About This Competition
**DATE CHANGE- DUE TO SOME UNFORESEEN CIRCUMSTANCES WE HAD TO CHANGE THE DATE TO MAY 11th!
Spring Fling is a 4-person team functional fitness competition hosted by CrossFit Lorton. This event is geared to the Beginner and Intermediate competitor. We have hosted other beginner events and found the WODs to be lacking so we decided to bring what we think is a better competition to the local community.
CrossFit Lorton has been hosting these events since 2014 and we have run events with up to 280 athletes and over 250 spectators in our 10,000 sq foot facility that has been built specifically to host these types of competitions!
Teams can be MMMM, FFFF, MMFF and there will be Beginner and Intermediate divisions. Standards for each division will be put out in the next week or so as well as on the registration page.
Save the date, the largest Beginner/Intermediate Competition in the DMV is coming. This event will be limited to 80 Teams so get signed up now, it will sell out!
Our Last event SOLD OUT IN LESS THAN A MONTH!
**Tank Top for Women and T-shirt for Men**
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Flexual Healing | 8 |
| 2 | I have a bad feeling about this... | 15 |
| 3 | The 4wodsketeers | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Power Cleans & Mom Jeans | 9 |
| 2 | Girls Just Want to Have Guns | 19 |
| 3 | Zombie Sisterz | 22 |
| 4 | Sweat Sparkles | 27 |
| 5 | WOD Now WINE Later | 32 |
| # | Athlete | Points |
|---|---|---|
| 1 | Del Fuegos | 8 |
| 2 | The WOD Squad | 13 |
| 3 | The Wannabes | 20 |
| # | Athlete | Points |
|---|---|---|
| 1 | Hoodbridge | 7 |
| 2 | Guns & Buns | 16 |
| 3 | Kipping The Faith | 19 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mermaids Don’t Have Thigh Gap | 11 |
| 2 | Better Drug Test Us | 15 |
| 3 | Forcesome | 16 |
| # | Athlete | Points |
|---|---|---|
| 1 | Super Smash Bros | 12 |
| 1 | Old Towners | 12 |
| 3 | They said there’d be TACOS. | 16 |
| 4 | Very Intermediate | 28 |
Workouts
Max Rep Power Clean
4 Minutes
Beginner: 115/75
Intermediate: 135/95
*One Athlete working at a time, the team must complete as many Power Cleans as they can in 4 Minutes
Max Rep Hang Clean
4 Minutes
Beginner: 115/75
Intermediate: 135/95
*One Athlete working at a time, the team must complete as many Hang Cleans as they can in 4 Minutes
Max Rep Front Squat
4 Minutes
Beginner: 115/75
Intermediate: 135/95
*One Athlete working at a time, the team must complete as many Front Squats as they can in 4 Minutes
Max Rep Jerk
4 Minutes
Beginner: 115/75
Intermediate: 135/95
*One Athlete working at a time, the team must complete as many Jerks as they can in 4 Minutes
**Can be any variation of a Shoulder to OH
10 Power Snatch
15 Calorie Row
20 Wall Ball
15 Min AMRAP
Beginner- Bar: 95/65 Ball: 14/10
Intermediate- Bar: 115/75 Ball: 20/14
* One athlete working at a time, once the Snatches are complete one athlete must hold the bar in the Front Rack Position during the Row and Wall Ball. You can swap out the athletes doing the movement or hold as often and whenever you want.
10 Deadlift
10 Synchro Bar Facing Burpees
Max Rounds in 6 Minutes
Rest 1 Minute perform Part 2
Beginner: 115/75
Intermediate: 135/95
*Teams will be broken into 2 pairs, can be mixed gender.
*One athlete working at a time on the deadlift, burpees will have both athletes working synchro on the same barbell.
Max Calories Echo Bike
6 Minutes
*Teams must be broken in pairs, can be mixed gender.
**While Pair 1 is working on the Deadlift and Burpees Pair 2 will be on the Bike. At the end of 6 Minutes there is a 1 Minute Rest and then the Pairs will switch, Pairs MUST stay together.
Run 400M with Plate Beg: 35/15 Int: 45/25 *Two plates per team
100 Thrusters Beg: 95/65 Int: 115/75
80 Alt DB Snatch Beg: 35/20 Int: 50/35
60 Box Jump Overs 24/20 (all- beginners can step)
40 DB Lunge Beg: 35/20 Int: 50/35 Beg: Goblet or Shoulder Int: OH
20 Beg: Hang Leg Raise Int: Toes to Bar
For Time
15 Minute Time Cap
Media
Community
Event Details
Closes: May 10, 2019
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