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 25^th at 7pm***

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

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!

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!

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)