WOD 11/23
While group classes are cancelled for CrossFit Classics there will be Open Gym from 8AM-9AM. We’ll be collecting nonperishable food items for the Capital Area Food Bank of Texas, all donations are appreciated!
Each month CrossFit Austin and CrossFit Central come together to host CrossFit Classics! These events are about getting together with the local Austin CrossFit community in the spirit of competition and FUN! EVERYONE is encouraged to come out and compete!
This Classics also marks the start of CFA’s food drive for the Capital Area Food Bank of Texas
We encourage everyone to bring donations of canned food or other nonperishiable items to this month’s CrossFit Classics (11/23)
For the 15th CrossFit Classics, CrossFit Austin will pay tribute to the Athlete Open’s “THE FINALE” on
Saturday, November 23rd starting at 9AM-12PM
The WOD:
21-15-9
Deadlifts
Box Jumps
11:00 Time Cap
Rx Individuals:
315 lb, 205 lb
30″, 24″
Rx Teams:
275 lb, 185 lb
30″, 24″
Scaled Option 1 for Teams and Individuals:
225 lb, 135 lb
24″, 20″
Scaled Option 2 for Teams and Individuals
185 lb, 115 lb
24″, 20″
STANDARDS:
Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Arms must be straight throughout. Knees and hips must reach full extension with the shoulders behind the bar.
Deliberately bouncing the bar is not allowed. Dropping the barbell after the completion of the repetition is permitted.
Box Jump
Athletes must jump up with two feet. The rep is complete with the hips and knees fully extended on top of the box. You may jump or step down.
Reaching full extension only in the air while jumping down is a no-rep.
*Teams may be comprised of 2 males, 2 females, or 1 male and 1 female.
*Partner 1 must complete the entire WOD before Partner 2 starts to work.
*11:00 time cap for both Individuals and Teams
*If unable to complete within time cap, then total number of reps will be counted
*Refer to 2013 Regional Event 5 for a preview and full details.
*Athletes who registered for the Athlete Open 2013 may participate for FREE! Email info@crossfitaustin.com for instructions.
Food Drive Most Needed Items
Chili, Dry Beans, Canned Stews, 100% Peanut Butter, Whole Wheat Pasta, Whole Grains (Brown Rice), Whole Grain Low Sugar Cereals, Canned Meats (Tuna & White Meat Chicken), Canned Fruit (In Its Own Juice) Canned, Low-Sodium Vegetables Canned, Low-Sodium Soups Canned, Low-Sodium, No Added Sugar Pasta Sauce, Full Meals in a Can/Box Pop Top Food Items.
Items should be intact in unopened consumer or commercial packaging. No glass!