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Who’s in the Mood for an AMWAP??

Many of you know longtime member, Tim Tredwell.  His good friend, Corey, has been working hard for the Make a Wish Foundation in a project entitled, AMWAP–As Many Wishes as Possible–a CrossFit TEAM competition that will raise funds to grant wishes to terminally ill children.

This competition will take place on Saturday, May 24th on the football field at Fermi High School in Enfield, CT.  The coordinators of this awesome event hope to mimic the feel of the old school CrossFit Games at the Ranch.  This is a FOUR PERSON TEAM COMPETITION, 2 guys, 2 girls.Workouts will be scored as Rx’d but can be scaled to better fit the ability of team members (this is a charity competition after-all!).

The workouts look awesome (if it wasn’t the week before Regionals, I’d do it!).  They are as follows:

Workout # 1:

12 min AMRAP-

Each member completes a 400m run (1 lap around track).
First person who completes run can begin row(do not have to wait for all team members to complete run).

Each team member will then complete a 200 m row.
Once entire team completes row, team will run to deadlift station.

Each member completes 10 Deadlifts (225/155) – 1 person performs reps at a time
but other bar must be held at top of deadlift for rep to count.  Must rotate to opposite sex.
Rotation to next station can only occur once entire team completes reps.

Team will complete 40 wall balls (team will use 14#) over field goal(10 feet) rotating male/female.

Male #1 will throw ball over field goal to Female #1.
Female #1 will  perform wall ball over the field goal to Male #2.
Male # 2 will perform wall ball over the field goal to Female #2.
Continuing until 40 reps total have been completed.

For remainder of time: as many hang power cleans(135/95) as possible.
1 person working at a time and must rotate to opposite sex.
These must be performed without dropping the bar.
Once bar is dropped, reps must be completed by next team member in rotation.

Score is total number of reps performed by entire group beginning with deadlifts.

WORKOUT #2:

SNATCH LADDER- in this event, teams work their way through a series of stations with progressively heavier barbells. Male and female teammates will use separate stations, set a rotation and remain in order.   At the call of “3-2-1 … Go!” the team will have 1 minute , during which each member must snatch the barbell. After the 1 minute is up, they will rotate to the next station.

All of the teammates who successfully completed the lift within the 60 seconds may advance to the next platform.
If an athlete does not make the lift in the 60-second window,
they will not advance to the next station and will exit the floor while their teammates move on.

Within the 60 seconds, the team must stay in order, but if someone fails an attempt,
they may either continue to attempt the snatch or allow the next athlete to attempt.
after both athletes have performed at least one attempt, any athlete who failed may attempt again in order,
as long as there is time left in the 60 seconds.

The snatch repetition must be fully complete within the 60-second window.
If the athlete is still moving at the 60-second mark, the repetition does not count

Score is highest total weight snatched by each person.

Women’s weights (pounds): 65, 75, 85, 95, 105, 115, 125, 135, 145, 155

Men’s weights (pounds): 95, 115, 135, 155, 165, 175, 185, 195, 205, 215

WORKOUT #3 and #4:

WOD #3: Using a 14# wall ball, starting from the near sideline athlete 1 will throw wall ball backward over their head toward far sideline.  Athlete 1 will then run, touch the other sideline and run back to other teammates.  After slapping hands, athlete 2 will then run to the wall ball, turn and throw it back ward over their head continuing toward far sideline.  Athlete 2 will then run touch far sideline, turn then run back towards near sideline and slap hands with Athlete 3.

This will continue until ball crosses far sideline.
Once ball crosses far sideline, the same process will occur to get the ball back to the starting point.  The athlete that throws ball across far sideline, can then pick up ball and begin the wall balls return trip back to beginning.  On return, athletes will run to ball, throw ball, and run towards the near sideline.  No run to opposite sideline will be necessary.

ALWAYS RUN IN DIRECTION IN WHICH BALL WAS THROWN.

Time will end when the ball and athlete cross the near sideline.
WOD #4

Immediately upon completion of WOD #3, team will have reminder of 15 minutes to complete WOD #4:

Workout will be completed as partner stadium style.
1 male and 1 female will begin the stones. The other group members will wait.
Once each partner has completed the stones, group 1 will move to the thrusters and group 2 will begin their stones.  For the remainder of the workout, groups cannot move to the next exercise until all 4 members have completed their reps.

Each team member must complete the following.

10           Stone over Shoulders (95/65)
20           Axle Thrusters (125/75 – 1 axle per team-athletes responsible to change weights)
30           Walking Lunges (45#/35#)
40           KB Swings (1.5 pd/1pd)
50           Double Unders

WORKOUT #5: Top 16 teams will qualify for final event.

I have friend’s whose children have had their wishes granted by this amazing organization. It really is a blessing for families in the darkest time of their lives. I encourage you to be a part of this great cause.  GO TO http://www.amwap10.org/ for more details and to sign up.  If you’re looking for partners, feel free to solicit in the comments on this blog.

Coach Shlee and Tricia, working hard on their dumbbell snatches

Coach Shlee and Tricia, working hard on their dumbbell snatches

She may have to modify due to injury, but she always works hard and it shows!  Great job, Meg!

She may have to modify due to injury, but she always works hard and it shows! Great job, Meg!

Ashley M., overhead lunges

Ashley M., overhead lunges

Liz, getting set up to jerk

Liz, getting set up to jerk

4 Responses for Who’s in the Mood for an AMWAP??

  1. April 30, 2014 07:34 am

    Hello SCF,

    I hope you can join us at the AMWAP Throwdown. The event is being held outdoors on our high school’s turf field and will offer you a stadium feel rather than the typical indoor box competition.

    If you have any questions, please do not hesitate to contact me at info@amwap10.org

    Check us out http://www.facebook.com/AMWAPCT

    Thank you for teaming up with us to grant As Many Wishes As Possible.

    Cory O’Connell
    AMWAP Director

    Leave a reply  
  2. May 05, 2014 11:50 pm

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  3. Kris:
    May 06, 2014 11:48 pm

    This looks awesome!! At my box, we’ve done a thruster and KB ladder, so maybe I’ll suggest doing a snatch ladder.

    Leave a reply  
  4. July 11, 2014 03:30 am

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