About This Competition
Date: Saturday, February 8, 2025
Location: CrossFit Lehi
Event Overview:
Gather your squad of four (2 guys, 2 girls) and prepare to crush the Valentine’s Day Massacre—the PERFECT warmup for the CrossFit Games Open!
• Divisions: Expert & Intermediate
• Teams: Mixed-gender, 4-person teams.
• Spots Available: Only 10 teams! Sign up quickly to secure your place.
• Events: Three challenges designed to push every athlete to their limits.
Pricing:
- $60 per athlete ($240 per team) plus registration fees
DIVISION STANDARDS
RX -
If you can generally Rx the Open, this is a good division for you.
Movements you may see:
WEIGHTS:
•Clean and Jerks for reps (5+ reps in a set)
185#(m) / 125#(w)
•Snatches for reps (5+ reps in a set)
135#(m) / 95#(w)
•Deadlifts for reps (5+ reps in a set)
225#(m) / 155#(w)
•Front Squats for reps (5+ reps in a set)
155#(m) / 105#(w)
•Bench Press for reps (5+ reps in a set)
135#(m) / 95#(w)
•Overhead Squats for reps (5+ reps in a set)
115#(m) / 75#(w)
Any Common DB Movement: 50# (m) / 35# (w) *could be a pair or single*
GYMNASTICS:
*10+ reps in a set*
•CTB pull ups
•Toes to Bar
•Handstand Push Ups
*3-5+ reps in a set*
•Muscle Ups (bar or ring)
•Rope Climbs
•Wall walks
•Handstand Walking in 5-25’ increments
OTHER MOVEMENTS:
•wall balls (20# (m) / 14# (w)
•box jumps/overs (up to 30”(m) / 24”(w)
•double unders (sets of 15+)
•Rowing
•Echo Bike
•Running/shuttle running
•Ski Erg
INTERMEDIATE -
If you have some skills but need lower volume, or, if you are newer to competition, this is a good division for you.
Movements you may see:
WEIGHTS:
•Clean and Jerks for reps (5+ reps in a set)
135#(m) / 95#(w)
•Snatches for reps (5+ reps in a set)
95#(m) / 65#(w)
•Deadlifts for reps (5+ reps in a set)
185#(m) / 125#(w)
•Front Squats for reps (5+ reps in a set)
115#(m) / 75#(w)
•Bench Press for reps (5+ reps in a set)
95#(m) / 65#(w)
•Overhead Squats for reps (5+ reps in a set)
75#(m) / 55#(w)
Any Common DB Movement: 35# (m) / 20# (w) *could be a pair or single*
GYMNASTICS:
*5+ reps in a set*
•chin over bar pull ups
•Toes to Bar
•Handstand Push Ups
OTHER MOVEMENTS:
•wall balls (20# (m) / 14# (w)
•box jumps/overs (up to 24”(m) / 20”(w)
•Rowing
•Echo Bike
•Running/shuttle running
•Ski Erg
Don’t miss this chance to flex your strength and teamwork at Valentine’s Day Massacre 2025!
Secure your spot today before it’s too late!
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| # | Athlete | Points |
|---|---|---|
| 1 | Mikail Jenkins | 5 |
| 2 | Ben Lomond Bosses | 7 |
| 2 | The Bootyful Baddies | 7 |
| 4 | be my WODentine | 11 |
| 5 | Roses are Red, Gains are Better | 14 |
| # | Athlete | Points |
|---|---|---|
| 1 | Cupids Arrows | 3 |
| 2 | No Rep, No Whey | 7 |
| 3 | What's WOD got to do with it | 9 |
| 4 | Los Guapos | 11 |
Workouts
Event 1:
6:30 for max total reps as a team
1 round through for Max reps, each teammate hits each station, all athletes work at the same time.
:30-1:00-1:30-2:00 work/:30 transition
Station 1: max rep snatches
Station 2: max cal bike
Station 3: max reps gymnastics complex*
Station 4: max cal row
*RX Complex = 5 toes to bar + 3 chest to bar + 1 bar muscle up
*Intermediate Complex = 3 toes to bar + 2 chin over bar pull up + 1 chest to bar pull up
Each rep in the complex counts as a rep; the complex does not need to be unbroken but must be completed in that order.
Snatch weight:
Rx: 135/95
Int: 115/75
ATHLETE 1:
Station 1: 30 seconds max power snatch
Station 2: 1:00 max cal bike
Station 3: 1:30 max reps in the gymnastics complex
Station 4: 2:00 max cal row
ATHLETE 2:
Station 1: 30 seconds max cal bike
Station 2: 1:00 max reps in the gymnastics complex
Station 3: 1:30 max cal row
Station 4: 2:00 max reps snatches
ATHLETE 3:
Station 1: 30 seconds max reps in the gymnastics complex
Station 2: 1:00 max cal row
Station 3: 1:30 max reps snatches
Station 4: 2:00 max cal bike
ATHLETE 4:
Station 1: 30 seconds max cal row
Station 2: 1:00 max rep snatches
Station 3: 1:30 max cal bike
Station 4: 2:00 max reps in the gymnastics complex
Event 2:
Score = total team weight lifted
Athlete 1:
0:00-4:00
Establish a 1 Rep Max Power Clean
Athlete 2:
4:00-8:00
Establish a 1 Rep Max Hang Clean
Athlete 3:
8:00-12:00
Establish a 1 Rep Max Clean and Jerk
Athlete 4:
12:00-16:00
Establish a 1 Rep Max Squat Clean
**TIE BREAK = the single heaviest lifted bar per team
No transition between times. Athletes are in charge of weights.
Event 3:
MM station
140 alternating (every rep) Wall Balls
FF station
14 alternating rounds of
20 double unders
50’ farmers carry
*both stations working at the same time*
Once both stations are complete
-All 4 athletes move on to-
40 bar facing burpees (2 athletes working at a time)
Then
FF station
140 alt (every rep) Wall Balls
MM station
14 alt rounds of
20 double-unders
50’ farmers carry
*both stations working at the same time*
Once both stations are complete
-All 4 athletes move on to-
40 bar facing burpees (2 athletes working at a time)
TIME CAP at 20:00
Rules and Notes-
PENALTY DURING WALL BALLS IF BALL EVER TOUCHES THE GROUND (between reps 1-140) OF 10 SYNCHRO AIR SQUATS
IT DOESN'T MATTER IF MM OR FF START ON WALL BALLS, BUT YOU BOTH PAIRS MUST SWITCH ON ROUND 2. MUST BE MM AND FF PAIRS
INSTEAD OF A BARBELL, 2 RESTING PARTNERS WILL LAY DOWN IN A LINE WHILE THE 2 WORKING PARTNERS SYNCHRO BURPEES OVER THEM (just like a bar facing burpee). SWITCH AT ANY TIME BUT MUST BE SYNCHRO AT BOTTOM OF BURPEE
20# medicine ball for MM pairs and 14# for FF pairs - all divisions
70# pair of KB’s for MM Rx, 53# pair of KB’s for FF Rx and Int MM, 35# pair of KB’s for FF Int
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Event Details
Closes: Feb 5, 2025
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