{CrossFit Competition} Beach Assault The Hangout Gulf Shores 11/11/17

Beach Assault CrossFit Competition

Gulf Shores CrossFit is teaming up with The Hangout to bring you our first ever Beach Competition.  Add this destination competition to your workout schedule today!  What could be be better than WODS at the Beach?!

The Hangout: Gulf Shores Public Beach 11/11/17 8AM

The Beach Assault Gulf Shores CrossFit competition will take place on the public beach in the sugar white sands in front of The Hangout.  Simply drive down 59 in Gulf Shores until you reach the beach!

Packet pick-up and vendors will be located near The Hangout and an after party celebration will also take place here. Bring your friends!How to Register: Only $150 Per Team

Teams of (2) Male -or- (2) Female Athletes 

  • Teen (15-17) Male, Teen Female*
  • Novice (18-49) Male, Novice Female
  • Advanced (18-49) Male, Advanced Female
  • Masters (50+) Male, Masters Female
*(Athletes must be 15 years old or older on 11/11) in 8 divisions.  Registration closes 10/31!  All team changes must be submitted before 10/31 at 11:59PM CST. 

   REGISTER HERE

How to Be a Sponsor, Vendor, or Volunteer

Want to be a sponsor or Vendor?  The application process is simple and we would love to have you on board!   Simply visit the official Beach Assault CrossFit Competition page to apply.

Can’t compete?  We are currently seeking Volunteers in the following capacities:

  • Judges
  • Scorers
  • Event Team
  • Media

We can’t run this amazing event without the support of our volunteers.  If you enjoy CrossFit and want to spend a day out on the beach with us, please volunteer!  The application process is simple and can also be found on our official competition page.

Need a partner?   No problem!  Comment below to find a partner in your age group or send us message on Facebook!

170920

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC stretches

Front Rack stretch

Inch worm with down dog-Sampson spiderman

4x

8 HRPU

Rig Bear Crawl

8 Squat Jumps

Rig Bear Crawl

Push Press (7 min to find 1 RM)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Community WOD

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

High knees-butt kicks-high kicks- grass pickers

2x

4 burpee broad jumps

6 HRPU

8 Air squats

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP of

10 Air squats

10 Smith UPs (25/15)

10 pull up

100 m run

170915

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

Grass pickers-High kicks-sampson-spiderman-scorpion-inch worm

PVC stretches

10 supermans

10 hollow rocks

10 beat swings

Deadlift (5-5 75% 3-3 80% 1 90%)

Metcon (Time)

Push & Pull

(only score time to complete lifts)

10-1 of

Bench/Floor Press @ bodyweight

Bent over row @ body weight

** unscored**

3x 200 m sprint w/ 30 sec rest

170914

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

PVC stretches

Grape Vines-Inch worm with down dog-sampson-spiderman-scorpion

3x

100m run

12 altenating v-up

10 push ups

Metcon (Time)

4 RFT of

time cap of 10 min

20 KB swings ( 70/53)

15 Goblet squats (70/53)

150 m shuttle run

Metcon (No Measure)

Iso Metric Gymnastics

EMOM 20 min

0-5 20 sec pull up hold

5-10 30 sec HS hold (freestanding if possible)

10-15 12 Hip touches / 25′ HS walk

15-20 15 sec L-Sit

170913

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

300 m row

PVC stretches, Front Rack stretch

Duck walk, HIp circles, Power skips, Sampson, Spiderman

Scorpion

6 times

5 air squats

rig bear crawl

Push Press (5-5 @ 75% 3-3 80% 1 90%)

Bucket 8’s (2 Rounds for weight)

A. Front Squats 4 x 8*; rest 60 sec after racking weight each set. Percentages based on 3RM (80%)

Set 1: 65%

Set 2: 68%

Set 3: 72%

Set 4: 75%

B. Back Squats 4 x 8*; rest 60 seconds after racking weight each set. Percentages based on 3RM (80%)

Set 1: 65%

Set 2: 68%

Set 3: 72%

Set 4: 75%

**Bonus rep for everytime you break up a set

September 11 Memorial

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

200 m Run

high knees-high kicks-butt kicks-sampson-spiderman-Inch worm

10 jumping squats

60 sec plank

10 push ups

9/11 Memorial (Time)

For Time:

2001 m Run or Row

11 box jumps (30/24)

11 Thrusters (95/65)

11 Bar facing Burpees

11 Snatches (95/65)

11 HSPU

11 KB swings (70/53)

11 Chest 2 Bar

11 Push Jerks (95/65)

11 Toe 2 Bar

2001 m Row or Run

!! athlete can do row at beginning and run at end or vice versa!!!

This work out is to memorialize the events of September 11 2001,

Warm-up

100m run

PVC stretches

high knees-butt kicks-high kicks-sampson-spiderman-Inch worm

2x

6 jumping squats

6 pull ups

6 push ups

30 sec plank

170908

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

400m Run

Duck walk-Sampson-Spiderman- hip circles-inch worm w/ down and up dog

Scorpion

4x

30 sec half push up hold

30 sec 6″ hold

Deadlift (5-5-5@75% + 3-3 @80%)

Metcon (Time)

Buy in 800 m Run

5 rounds for time

15 thrusters (95/65)

15 Bar Facing Burpees

170906

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

500m Row/Ski

PVC Stretch

Leg Swings

Captain stretch

4x

10 Mountain Climber

Rig Bear Crawl

10 Hollow Rocks

Rig Bear Crawl

Push Press (5-5-5@75% + 3-3@80%)

Metcon (AMRAP – Rounds and Reps)

AMRAP (rounds and Reps) in 18 min

with a Single KB 53/35

10 Swings (2 arm)

20 OH Rev Lunge (10 R then 10 L KB is in the same hand as the down leg)

100m Run

Community Wod

Graham Creek house, Gulf Shores CrossFit – CrossFit

View Public Whiteboard

Warm-up

High Kicks- High Knees- Butt Kicks- Grape Vines

PVC Stretches

2x

10 Push Up

10 Air Squat

10 Ring Row

8x

Tabata Plank

Metcon (Time)

Buy In 400m Run

5 rounds

20 MT Climbers (each leg is 1 )

30 OH Walking Lunges (25/15# plate)

10 Burpee

30 OH Walking Lunges (25/15# plate)

Cash Out 400 m Run