Salus In-House Partner Competition

February 13, 2020 Written by

Say goodbye to the Spring CrossFit Open and hello to our very own Salus In-House Partner Competition!

The cold NJ weather and dark days can make it hard to stay motivated through winter, so we decided to liven things up and bring you our first annual in-house partner competition! Grab a friend (Salus members only) for the in house partner competition that takes place on 3 Saturdays in March.

You in?!

Salus in-house partner competitionHere are all the details:

WHO

  • Salus members only.
  • Teams of two: M/M,  F/F  or  M/F
  • Fitness Division and Performance Divisions available.
  • Also open to teens!
  • Each team must have both athletes in the same division.
  • This is a friendly (in-house only) competition. Similar to the Open, we will rely on peer judging.

WHEN

  • 3 Saturdays in March: 3/14, 3/23 and 3/28
  • First heat starts at 9am
  • Regular Saturday CrossFit & Kids classes will be moved to Sundays those weeks

WHERE

  • Salus!

HOW MUCH

  • $15 per person.
    • Don’t worry unlike many competitions, you’re not looking at $300 per team… it’s only $15 per person.
  • Each partner must purchase and reserve individually.
  • Click here to purchase your “3-pack In House” Partner Competition.” This will allow you to reserve your heat on competition day.

WHY

  • Competition brings out the best in us. That’s the most we usually ask for.
  • But, it’s also nice to have an opportunity to win a cash prize!! Therefore, the $15 registration allows us to provide that fun incentive.

Hurry, registration closes Monday, March 2.

Sign Up NOW!


WOD 1: “The Ringer”

WOD 1 The Ringer (Performance) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 225/155
AMRAP with time remaining
Max Push Press 135/95

Part 2 Partner B
4 minutes
50 Chest to bar Pull ups
AMRAP with time remaining
4 Single leg squats
4 Strict Handstand Push ups

WOD 1 The Ringer (Fitness) 8 minutes

Part 1 Partner A
4 minutes
45 Deadlift 135/95
AMRAP with time remaining
Max Push Press 95/65

Part 2 Partner B
4 minutes
50 Jumping Chest to bar Pull ups
AMRAP with time remaining
4 Air squats
4 Hand release Push ups

WOD 2: “The Deep End”

WOD 2 The Deep End (Performance) For time:(20 min Cap)

500m Row
28 Thrusters 95/65
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 2 The Deep End (Fitness) For time: (20 min Cap)

500m Row
28 Thrusters 65/45
400m Row
21 Thrusters
300m Row
15 Thrusters
200m Row
9 Thrusters

Athletes split the Row however you want.
The Thrusters are synchronized: defined as both athletes must be at the bottom position together.

WOD 3: “Clean House”

WOD 3 Clean house (Performance)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 135/95
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

WOD 3 Clean house (Fitness)

Score is the sum of 2 parts.
1- Total team reps
2- Heaviest total team weight

12 minutes
First 6 min, (One athlete works at a time)
AMRAP of:
9/6 Calories on Assault Bike
9 Cleans 95/65
Last 6 min, (One athlete works at a time)
Work up to a Max Clean

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