News and Updates for Witches and Warlocks

Heat times for WOD 4 – Pro Division

Event 4 Team Name – Affiliate WOD 1 WOD 2 WOD 3
17:00 1 (5) Pretty Much- PFCF 227 (2) 395 (1) 8:06 (2)
17:00 1 (5) J – Lo- CF SoCo 219 (3) 395 (1) 6:49 (1)
17:00 3 (11) Mile High CF- Mile High CF 239 (1) 300 (7) 9:46 (3)
17:00 4 (13) Stranger & a Floozy- CF 719 202 (5) 340 (3) 11:08 (5)
16:45 5 (15) Bro Reps- CF 719 216 (4) 325 (5) 11:09 (6)
16:45 6 (16) Kipping It Real- CF SoCo/PFCF 196 (6) 310 (6) 10:10 (4)
16:45 7 (19) Bucket Rhinos- CF Roots 186 (8) 340 (3) 12:27 (8)
16:45 8 (22) Nordic Chili Peppers- PFCF 187 (7) 275 (8) 11:55 (7)

Heat times for WOD 4 – Rx Division

Event 4 Team Name – Affiliate WOD 1 WOD 2 WOD 3
16:30 1 (10) Lilo & Snatch- CF Decimate 198 (3) 335 (3) 7:45 (4)
16:30 2 (11) DTW Red- CF DTW 205 (1) 310 (8) 6:53 (2)
16:30 3 (14) 1Whop1Bean1Dream- RiverWalk CF 198 (3) 300 (10) 6:49 (1)
16:30 4 (24) Beets & Alexa- FFS CF 201 (2) 300 (10) 9:02 (12)
16:30 5 (25) Team Dynamite- SoCo/PFCF 165 (15) 315 (7) 7:17 (3)
16:30 6 (28) Dragon Ass Unicorns- Greenwood Village CF 195 (5) 275 (18) 7:49 (5)
16:15 7 (31) CafA con leche- PFCF 168 (13) 305 (9) 8:19 (9)
16:15 8 (34) Buns & Guns- Greenwood Village CF 153 (26) 340 (1) 8:02 (7)
16:15 9 (37) DTW Blue- CF DTW 164 (18) 340 (1) 9:47 (18)
16:15 10 (42) Omnigos- CF Omnia 186 (6) 265 (22) 9:15 (14)
16:15 11 (45) Goon Squad- Greenwood Village CF 182 (8) 260 (24) 9:03 (13)
16:15 12 (46) Peters- CF 719 186 (6) 255 (25) 9:16 (15)
16:00 13 (47) Double Under Your Spell- CF Decimate 153 (26) 290 (13) 8:10 (8)
16:00 14 (48) Sweet & Sour- CF SoCo 165 (15) 290 (13) 10:21 (20)
16:00 15 (50) Cardio- Pandoras Box CF 153 (26) 335 (3) 10:39 (21)
16:00 16 (52) Hungary & Ivory- PFCF 182 (8) 250 (27) 9:44 (17)
16:00 16 (52) Ryk Havoc- CF 719 179 (11) 295 (12) 11:49 (29)
16:00 16 (52) Slytherin- CF Decimate 165 (15) 290 (13) 11:16 (24)
15:45 19 (54) Squat for Merica!- Pandoras Box CF 153 (26) 320 (5) 11:01 (23)
15:45 20 (56) CF 6035 KB- CF 6035 157 (24) 320 (5) 11:42 (27)
15:45 21 (57) Almost Hitched- PFCF 181 (10) 270 (19) 11:47 (28)
15:45 22 (58) Snatch Me If You Can- CF SoCo 168 (13) 270 (19) 11:26 (26)
15:45 23 (64) Blood, Sweat & Badassery- PFCF 175 (12) 205 (42) 8:42 (10)
15:45 23 (64) CF 6035 JM- CF 6035 163 (21) 225 (37) 7:58 (6)
15:30 25 (67) Team Muffins- CF Jagged Edge 131 (34) 265 (22) 8:50 (11)
15:30 26 (68) Coffee & Bacon- CF SoCo 154 (25) 250 (27) 9:31 (16)
15:30 27 (72) White Chocolate- CF Decimate 159 (23) 290 (13) 12:20 (36)
15:30 28 (74) Gryffindor- CF Decimate 160 (22) 250 (27) 11:18 (25)
15:30 29 (80) Too Tall- CF 7070 131 (34) 250 (27) 9:50 (19)
15:30 30 (87) Gruesome Twosome- Greenwood Village CF 164 (18) 235 (35) 12:17 (34)
15:15 30 (87) Peanut Butter Pirates- CF SoCo 87 (42) 290 (13) 12:07 (32)
15:15 32 (88) MM & 39- Lone Tree CF 109 (38) 270 (19) 11:55 (31)
15:15 33 (89) Lone Tree Misfits- Lone Tree CF 131 (34) 255 (25) 11:52 (30)
15:15 34 (92) Are You Kidding Me- Lone Tree CF 142 (31) 220 (39) 10:49 (22)
15:15 35 (96) Team Kroto- CF 7070 164 (18) 240 (34) 1:52:22 (44)
15:15 35 (96) CF 7070- CF 7070 153 (26) 225 (37) 12:09 (33)
15:00 37 (100) Coffin Dodgers- CF 719 132 (33) 250 (27) 12:57 (40)
15:00 38 (107) Vicious & Delicious- CF 7070 142 (31) 215 (41) 12:19 (35)
15:00 38 (107) Power Snatch Kids- Lone Tree CF 109 (38) 250 (27) 13:06 (42)
15:00 40 (108) Tarzan & Jane- Lone Tree CF 109 (38) 245 (33) 12:33 (37)
14:45 41 (111) Marriage Counseling- CF Decimate 109 (38) 235 (35) 12:48 (38)
14:45 42 (116) The Come Back- West Metro CF/Alpine CF 131 (34) 200 (43) 12:54 (39)
14:45 43 (123) J & B- Lone Tree CF 76 (43) 220 (39) 12:58 (41)
14:45 44 (130) Fit & Legit- Lone Tree CF 66 (44) 200 (43) 13:51 (43)

Heat times for WOD 3 – Pro Division

Event 3 Team Name -Affiliate Affiliate
14:15 1 (3) Pretty Much- PFCF 227 (2) 395 (1)
14:15 2 (4) J – Lo- CF SoCo 219 (3) 395 (1)
14:15 3 (8) Mile High CF- Mile High CF 239 (1) 300 (7)
14:15 3 (8) Stranger & a Floozy- CF 719 202 (5) 340 (3)
14:00 5 (9) Bro Reps- CF 719 216 (4) 325 (5)
14:00 6 (11) Bucket Rhinos- CF Roots 186 (8) 340 (3)
14:00 7 (12) Kipping It Real- CF SoCo/PFCF 196 (6) 310 (6)
14:00 8 (15) Nordic Chili Peppers- PFCF 187 (7) 275 (8)

Heat times for WOD 3 – Rx Division

13:45 1 (6) Lilo & Snatch- CF Decimate 198 (3) 335 (3)
13:45 2 (9) DTW Red- CF DTW 205 (1) 310 (8)
13:45 3 (12) Beets & Alexa- FFS CF 201 (2) 300 (10)
13:45 4 (13) 1Whop1Bean1Dream- RiverWalk CF 198 (3) 300 (10)
13:45 5 (19) DTW Blue- CF DTW 164 (18) 340 (1)
13:45 6 (22) CafA con leche- PFCF 168 (13) 305 (9)
13:30 6 (22) Team Dynamite- SoCo/PFCF 165 (15) 315 (7)
13:30 8 (23) Dragon Ass Unicorns- Greenwood Village CF 195 (5) 275 (18)
13:30 8 (23) Ryk Havoc- CF 719 179 (11) 295 (12)
13:30 10 (27) Buns & Guns- Greenwood Village CF 153 (26) 340 (1)
13:30 11 (28) Omnigos- CF Omnia 186 (6) 265 (22)
13:30 11 (28) Sweet & Sour- CF SoCo 165 (15) 290 (13)
13:15 11 (28) Slytherin- CF Decimate 165 (15) 290 (13)
13:15 14 (29) Almost Hitched- PFCF 181 (10) 270 (19)
13:15 14 (29) CF 6035 KB- CF 6035 157 (24) 320 (5)
13:15 14 (29) Cardio- Pandoras Box CF 153 (26) 335 (3)
13:15 17 (31) Peters- CF 719 186 (6) 255 (25)
13:15 17 (31) Squat for Merica!- Pandoras Box CF 153 (26) 320 (5)
13:00 19 (32) Goon Squad- Greenwood Village CF 182 (8) 260 (24)
13:00 19 (32) Snatch Me If You Can- CF SoCo 168 (13) 270 (19)
13:00 21 (35) Hungary & Ivory- PFCF 182 (8) 250 (27)
13:00 22 (36) White Chocolate- CF Decimate 159 (23) 290 (13)
13:00 23 (39) Double Under Your Spell- CF Decimate 153 (26) 290 (13)
13:00 24 (49) Gryffindor- CF Decimate 160 (22) 250 (27)
12:45 25 (52) Team Kroto- CF 7070 164 (18) 240 (34)
12:45 25 (52) Coffee & Bacon- CF SoCo 154 (25) 250 (27)
12:45 27 (53) Gruesome Twosome- Greenwood Village CF 164 (18) 235 (35)
12:45 28 (54) Blood, Sweat & Badassery- PFCF 175 (12) 205 (42)
12:45 29 (55) Peanut Butter Pirates- CF SoCo 87 (42) 290 (13)
12:45 30 (56) Team Muffins- CF Jagged Edge 131 (34) 265 (22)
12:30 31 (57) MM & 39- Lone Tree CF 109 (38) 270 (19)
12:30 32 (58) CF 6035 JM- CF 6035 163 (21) 225 (37)
12:30 33 (59) Lone Tree Misfits- Lone Tree CF 131 (34) 255 (25)
12:30 34 (60) Coffin Dodgers- CF 719 132 (33) 250 (27)
12:30 35 (61) Too Tall- CF 7070 131 (34) 250 (27)
12:30 36 (63) CF 7070- CF 7070 153 (26) 225 (37)
12:15 37 (65) Power Snatch Kids- Lone Tree CF 109 (38) 250 (27)
12:15 38 (70) Are You Kidding Me- Lone Tree CF 142 (31) 220 (39)
12:15 39 (71) Tarzan & Jane- Lone Tree CF 109 (38) 245 (33)
12:15 40 (72) Vicious & Delicious- CF 7070 142 (31) 215 (41)
12:00 41 (73) Marriage Counseling- CF Decimate 109 (38) 235 (35)
12:00 42 (77) The Come Back- West Metro CF/Alpine CF 131 (34) 200 (43)
12:00 43 (82) J & B- Lone Tree CF 76 (43) 220 (39)
12:00 44 (87) Fit & Legit- Lone Tree CF 66 (44) 200 (43)

WODs for 2015 “Witches & Warlocks”

WOD 1

RX

For Reps

AMRAP in 10mins:

Weighted Abmat Situp x 10 (14/20)

Rope Climb x 1

 

PRO

For Reps

AMRAP in 10mins:

GHD Situp x 10

Rope Climb x 1

On the call of 3,2,1 go, athlete 1 will perform 10 situps and 1 rope climb.  Once athlete one has completed one full round, they will tag athlete 2. Athlete 2 will then complete 10 situps and 1 rope climb. They will continue this pattern until time expires. You must alternate each round. The score is total reps completed.

Standards

Weighted Abmat Situp

Each athlete must use an abmat.  The movement starts with the ball in contact with the ground over the athletes head and ends with the ball in contact with the ground in front of the athlete’s feet.  The athlete’s feet must remain touching each other while the ball is in contact with the ground for the rep to count.

GHD Situp

Each athlete may adjust the GHD machine as needed. The movement starts with the athlete touching the, floor (men)/Med Ball (women), with both hands at the same time, then touching the foot pad with both hands at the same time.

Rope Climb

Any rope climb technique is acceptable. You must make contact with the black metal casing at the top of the rope before returning to the ground. You must stay in contact with the rope until you drop below the 9ft line in order for the rep to count.

 

WOD 2

For Max Weight

In 10 mins:

Establish a 1RM Snatch for each partner.

On the call of 3,2,1 go, athlete 1 will perform 10 double unders and then a snatch attempt.  Athlete 2 will then perform 10 double unders and a snatch attempt. Athlete 1 will then have to perform 20 double unders and a snatch attempt. This pattern will continue, adding 10 double unders, before each attempt, until time expires. You can have as many attempts as you want, but you must alternate partners. Once the bar is raised above the knee it will be considered an attempt. Each team will have:

Male Bar x 1

Female Bar x 1

45 x 4

35 x 4

25 x 4

15 x 4

10 x 4

5 x 4

2.5 x 4

Clips x 4

Standards

 Double Under

The rope must pass under the feet twice with one jump. Any rope is permitted.

 Snatch

You must announce the weight you are lifting, prior to each lift, to your judge. Any form of snatch is permitted. The bar must go from ground to overhead in one fluid motion. If there is any stop in bar movement or change of direction, the rep will not count.  If the bar makes contact with the body at any point above the hip, it will not count.

 WOD 3

RX

For Time:

Female- Wall Ball x 100 @ 12#

Male- Wall Ball x 100 @ 16#

 

PRO

For Time:

Female- Wall Ball x 100 @ 14#

Male- Wall Ball x 100 @ 20#

On the call of 3,2,1 go, the female athlete will perform 100 wall ball shots. Each time she drops the ball, the male athlete must perform 10 burpees before she can resume wall ball shots. Once she has completed 100 wall ball shots, the male athlete may begin his 100 wall ball shots. Each time he drops the ball, the female athlete must complete 10 burpees before he can resume wall ball shots. Time will be called once he has completed his 100th wall ball shot.

Standards

 Wall Ball

The movement starts with the athletes hip crease below parallel and ball in hand, and ends when the ball makes contact with the face of the target.  Any time that the ball makes contact with the ground, stops moving up or down while in the athletes hands, or is being moved at a speed that is deemed uncommonly slow, it will count as a drop. If you miss the target but catch the ball and keep moving the rep will not count but you may continue wall ball.

Burpee

The movement begins with the athletes chest on the ground and ends when both hands make contact with a ring above the athletes head at the same time. If you miss the ring, you only need to repeat the jump, not the entire burpee. All of the mens rings will be set at 90inches and all womens rings will be set at 86inches.

 

WOD 4

RX

For Time:

Uneven Partner Deadlift x 50 @ 230#

Toes to Bar x 40

Weighted Partner Stepup x 30 (26/44–20”/24”)

Synchronized Burpee x 20

Row x 1000m (500m each)

 

PRO

For Time:

Uneven Partner Deadlift x 50 @ 320#

Toes to Bar x 40

Weighted Partner Stepup x 30 (35/53—20”/24”)

Synchronized Burpee x 20

Row x 1000m (500m each)

On the call of 3,2,1 go, both athletes will begin deadlifting.  Once all 50 deadlifts are completed both athletes will move to the toes to bar. One athlete must be hanging from a pullup bar in order for the other athletes toes to bar to count.  Once all 40 toes to bar are completed both athletes will move to the stepups.  Each station will have 2 boxes and 2 kettlebells.  Each athlete must be holding one kettlebell and step up on one of the boxes at the same time.  Once all 30 stepups have been completed both athletes will move to the burpees. Each athlete must touch their chest to the ground and then get both feet on a plate at the same time. Once all 20 burpees have been completed they will move to the rower. Athlete one will begin rowing until the monitor reads 500m, then athlete 2 takes over until the monitor reads 1000m. Once the monitor reads 1000m, time will be called.

Standards

 Uneven Partner Deadlift

This is a traditional deadlift and the hands must be outside the feet. The movement starts with the barbell on the ground and ends with the shortest of the two partners at full extension. Full extension is with the knees and hips locked out and shoulders behind the bar.

Toes to Bar

The movement begins with the athlete hanging from the pullup bar and their feet behind the vertical plain of the bar, and ends with both feet touching the bar at the same time.

The partner that is hanging must have both feet off the ground, but may hold the bar with their hands any way they choose.

Weighted Stepup

The movement starts with both athletes holding hands.  Each athlete must have a kettlebell in the other hand to begin. Each athlete must step up onto their pair of boxes and reach extension under control for the rep to count. Extension is when the knees and hips are fully locked out, under control at the top of the boxes. You may choose who steps up on what box and who carries what bell.

 Synchronized Burpees

The movement begins with each athletes chest on the ground with hands behind the tape line and ends with both athletes feet on plates at the same time.

 Rowing

You may adjust the rower as you wish. Athlete 1 must stay on the rower until the monitor reads 500m.

Heat times for “Witches & Warlocks” at PFCF

Affiliate Team Name Event 1 Event 2
RX23 Lone Tree CF Are You Kidding Me 8:00 8:15
RX46 PFCF Hungary & Ivory 8:00 8:15
RX50 CF 719 Coffin Dodgers 8:00 8:15
RX54 CF Omnia Omnigos 8:00 8:15
RX26 West Metro CF/Alpine CF The Come Back 8:15 8:30
RX30 CF 6035 CF 6035 8:15 8:30
RX34 CF 7070 Vicious & Delicious 8:15 8:30
RX38 CF DTW DTW Red 8:15 8:30
RX14 Lone Tree CF Fit & Legit 8:30 8:45
RX18 CF 7070 Two Tall 8:30 8:45
RX22 CF Decimate Gryffindor 8:30 8:45
RX53 Greenwood Village CF Goon Squad 8:30 8:45
RX37 CF DTW DTW Blue 8:45 9:00
RX41 CF SoCo Sweet & Sour 8:45 9:00
RX11 Lone Tree CF Lone Tree Misfits 8:45 9:00
RX49 CF Decimate Marriage Counseling 8:45 9:00
RX21 Lone Tree CF Tarzan & Jane 9:00 9:15
RX25 CF 6035 CF 6035 9:00 9:15
RX29 Pandoras Box CF Cardio 9:00 9:15
RX33 CF Decimate Lilo & Snatch 9:00 9:15
RX13 CF 7070 CF 7070 9:15 9:30
RX19 Lone Tree CF J & B 9:15 9:30
RX48 CF 719 Ryk Havoc 9:15 9:30
RX52 CF Decimate Slytherin 9:15 9:30
RX32 CF Decimate White Chocolate 9:30 9:45
RX36 Greenwood Village CF Gruesome Twosome 9:30 9:45
RX40 CF SoCo Peanut Butter Pirates 9:30 9:45
RX44 Greenwood Village CF Buns & Guns 9:30 9:45
RX16 CF 719 Peters 9:45 10:00
RX20 CF Jagged Edge Team Muffins 9:45 10:00
RX24 Lone Tree CF MM & 39 9:45 10:00
RX28 RiverWalk CF 1Whop1Bean1Dream 9:45 10:00
RX12 Greenwood Village CF Dragon Ass Unicorns 10:00 10:15
RX43 PFCF CafA con leche 10:00 10:15
RX47 CF SoCo Coffee & Bacon 10:00 10:15
RX51 FFS CF Beets & Alexa 10:00 10:15
RX27 SoCo/PFCF Team Dynamite 10:15 10:30
RX31 CF Decimate Double Under Your Spell 10:15 10:30
RX35 Pandoras Box CF Squat for Merica! 10:15 10:30
RX39 PFCF Almost Hitched 10:15 10:30
RX45 CF SoCo Snatch Me If You Can 10:30 10:45
RX15 Lone Tree CF Power Snatch Kids 10:30 10:45
RX17 CF 7070 Team Kroto 10:30 10:45
RX42 PFCF Blood, Sweat & Badassery 10:30 10:45
P1 Mile High CF Mile High CF 10:45 11:00
P3 CF SoCo J – Lo 10:45 11:00
P5 PFCF Pretty Much 10:45 11:00
P7 CF 719 Stranger & a Floozy 10:45 11:00
P2 CF 719 Bro Reps 11:00 11:15
P4 PFCF Nordic Chili Peppers 11:00 11:15
P6 CF SoCo/PFCF Kipping It Real 11:00 11:15
P8 CF Roots Bucket Rhinos 11:00 11:15

***We will reshuffle after Events 1 & 2 so heat times for Events 3 & 4 will be posted after each reshuffle***

Athlete Info

Attention all Witches & Warlocks! This is the 2nd Annual Male/Female Throwdown for the South West Competition Series and it’s shaping up to be an amazing event. Don’t worry we have taken the weather and all its unpredictability into account.

Here’s the plan –

When?

Saturday November 7th

Athlete Check-in 7am-7:30am (early check-in Friday November 6th from 3pm-7pm)

*All athletes must check-in, you cannot check-in for someone else

Awards will be finished by 5:30pm

Where?

Progressive Fitness CrossFit

2165 Broadway Street

Colorado Springs, CO 80904

Please be courteous of our neighbors at Progressive Fitness CrossFit and park ONLY along Broadway or in the school parking lot across the street. We have a huge field available to us for tent city so make sure to bring your tent and banner to rep out your gym! We will have the best food available courtesy of Progressive Paleo as well as some awesome vendors!

What else?

Wednesday November 4th – Heat times released at 5pm

Thursday November 5th – WODs released at 5pm

Thank you all for being a part of this great CrossFit community and the South West Competition Series!

2015 “Witches & Warlocks” Schedule

7:00A – 7:30A                 Registration (Early Check-In on Friday from 3pm – 7pm)

7:30A – 7:35A                  National Anthem

7:35A – 7:55A                  Athlete Brief

8:00A – 11:10A                Event 1

8:15A – 11:25A                 Event 2

11:25A – 11:35A               Break (Reshuffle)

11:35A – 11:55A               Athlete Brief

12:00P – 2:30P                Event 3

2:30P – 2:45P                  Break (Reshuffle)

2:45P – 5:15P                   Event 4

5:15P – 5:30                     Awards

2015 “Witches & Warlocks” Scoring

We have adopted the traditional rank based scoring system used in the open. This system uses your rank in any event as a score (example: 1st = 1 point, 2nd = 2 points, etc.)

All events are scored equally making the lowest score ideal. This will include all events. In the event of a tie, precedence will go to the highest place achieved (example: Team Red and Team Blue are tied after all events but Team Red had a 1st place finish in an event…Team Red would win due to their highest placement)

2015 “Witches and Warlocks”

The time has come to finish up the 2015 South West Competition Series with a male/female team comp in “Witches and Warlocks” on November 7th @ Progressive Fitness CrossFit. Grab yourself a partner and get registered!!! We do expect this competition to sell out quickly so be prepared when we open registration this Friday, September 25th at 8am!!

2165 Broadway St, Colorado Springs, CO 80904, USA