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Thunder on the Hill

Hey Athletes, I hope you’re ready for a good ol’ fashioned CrossFit competition!

This event is a 2 person team event with 3 WODs for all teams and a tie breaker WOD, if needed. WODs are listed below!

For up-to-date information, check out The Garage Games website Or our Facebook event page

Scoring Information: click here

Spectators: non-CFF spectators are $5 each for the day. Kids 15 and under are free. Once you have paid, you may enter and leave as needed as long as you have a mark on your hand.

Athletes: feel free to bring canopies, coolers, food, chairs and whatever you need for the day! We have a gravel lot where everyone to hang out.  ThunderOnTheHillWaiver MUST BE FILLED OUT! If you want to check-in your team (EARLY check-in 4:30-6pm 11/18/16, DAY OF check-in 7-8:00am) you must have BOTH teammate’s waivers filled out in full at the time of arrival. You do not have to have both teammates present to check in but you DO have to have both waivers. (Click the ThunderOnTheHillWaiver, click on the doc, print and fill out.) At check-in, you will receive your goodie bag and shirt size that you registered for online. You may switch out sizes once all athlete and volunteer shirts have been passed out. If you registered after 11/4, we did our best to guess shirt sizes. We will do our best to ensure you receive the shirt size you want.

You will want to bring your own food and water for the day.

Parking for athletes and spectators: Parking is NOT in front of the gym. Parking is at McBride Distribution ONLY, overflow at TYSON. You will have to walk across the street to get to the gym. There will be signs for parking. PLEASE BE CAREFUL WHEN CROSSING.

Streets: HOPS and  CLYDESDALE, not in front of the gym!

Streets: HOPS and CLYDESDALE, not in front of the gym!

 

Title Sponsors 2016

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 Supporting Sponsors 2016

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WODs and their ranges of motion along with any extra specific details are listed below. PLEASE READ CAREFULLY AND UNDERSTAND THIS BEFORE THE EVENT ON November 19, 2018 at 8:30am. Don’t forget, there is early check-in 11/18 from 4:30-6pm!

Thunder on the Hill 2016

(details coming soon)

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Thunder on the Hill 2016

WODs and Standards of Motion

 

Men will use a 45# barbell. Women will use a 35# barbell.

All athletes must remain standing until they hear the word “Go”

WOD 1

8 min to establish 3RM Hang Squat Clean & 3RM Thruster

Athlete 1: sets 3RM Hang Squat Clean, Athlete 2: sets 3RM Thruster

 

Barbell will begin unloaded. At “3, 2, 1, Go” athletes may load the barbell with desired weight. Once weight is added to the bar and a rep is performed, the weight may not be removed from the barbell. Plates may be changed out but the total weight may not be lowered. Collars must be on the barbell before reps are attempted or that attempt will be a no rep. Barbells must be guided to the hip before being dropped after the 3RM attempt is complete or it will result in a no rep. Each team will have the allotted time to complete as many attempts as they see fit in any order. Example of attempted reps: 3RM HSC, 3RM HSC, 3RM Thruster, 3RM HSC, etc. Full standards of motion must be achieved for each rep and consecutively before the barbell is guided to below the hip and dropped to the ground for the max lift to count.  If your team utilizes all of the weight in your lane for a 3RM completed HSC &/or Thruster, your athlete may rep out at that weight after the 3rd rep is completed. Once the barbell is on the ground, additional reps are no longer valid unless a new set of 3 reps is performed followed by additional reps. Example: successful 3RM HSC with max load + 3 reps without the bar touching the ground results in total moved plus 3 pounds added. Another example: successful 3RM Thruster completed with max load followed by the barbell being placed on the ground will result in that athlete having to perform another set for their 3RM plus additional consecutive reps to add to the overall score.

 

3RM Hang Squat Clean

Barbell will be pulled from the ground through the ascent of a DL (barbell to fully extended hips and knees) before moving into the hang position. Hang position will be anywhere above the kneecap. The barbell will then be pulled upward and received in a full front squat position (hip crease below the top of the knee) and stood up to full hip and knee extension with the elbows passing the front of the barbell.  Without dropping the bar to the ground, the bar will be reset to a hang position and pulled through a full squat clean for a consecutive 3 reps total. Once the last rep is successfully completed, the athlete may guide the barbell to hip height and drop the bar. All 3 reps must pass through the full standard of motion. A Power Clean + Front Squat will count as a rep.

 

3RM Thruster

Barbell will be pulled from the ground on the first rep and may be caught in a squat clean or a power clean position as long as the athlete passes through a full front squat (hip crease below the top of the knee) standard and finishes fully extended with the barbell fully locked out overhead with knees, hips, and elbows fully extended. The barbell must move continuously upward until locked out overhead. Thruster Jerks are not allowed and will result in a no rep. Rep 1 is the only thruster where the barbell will begin on the ground.

 

WOD 2

“A la Cart”

RX / Scaled

For Time:

40 HBBS (95/65) / (85/55)

40 FS (95/65) / (85/55)

40 OHS (95/65) / (85/55)

400m Run

40 Press (95/65) / (85/55)

40 Push Press (95/65) / (85/55)

40 Push Jerks (95/65) / (85/55)

400m Run

40 HPS (95/65) / (85/55)

Cap: 20min

The barbell will be loaded and begin on the ground. At “3, 2, 1, Go,” athletes will perform the workout in order. Teams must complete each movement before advancing to the next. Both athletes will perform the 400m run. They do not have to maintain the same pace but both athletes must be in their lane before advancing to the next movement. The score will be the total time it takes for a team to complete one full round. If the team is not able to complete the entire workout within the time cap, each rep will add one second to the total time. Each 400m Run will count as 1 rep.

 

High Bar Back Squats

The athlete may get the bar to the back rack position any way necessary. Athletes will descend while maintaining a back rack position, to where their hip crease is below the top of their knee. Athletes will then ascend to full hip and knee extension before descending into additional reps. The athlete must return to full hip and knee extension to complete each rep.

 

Front Squats

The athlete may get the bar to the front rack position any way necessary, with the bar resting on the shoulders and elbows past the front of the bar. Athletes must show full hip and knee extension before descending into their FS. Squat cleans are not permitted to count toward FS reps. The athlete will descend while maintaining the front rack position, to where their hip crease below the top of the knee. The athlete must return to full hip and knee extension to complete each rep.

 

OHS

The athlete may use any variation of ground to overhead to get the bar locked out overhead before performing a full overhead squat (hip crease below the top of the knee). The athlete must stand to full hip, knee and elbow extension showing control at the top with the bar directly over the heels. Full Snatches are not permitted to count toward their OHS reps.

 

400m Run

Athletes will run from their assigned lane outside and perform our 200m Route TWICE and return to their assigned lane to perform the remaining workout. Both athletes will run at the same time. Reps may not begin for the next movement until both athletes are in their lane.

 

Press*

Athletes may use any variation needed to get the bar to the front rack position. The movement will begin from the front rack position and end when the bar is fully locked out overhead with the bar over the heels. No “dip” or “drive” from the lower body is permitted. Feet may not walk forward or back during the press movement. This will result in a no rep. If both elbows are not fully locked out before the bar returns below the chin with the athlete’s head in neutral position, a no rep will be warranted.

 

Push Press*

Athletes may get the bar to the front rack position however they would like. The bar will leave the shoulders by a strict press or with the help of the legs (“dip”) and come to full extension (“drive”), with their elbows locked and the bar over the heels with hips and knees fully extended. NO dipping back under the bar (aka “jerk”). This will result in a no rep.  Athlete’s must bring the bar back below the athlete’s chin with their head in a neutral position. Bringing the bar back down without the bar finishing over the heels with both elbows locked or not returning the bar to below the chin, will result in a no rep.

 

Push Jerk*

Athletes may get the bar to the front rack position however they would like. The bar will leave the shoulders by a strict press, push press or push jerk (“dip, drive, press, dip”). After the second dip, the athlete must return to the fully extended body (elbows, hips, knees) with the bar over the heels at the top of the movement. Bringing the bar back down before the athlete is fully locked out in the finishing position or the bar not finishing over the heels will result in a no rep. The bar must return below the athlete’s chin while their head is in a neutral position.

 

Hang Power Snatches

The barbell will begin on the ground and be pulled to the top of a deadlift (hip height). The athlete will then move the bar to the hang position (anything above the knee cap) before pulling the bar in one fluid motion overhead.  A completed rep will be when the barbell is locked in the overhead position with full hip, knee and elbow extension with the barbell over the heels. Hang muscle snatches and hang power snatches are permitted. Hang squat snatches are not permitted. The bar may not be dropped from above the athlete’s hip height. If this occurs, it will result in a no-rep. The bar may be pressed out as long as the bar is above the top of the athlete’s head. If any of these standards are not achieved, it will result in a no-rep.

 

* all pressing movements must have the bar return below the chin when the head is in a neutral position before moving into the next rep. Athlete’s must return their head to a neutral position between every rep.

 

WOD 3

“The Hill 2016” For Time:

Rx

200m Buddy Carry

75 C2B Pull Ups / PU

800m Run

50 Power Cleans (155/105)

35 Burpees Over Bar

25 HSPU

200m Buddy Carry

 

Scaled

200m Buddy Carry

75 Ring Rows

800m Run

50 Power Cleans (115/75)

35 Burpees over Bar

25 Push Press (115/75)

200m Buddy Carry

Cap: 20min

 

The Hill 2016 will be 1 Round completed for time. Each movement must be completed before advancing to the next movement. Barbells must be guided to the hip between each rep before they can be dropped to the ground. If the barbell is dropped above hip height, this will result in a no rep. Both athletes will run the 800m Route. Reps for the power cleans may not begin until both athletes are in their lane. Athletes do not have to run the same pace.

 

Buddy Carry

This movement will begin outside with both athletes. Athletes may perform the buddy carry using any style they prefer. Athletes may swap at any time during the 200m buddy carry or one athlete may carry their partner the entire distance.  Once the 200m distance is completed, they may release their partner. Athletes may run or walk this movement. The second and final 200m Buddy Carry will finish with both athletes inside their lane for their time to be counted.

 

Chest to Bar Pull Ups

Male Athletes must start from the dead hang and pull their body to the bar, at the top of the movement the clavicle or lower must make contact with the pull up rack. Grip can be over hand, under hand or mixed grip. Strict, Kipping and butterfly are allowed. Cycling reps are permitted as long as each rep begins with full elbow extension and finishes with chest touching the bar. No contact, no rep. Female athletes may choose to perform C2B Pull Ups. They will be judged to the pull up standard. As long as they are reaching the pull up standard, their reps will count.

 

Pull Ups

Female Athletes must start from a dead hang, at the top of the movement the chin must be over the top of the pull up rack. Grip can be over hand, under hand or mixed grip. Strict, Kipping and butterfly are allowed. Cycling reps are permitted as long as each rep begins with full elbow extension and finishes with chin over the bar.

 

Ring Rows

Athlete’s chest must start under the place of attachment of the rings on the pull up rack, knee angle must be greater than 90 degrees at all times with HEELS ONLY on the floor. Elbows must begin in full extension. To complete the movement, the chest must make contact with the rings while the knee angle remains greater than 90 and heels only on the floor before dropping into the next rep or resting. Cycling reps will be permitted as long as each rep begins with full elbow extension and finishes with chest to rings. No contact, No rep.

 

800m Run

This route begins from the team’s lane and follows the designated route. Both athletes must complete the run before moving on to the next exercise. Both athletes must be in their lane before reps for the next movement may begin. Athletes do not have to complete the run at the same time.

 

Power Clean

Bar must start touching the ground and will finish in the front rack position with elbows passing the front of the bar with feet side by side, hips and knees fully extended before moving on to the next rep or movement. If elbows don’t pass the bar or athlete does not fully extend the hips and knees, that will result in a no rep. Bar must be guided back to the ground. If the bar is dropped from above the athlete’s hips, this will be a no rep.

 

Burpees over bar

Movement starts from the standing position, chest and hips must touch the ground, athlete will then return to an upright position (hips do not have to be fully extended). The athlete will complete the movement by performing a two-foot jump over the barbell with both feet leaving the ground at the same time. Athletes may alternate burpees as needed but each rep must be fully completed before the other athlete may begin their rep(s).

 

HSPU

Skull Mats will be used for this movement. The start and finish positions of each rep are identical with the body inverted, hands flat and completely on the ground within the designated areas taped on the floor, the arms locked out, body straight and only the feet touching the wall at the top of the movement. The feet must be inside the width of the designated areas on the ground at the beginning and end of the HSPU. From the starting position, the arms bend until the head touches the skull mat. The athlete presses back up until the start position is achieved. The feet do not have to remain on the wall for the movement, though they must be on the wall to complete the rep. Kipping is allowed. Athlete must complete the rep before cycling into the next rep or coming off the wall for the rep to count.

 

Push Press

Athletes will begin with the bar on the floor athletes will get the bar to the front rack position. The bar will leave the shoulders by a strict press or with the help of the legs (“dip”) and come to full extension (“drive”), with their elbows locked over the mid foot, and hips and knees fully extended. NO dipping back under the bar (aka “jerk”). This will result in a no rep.  Bringing the bar back down before full knee and hip extension will result in a no rep. Bringing the bar back down without the bar finishing over the heel with both elbows locked, will result in a no rep. The bar must return below the athlete’s chin while their head is in a neutral position.

 

 

WOD 4

Tie Breaker

AMRAP in 4min:

2, 4, 6, 8, etc.

Rope Climb

Toes to Rings

 

At “3, 2, 1, Go” one athlete will perform the rope climbs. Each rope climb must have the athlete touch the beam at the top. Athletes may take a one step and jump approach into the rope climb. They may use any style of rope climb to reach the desired target. Once the beam has been reached, the athlete will return to the ground in a controlled decent. They may not release the rope from their hands until their hands are below the taped line on the rope. If they do, this will be a no-rep. Once that athlete has reached the ground, they or their teammate may jump to the rings and perform toes to rings. To get to the rings, athletes may jump or have their teammate assist them up to the rings. Once they are on the rings, they may kip or perform a strict toes to rings. The movement will begin fully extended with the elbows and hips and the heels of the feet slightly behind the rings. The movement will be complete once both of the athlete’s toes of each foot are inside the rings. Toes must pass through the rings at the same time. Galloping the movement is not permitted.  This tie breaker is an ascending ladder. Athletes may switch at any time. Teammates may not initiate the upcoming rep or movement until the working athlete is at rest.

 

 Heats

Heat 1 (Scaled Female)

1.Two Poods in a Pod

2. Bad ass Bitches

3. American Muscle

4. Rojo Mojo

5. Peanut Butter and Jelly Legs

6. Sun’s out, guns out!

7. Chalk dirty to me

8. The young and the restless

Heat 2 (Scaled Female)

1. Flexual Healing

2.Worlds Okayest Crossfitters

3.Thunder Thighs

4.Broads and Bacon

5.Barbells and bulldogs

6.Blondes Gone Wild

7. Sassy Squaters

8.Flex Appeal

Heat 3 (Rx Female)

1.Stacey’s EMOM

2.M Squared

3.Macro Mamas

4.Sassy Speedsters

5.Primed and Pumped

6.Let’s Taco Bout It

7.Bacon & Legs

  

Heat 4 (Scaled Men)

1.Bad Decisions CrossFit Sterk

2.Woding crashers

3.Man Candy

4.Hurry Up & Weight

5.Warriors of the wod

6. Chemtricity

7.Up In This Beeeeox

8. American Mexi Melt

Heat 5 (Scaled Men/Rx Men)

1.BYX Who Lift

2.Blood, Sweat & Beers

3.Team Crossfit Ricochet

4.Mac Attack

5. Where’s the Party at?

6.RX Cop and Robber

7.RX Ya Dun Messed Up

 

Heat 6 (RX Men)

1.Bi’s and Tri’s

2.Ed & Eddy

3.Bitmoji Bros

4.YOU GONNA LIFT THAT?

5.Dad-Bods

6.Shenanigans

7.PRRT

8.CFR

Heat 7 (RX Men)

1.Intermediate Level Athletes

2.Clang & Bang

3.Two guys and a bar

4.I Love Lamp

5. Rest Day Rebels

6.Achalkalypse

7.Desitin/d for Greatness

 

Approximate Heat Times, if all goes well:

 

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