Right before the comfort.

11AM and Noon

WOD 090314

3 rounds:

Run 800 Meters
50 Kettlebell Swings 1.5P/1.0P
25 Burpees

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11AM

Royal Rumble at

DIABLO CROSSFIT

ROYAL RUMBLE WORKOUT!

Prior to working out, each team will be required to:

1. Show up. In its entirety.
2. Sign waivers.
3. Staple them together.
4. Write the name of your team at the top.
5. Turn the stack into one of our staff.
6. At that point they will be able to choose which heat their "Qualifier" goes through as well as which heat their team goes through.

This means that the earlier and more organized your team is, the bigger the advantage you will have.

If you do not have a complete team. Still come as early as possible and sign a waiver. We will assign teams to the best of our ability.

There will be two workouts. A "Qualifier" and the "Team Workout".

Each team will choose one person to go through the "Qualifier" workout listed below. Their time will then be deducted from the team's "As Many Rounds As Possible in 25 minutes" time. The athlete chosen is expected to compete with the team as well as do the "Qualifier".

"Qualifier" Workout (For time):

1. Pull Up Plyo ladder, over and back, no feet. Must start and end with both hands on the lowest bar.
----- a. Feet touch ground or part of 'Diablotron' for support: 1 minute penalty
----- b. DNF: 3 minute penalty
2. 500m row
3. Olympic Bar 'Flag Carry' 100m (pick up and take off rack each time)
----- a. 1 minute penalty first drop or touching the handle at all
----- b. 2 drops = DNF and 3 minute penalty
4. Step over hurdles, run around cone, step over hurtles
5. Crawl under hurdles, run around cone, crawl under hurdles
6. Strict press 95lbs 10 reps
----- a. Scaled down: 65lbs 10 reps: 1 minute penalty
7. Sprint 200m

After the teams have had their chosen athlete complete the qualifier, they will complete the "Team Workout":

As Many Rounds As Possible In 25 minutes minus their "Qualifier" time.

Team Workout: "Royal Rumble Part Deux"

1. 10 reps "Overhead Anyhow" 95lbs, change weights
2. 10 reps Power Clean 135lbs, change weights
3. 10 reps Deadlift 205, change weights
4. 5 "Medicine Ball Bull's-eyes (Rx - 14lb ball, Scaled - 10lb)
----- a. Only shots that make it in the 'bulls-eye' count
----- b. Run out and retrieve ball each time
5. 100m "Cradle Carry" slosh pipe (Rx - 50lb, 10', 4" diameter, Scaled - 32lb)
----- a. Pipe touches the ground during carry = 5 burpees
6. 100m "Partner Keg Carry" (two person carry, one hand each)
----- a. Rx: 95lbs
----- b. Scaled: 65lbs

Rounds and fractions of rounds will be counted rounding down to the nearest exercise completed.

GENERAL RULES:

1. One person works out at a time.
2. Each athlete must complete the movement once they have started (no changing out during a set).
3. The exercises must be completed in order (no jumping around).
4. The entire team must stay together (no setting up equipment separate from the team, or leaving a team member laying down somewhere, etc). Basically the team must stay within 10' of the event they are working on.
5. No scaling is allowed for team to take 'Overall Winner'.
6. Equipment will be on a 'first come first serve basis' so if there is not enough equipment, get in line.
7. Breaking any equipment, fixtures, walls, cars, etc. may be grounds for disqualification.
8. Rules subject to change at the event (don't get bent about it, this is a free, 'for fun' event).

Water will be available for free, but PLEASE BRING YOUR OWN CUP/BOTTLE!

Beer will be available for a small fee.

Shits and free beer (the best kind) will be awarded to the winning team.

Rise To the Challenge, and lets have a good time!

Posted by Jeremy Jones at 9:50 PM | Click Here For Comments (1)

Host:	Franklin
Type:	Party - Birthday Party
Network:	Global

Start Time:	Saturday, March 14, 2009 at 11:45pm
End Time:	Sunday, March 15, 2009 at 6:00am
Location:	Laser Quest
Street:	1400 N. Shoreline Blvd.
City/Town:	Mountain View, CA
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Phone:	8312342570
Email:	zeek400@gmail.com

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