AC^2 2015

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Arizona CrossFit Affiliate Competition 2015

86 athletes from around the State of Arizona gathered at CrossFit Flagstaff to raise money for Steve’s Club Flagstaff and to throw down in some great work outs! We can’t thank this group of people below enough for helping to make it all happen!

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Work Out #1: 7 Minute Clean Ladder

7 minute AMRAP of 30 Cleans at 95#/65# then 30 Cleans at 135#/95# then 30 Cleans at 185#/125# then as many Cleans at 245#/165# until time is up.  If you cannot clean a weight- every Deadlift with that weight counts as .001 added to your completed clean reps.

Scaled: 65#/45#, 95#/65#, 125#/85#, 165#/105#  Teens: 65#/45#, 95#/65#, 115#/85#, 135#/95#

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Work Out #2: 20 Minute AMRAP:

RXD: 1000m Row- Then AMRAP 20 pull-ups, 20 alternating leg pistols, 20 HSPU, 20 wall ball (20#-10’/14#-9’), 20 burpees

Scaled: 1000m row- Then AMRAP 20, 20 air squats, 20 hand release push-ups, 20 wall ball (14#-10’/10#-9’), 20 burpees, 20 pull-ups

Teens: 1000m row-  Then AMRAP 20, 20 air squats, 20 hand release push-ups, 20 wall ball (16#-10’/10#-9’), 20 burpees, 20 pull-ups

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Workout 3a- Max Height Standing Vertical Jump (3 attempts)

Workout 3b- 1RM Snatch (3 minutes)

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Workout 4- 5 Round Couplet (12 minute cap)

5 rounds for time- 20 GHD sit-ups, 5 Shoulders-to-Overhead – 185#/135#

Scaled: Abmat sit-ups, 135#/95# S2OH

Teens: Abmat sit-ups, 115#/85# S2OH

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These Kids are some of the kids we raised money for! They were at the event most of the day helping out and back at the gym Sunday to work out.

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The top 6 athletes from Scaled and RX’d and Top three Teens advanced to a final work out.

Final Workout- 6 Minute Ladder Race

1 rope climb, 12 thrusters/ 1 rope climb, 9 thrusters/ 1 rope climb, 6 thrusters/ 1 rope climb, 3 thrusters

135#/95#, all rope climbs start from seated position and end at 15’.  One hand must be on the rope until both feet are on the ground.

Scaled: 95#/65#, can do 6 raises from seated or one rope climb.

Teens: 95#/65#, can do 6 raises from seated or one rope climb.

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Teen Men and Women

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Teen Female Teen Female Final

Teen male Teen Male Final

Scaled Men and Women

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Scaled Female JPEG Scaled Female Final JPEGScaled Male all Scaled Males

RX’d Men and Women

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RX Female JPEG RX'd Female Final

RX'd Males RX'd male final

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