This year we are changing directions and hosting a
friendly, come-as-you are competition to benefit the Muscatine Center
for Social Action. MCSA provides emergency and temporary shelter, basic
health care, educational and support services for those in need in
Muscatine County. More information about MCSA can be found here: http://www.mcsaiowa.org/
Participants are competing to see who can raise the most money for
MCSA, as well as for bragging rights on the mats by competing as an
individual, or as part of a 2-person team. We have Rx'd and Scaled
divisions, and WODs and movement standards will be announced well before the event.
WHEN: Open Gym, 8 AM to 12 PM, on Saturday, October 31st, 2015.
WHERE: Warrior CrossFit Muscatine
***To participate in our event, COSTUMES ARE REQUIRED AND you MUST donate $20 to MCSA.***
***
PRIZES ANNOUNCED!
Our top FUNDRAISERS in each competition division (Rx Individual, Scaled Individual, Rx Team, and Scaled Team) will win a free month of Unlimited CrossFit (for current WCFM members) or a free month of On-Ramp Sessions (for non-WCFM members). You will be responsible for keeping track of the total funds you raise by 12 PM on Saturday, October 31, 2015. Be sure to canvas all your friends and family to help us reach our goal of raising AT LEAST $1500 for MCSA!
We will be taking donations at the gym at the time of the event, and
you can also donate at anytime online here.
WODs and Performance Standards
2-person Team WOD RX:
400 m pumpkin run (both partners run together and trade pumpkin as needed; if pumpkin dropped = immediate 25 burpee penalty)
300 doubleunders (one partner jumps, other holds pumpkin locked out overhead; switch as needed)
200 over-the-pumpkin lateral jumps (alternate partners as needed)
100 weighted step-ups holding pumpkin (one person works at a time)
50 partner pumpkin sit ups (partners alternate reps, passing pumpkin on each rep)
2-person Team WOD SCALED:
Same as above, except 600 single unders and no pumpkins or med balls
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Individual WOD RX:
1 room length overhead walking lunges with pumpkin or med ball
50 goblet squats with pumpkin or med ball
1 room length OH walking lunges with pumpkin or med ball
50 over-the-pumpkin burpees
1 length OH walking lunges
Individual SCALED:
1 room length walking lunges
50 air squats
1 room length walking lunges
50 burpees
1 room length walking lunges
