
RxM Beau Tooley Method CrossFit 948 1105 1208 1415 1530
RxM Zac Burton CrossFit Continuum 948 1105 1206 1405 1530
RxM Cody Smith 20 Mile CrossFit 930 1105 1204 1405 1520
RxM Pedro chiericatti CrossFit Park Hill 930 1058 1202 1405 1520
RxM Sam Krey Progressive Fitness CrossFit 930 1058 1200 1405 1520
RxM Nate Roadman Ruya CrossFit 930 1058 1158 1405 1520
RxM Zachary Gribble CrossFit Pandora’s Box 930 1058 1156 1405 1520
RxM Alex Esqueda Crossfit Decimate 930 1058 1154 1405 1520
RxM Steven Rodriguez CFV 930 1058 1152 1405 1520
RxM Jason Meyer CrossFit 720 930 1058 1150 1405 1520
RxM Reid Walsh CrossFit 719 930 1058 1148 1405 1520
ProW Dana Leenheer Progressive Fitness CrossFit 912 1051 1240 1355 1540
ProW Abigail Kassulke CrossFit 719 912 1051 1238 1355 1540
ProW Gracey Wike N/A 912 1051 1236 1355 1540
ProW Kristina Bray Progressive Fitness CrossFit 912 1051 1234 1355 1540
RxW Tiffany Brunton Driven Strong CrossFit 912 1051 1232 1355 1510
RxW Morgan Purkey River Walk CrossFit 912 1051 1230 1355 1510
RxW Melissa Christensen N/A 912 1051 1228 1355 1510
RxW Amanda Hadley Progressive Fitness CrossFit 912 1051 1226 1355 1510
RxW Mykina Boe CrossFit 719 912 1051 1224 1355 1510
RxW Bri Vallero Crossfit Wash Park 854 1051 1222 1355 1510
RxW Michelle Galles 20 Mile CrossFit 854 1044 1220 1345 1510
RxW Christi Norman CrossFit 719 854 1044 1218 1345 1510
RxW Lucy Koshewa Method CrossFit 854 1044 1216 1345 1500
RxW Shayla Shell CrossFit Park Hill 854 1044 1214 1345 1500
RxW Nicole N/A 854 1044 1212 1345 1500
RxW Kellie Stanton 20 Mile CrossFit 854 1044 1210 1345 1500
RxW Gretchen Miller Crossfit Decimate 854 1044 1208 1345 1500
RxW Stef Metcalf CrossFit 719 854 1044 1206 1345 1500
RxW Danielle Hayes Progressive Fitness CrossFit 836 1044 1204 1345 1500
RxW Sydney Rios Ruya CrossFit 836 1044 1202 1345 1500
RxMM Manny Fraire CrossFit Pandora’s Box 836 1037 1140 1335 1450
RxMM Jeremy Sears – 35 20 Mile CrossFit 836 1037 1138 1335 1450
RxMM Tim Barnwell – 40 Progressive Fitness CrossFit 836 1037 1136 1335 1450
RxMM Ben Kinsley – 42 Progressive Fitness CrossFit 836 1037 1134 1335 1450
RxMM Matthew Bolz-Weber – 44 CrossFit Park Hill 818 1037 1130 1335 1450
RxMM Charles A Cremeans – 47 CrossFit Soco 818 1037 1128 1335 1450
RxMM Vincent Bruno -48 CrossFit 719 818 1037 1126 1335 1450
RxMM Carl Doane – 53 CrossFit Pandora’s Box 800 1037 1124 1335 1450
RxMM Tim Tougas – 56 CrossFit Pandora’s Box 800 1037 1122 1335 1450
RxMM Tom Wilson – 59 Progressive Fitness CrossFit 800 1037 1120 1335 1450
RxMW Adrienn Loughmiller – 35 Progressive Fitness CrossFit 836 1030 1140 1325 1440
RxMW Jenny Harper – 35 CrossFit DTW 836 1030 1138 1325 1440
RxMW Krista Bridgmon – 36 Progressive Fitness CrossFit 836 1030 1136 1325 1440
RxMW Jamie Holland – 38 CrossFit Hellkite 818 1030 1134 1325 1440
RxMW Angie Rodrihuez – 39 20 Mile CrossFit 818 1030 1132 1325 1440
RxMW Carolyne Wilding – 40 CrossFit 719 818 1030 1130 1325 1440
RxMW Angela Watts – 41 20 Mile CrossFit 818 1030 1128 1325 1440
RxMW Jennifer Fisher – 45 CrossFit Hellkite 800 1030 1126 1325 1440
RxMW Dottie White – 45 CrossFit 719 800 1030 1124 1325 1440
RxMW Crystal McCasland – 49 CrossFit 719 800 1030 1122 1325 1440
RxMW Rosalie Glenn – 60 CrossFit DTW 800 1030 1120 1325 1440

The time has come!!

Hope you all are ready for “Battle of the Dragon Masters”! This is the 4th Annual Individual Comp for CrossFit 719 and it’s shaping up to be an amazing event! Unfortunately the turnout for master’s division was less than anticipated so we will be combining Sunday’s event with Saturday’s event to provide the best environment for all athletes. Master’s athletes you will still be competing against your fellow Master’s athletes just on Saturday instead of Sunday. If this causes a scheduling problem we are truly sorry and will refund your registration fee immediately (please respond via email with a request for refund – Masters ONLY) however we hope that you will come out on Saturday and have some fun in the sun! No need to respond to this email just follow all future emails if you plan on competing on Saturday. Remember this is the second installment in the South West Competition Series so we still have Witches and Warlocks on November 7th to look forward to (registration opens 9/25). Thank you very much for your understanding and we look forward to seeing you all on Saturday, June 27th for a great event for all ages!

“Battle of the Dragon Slayers/Masters”
Saturday, June 27th
Athlete Check-in 7am-8am (early check-in Friday June 26th from 5pm-7pm)
*All athletes must check-in, you cannot check-in for another athlete
*This event will run from 8am – 4pm with podium at 4:15pm
Event Schedule for Saturday, June 27th
7:00am – 7:45am            Athlete Check-in/Vendor Set-up
7:45am – 8:00am            National Anthem/WOD 1 – 3 Athlete Brief
8:00am – 12:45pm         WODs 1 – 3
12:45pm – 1:10pm           Lunch Break
1:10pm – 1:25pm             WOD 4 – 5 Athlete Brief
1:25pm – 4:10pm            WODs 4 – 5
4:15pm                                Podium Prizes

CrossFit 719
2360C Montebello Square Drive
Colorado Springs, CO 80918

Please park 1 block north of CrossFit 719 in the large empty parking lot (directions posted on swcomps.com). We will have a professional photographer to catch all your best moments. We will also have a large area available for tent city so bring your tents and banners to rep out your gym!

Wednesday, June 24th – Heat times released at 7pm
Thursday, June 25th – WODs released at 7pm

Please check out swcomps.com and the South West Competition Series facebook page for all updates!
Thank you all for being a part of this great Colorado CrossFit community and the South West Competition Series. Let’s have some fun in the sun!

Parking Info and Tent City for Saturday

We like our neighbors and we have a HUGE parking lot available 1 block north of our location. We will have everything clearly marked on Saturday but please be respectful of our fellow business owners and park 1 block north or on Montebello Square Drive. Any cars parked in the Peak Lifestyle Center may be asked to move.

As always we will have a large area reserved for tent city so make sure to bring your tents and banners to rep out your gym! You will be allowed to drop off your equipment before parking 1 block north.

Thank you very much for your cooperation and understanding!

Weights/Movements for “Battle of the Dragon Slayers/Masters”

Exercise Rx Pro Exercise Master Rx 35-44 Master Rx 45-54 Master Rx 55+ Exercise Master Pro 35-44 Master Pro 45-54 Master Pro 55+
Deadlift 225/155 315/205 Deadlift 225/155 205/145 185/125 Deadlift 285/195 225/155 205/145
Back Squat 185/125 225/155 Back Squat 185/125 175/115 135/85 Back Squat 205/135 185/125 165/105
Front Squat 165/105 205/125 Front Squat 165/105 155/95 115/75 Front Squat 185/125 165/105 135/85
Power Clean 135/85 205/125 Power Clean 135/85 115/75 95/65 Power Clean 185/125 135/85 115/75
Squat Clean 135/85 205/125 Squat Clean 135/85 115/75 95/65 Squat Clean 185/125 135/85 115/75
Jerk 135/85 205/125 Jerk 135/85 115/75 95/65 Jerk 185/125 135/85 115/75
Overhead Squat 95/65 165/105 Overhead Squat 95/65 95/65 85/55 Overhead Squat 135/85 115/75 95/65
Power Snatch 95/65 165/105 Power Snatch 95/65 95/65 85/55 Power Snatch 135/85 115/75 95/65
Squat Snatch 95/65 165/105 Squat Snatch 95/65 95/65 85/55 Squat Snatch 135/85 115/75 95/65
Thruster 95/65 165/105 Thruster 95/65 95/65 85/55 Thruster 135/85 115/75 95/65
SDHP 95/65 135/95 SDHP 95/65 95/65 75/45 SDHP 115/75 95/65 85/55
Ball Slam 40/30 50/40 Ball Slam 40/30 30/20 30/20 Ball Slam 50/40 40/30 40/30
KB Snatch 53/35 70/44 KB Snatch 53/35 44/26 44/26 KB Snatch 70/44 53/35 44/26
KB Swing 53/35 70/44 KB Swing 53/35 53/35 53/35 KB Swing 70/44 53/35 44/26
Pullups Chin Over C2B Pullups Chin Over Chin Over Chin Over Pullups C2B C2B Chin Over
Jumps Yes Yes Jumps Yes Yes Yes Jumps Yes Yes Yes
Wall Ball 20/14 30/20 Wall Ball 20/14 20/12 20/12 Wall Ball 30/20 20/14 20/14
Burpees Yes Yes Burpees Yes Yes Yes Burpees Yes Yes Yes
Toes to Bar Yes Yes Toes to Bar Yes No No Toes to Bar Yes Yes Yes
Pushups Yes Yes Pushups Yes Yes Yes Pushups Yes Yes Yes
Lunges Yes Yes Lunges Yes Yes Yes Lunges Yes Yes Yes
Dips Yes Yes Dips Yes No No Dips Yes Yes Yes
Odd Objects Yes Yes Odd Objects Yes Yes Yes Odd Objects Yes Yes Yes
Double Under Yes Yes Double Under Yes No No Double Under Yes Yes Yes
Rowing Yes Yes Rowing Yes Yes Yes Rowing Yes Yes Yes
Running Yes Yes Running Yes Yes Yes Running Yes Yes Yes
Tires Yes Yes Tires Yes Yes Yes Tires Yes Yes Yes
Muscle Ups No Yes Muscle Ups No No No Muscle Ups Yes No No
HSPU No Yes HSPU No No No HSPU Yes No No
*Be prepared to find a MAX lift on ANY *Be prepared to find a MAX lift on ANY *Be prepared to find a MAX lift on ANY
movement **All movements are scalable movement **All movements are scalable movement **All movements are scalable
(podium ineligible) (podium ineligible) (podium ineligible)

2360 Montebello Square Dr, Colorado Springs, CO 80918, USA