News and Updates for Dragon Slayers
Today is going to be awesome to watch! Click HERE for the leaderboard
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.
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.
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.
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.
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.
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!
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.
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.
Time Cap 7min
Overhead Lunge x 30
Double Under x 100
Rope Climb x 5
Overhead Lunge x 30
Double Under x 75
Toes to Bar x 25
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.
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 email@example.com
***If you need to scale any movement or weight please email firstname.lastname@example.org before Friday, June 25th 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||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||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||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||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
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+|
|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|
|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|
|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|
|Wall Ball||20/14||30/20||Wall Ball||20/14||20/12||20/12||Wall Ball||30/20||20/14||20/14|
|Toes to Bar||Yes||Yes||Toes to Bar||Yes||No||No||Toes to Bar||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|
|Muscle Ups||No||Yes||Muscle Ups||No||No||No||Muscle Ups||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)|