Sign Up for the Hunger Wods!

Sign Up for the Hunger Wods!

hungerwods

Our good friends at CrossFit Chillicothe are putting on a 6 week online competition where your score represents PSKC! We will be participating as a gym and would love for you to join our team!

This will be a great opportunity to prep for the 2016 CrossFit Open. Click HERE to register!

**** The Event ****

6 Workouts over 6 Weeks (1 WOD each week)
3 Divisions (RX, Scaled, Masters 45+)
1 Male & 1 Female Winner per Division
The Twist… Not only are you fighting for yourself, you are representing your gym (District)! Each week, the top male & female score for each Affiliate/Gym will be added together to create the Gym Score. The Gym with the best score at the end of the 6 weeks takes the win!

**** Division Guidelines ****
If you cannot perform two or more movements as prescribed in RX you will need to step down to Scaled. As a Masters 45+ athlete, you can choose to do RX, Scaled, or Masters 45+ based on your ability level (please do NOT sandbag and take the easy way out.. push yourself)
* RX Movements: Power Snatch (135/95), Pull-Ups, Box Jumps (24/20), Clean, Row, Bench Press, Wall Balls (20/14), Pistols, KB Snatch (70/53), Deadlift (225/155), Double-Unders, Burpee-Over-Bar, Toe-To-Bar
* Scaled Movements: Ground-to-Overhead (95/65), Ring Rows (shoulders under rings), Step-Ups (24/20), Clean, Row, Bench Press, Wall Balls (20/14), Goblet Squat (53/35), KB Swing – American (53/35), Deadlift (185/155), Jump Rope Singles, Burpee-Over-Bar, Hanging Knee Raise (knees above hip crease)
* Masters 45+ Movements: Ground-to-Overhead (75/55), Ring Rows (feet under rings), Step-Ups (24/20), Clean, Row, Bench Press, Wall Balls (14/10), Goblet Squat (44/26), KB Swing – American (44/26), Deadlift (135/95), Jump Rope Singles, Burpee-Over-Bar, Sit-ups

Note: You must compete in the same division for all WODs. If you start in RX you must do all RX division WODs. If you start in Scaled you must do all Scaled division WODs. If you start in Masters 45+ then you must do all Masters 45+ division WODs.
Note: if you are not sure which division to compete in, talk to your coach and they’ll help you decide.

**** Programming Schedule ****
** WOD1 – Week of 1/4/16
*RX: 10 min AMRAP of… 10 Power Snatch (115/75), 10 Pull-ups, 10 Box Jumps (24/40)
*Scaled: 10 min AMRAP of… 10 Ground to Overhead (95/65), 10 Ring Rows (shoulder under rings), 10 Step-ups (24/40)
*Masters 45+: 10 min AMRAP of… 10 Ground to Overhead (75/55), 10 Ring Rows (Feet under rings), 10 Step-ups (24/40)
** WOD2 – Week of 1/11/16
All Divisions: Clean Max (can be power or squat)
** WOD3 – Week of 1/18/16
*RX: AFAP… 5K Row & 100 Wall Balls (20/14)
*Scaled: AFAP… 3K Row & 50 Wall Balls (20/14)
*Masters 45+: AFAP… 3K Row & 50 Wall Balls (14/10)
** WOD4 – Week of 1/25/16
*RX: 7 min AMRAP of… 10 Pistols (5 each leg), 10 KB Snatch (5 each arm) (70/53), 10 Deadlifts (225/155)
*Scaled: 7 min AMRAP of… 10 Goblet Squats (53/35), 10 KB Swings (53/35), 10 Deadlifts (185/125)
*Masters 45+: 7 min AMRAP of… 10 Goblet Squats (44/26), 10 KB Swings (44/26), 10 Deadlifts (135/95)
** WOD5 – Week of 2/1/16
All Divisions: Bench Press Max
** WOD6 – Week of 2/8/16
*RX: Buy In of 100 Double-Unders -then- 5 RFT of… 5 Power Snatch (135/95), 10 Burpee-Over-Bar, 15 Toe-to-Bar -then- Cash Out of 100 Double-Unders
*Scaled: Buy In of 100 Singles -then- 5 RFT of… 5 Ground-to-Overhead (95/65), 10 Burpee-Over-Bar, 15 Hanging-Knee-Raises -then- Cash Out of 100 Singles
*Masters 45+: Buy In of 100 Singles -then- 5 RFT of… 5 Ground-to-Overhead (75/55), 10 Burpee-Over-Bar, 15 Sit-ups -then- Cash Out of 100 Singles

**** Movement Standards ****
Movement standards for each WOD will be released via the FB event page, as well as the CrossFit Chillicothe YouTube Channel.

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