2017 AC^2

This Group of Athletes and Volunteers from CrossFit Flagstaff is the heart and soul of this event! With out ALL OF YOU the 8th Annual Arizona CrossFit Affiliate Competition could not have happened! Thank you so much for dedicating your entire Saturday to help this event run so smoothly!

TEEN BOYS

1st: Elliot Kennedy -CrossFit Flagstaff

2nd: Daylan Barton – CrossFit Flagstaff

3rd: Cody Powskey – CrossFit Flagstaff/Steve’s Club Flagstaff

TEEN GIRLS

1st: Sarah Riley – CrossFit Now

2nd: Samantha Menendez – CrossFit Now

3rd: Isobel Conroy – Hub Fitness

SCALED WOMEN

1st: Carol Hilko – Hub Fitness

2nd: Sheryl Wolowice – Ponderosa CrossFit

3rd: Mackenzie Davis – CrossFit Can Do

SCALED MEN

1st: Wyatt Wood – Ironwood CrossFit

2nd: Jeff Davis – Ironwood CrossFit

3rd: Jason Zeller – Ironwood CrossFit

RX’d Women

1st: Jessica Core – CrossFit Fort Vancouver

2nd: Sam Burkhart – CrossFit Flagstaff

3rd: Tiana Tallant – CrossFit Flagstaff

RX’d MEN

1st: Ian Jones – Ponderosa CrossFit

2nd: Evan Bunce – CrossFit Magna

3rd: Michael Locatelli – Hub Fitness

More photos to come from event s through out the day. Stay Tuned….

 

 

“Four Thirty”

AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

 

 

Make Up Day

Rower Pike Ups and….. Flying Ice Climbing????? Never know what you’re going to see on a Thursday at CFF!?!?!

Thrusters and Backwards Jackie – “Eikcaj”

With a 7:00 Running Clock:
Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:
2 Sets of 5 Thrusters @ 85% of today’s 8RM

 

“Eikcaj”

1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row

 

Make Up Thursday

Snatch and “Humpty Dumpty”

On the 1:30 x 5 Sets:
3-Position Power Snatch

After dead lifting the bar from the ground, the first power snatch is completed from the pocket position – the high hang. Returning the bar to the hang position, the second power snatch is taken from just above the knee. Returning the bar to the ground for the third repetition, the final power snatch is taken from the floor.
On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch

On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch

On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

On the 4:30… 3-Pos Power Snatch @ 70% of 1RM Snatch

On the 6:00… 3-Pos Power Snatch @ 70% of 1RM Snatch

 

Then,

“Humpty Dumpty”
3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Front Loader

“Front Loader”

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

 

 

 

Overhead Squat and “Denim”

Overhead Squat
3-3-3-3-3

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

 

 

Make Up Sunday

Clark making sure John’s work on the Concept 2’s is up to par.

Gymnastic Work and “Nick”

Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Strict Ring Dips
*if you do not have ring dips hold top position for 10-15 sec. AND then hold bottom position 10-15 seconds
Odd Minutes – 2 Sets of 3-5 Ring Kip Swings

Then

“NICK”

AMRAP 20:
10 Thrusters (135/95)
20 Calorie Assault Bike/ 30Cal Row/250M Run
16 CTB Pull-Ups