CrossFit Route 7 Homecoming Dance
About This Competition
CrossFit Route 7 Homecoming Dance Scaled Competition
Join us on Saturday, October 14th for a Male/Female Partner Competition with both Alumni (Intermediate) and Senior (Scaled) Divisions! There will be 20 teams per division.
FAQS
When will the workouts be released?
The four WODs will be released throughout August on the CrossFit Route 7 Homecoming Dance Instagram(@CFR7Homecoming) All teams will participate in all four WODs.
What is the event schedule?
The event will begin at 8am, but a detailed schedule and specific event heat times will be released following the close of registration.
Can I bring my dog/cat to the event?
Pets are not allowed inside the gym.
Where should I park?
The parking map will be emailed to competitors prior to the competition date. Outdoor gym parking will be reserved for coaches and the athlete village.
What is the refund policy?
We are not providing refunds, but partner substitutes may be made prior to the close of registration on Friday, September 29th.
What can I expect?
You will receive a Homecoming Dance T-shirt, a team goodie bag, and prizes for podium teams. Each team is guaranteed to compete in 4 events.
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Henry’s Heroes | 9.5 |
| 2 | Wall Balls Deep | 15.5 |
| 3 | Donuts & Deadlifts | 22 |
| 4 | Hustle and Muscle | 29 |
| 5 | WooP there it ain't | 30.5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Beach Bum Bods | 6.5 |
| 2 | Not Geezing | 11 |
| 3 | NightWODers | 16 |
| 4 | Rainbros | 18 |
| 5 | Chalk Dirty to Me | 21.5 |
Workouts
"Forever…(Adding Reps)"
AMRAP 8
Partner 1: AMRAP Calorie Row
Partner 2:
AMRAP
2 Hang Power Clean (95/65) (S: 65/45)
2 Burpee Toes to Bar (S: Burpee Knee Raises)
*Add 2 reps each round (2,2,4,4,6,6, etc.)
*Two scores - AMRAP Calorie Row and AMRAP HPC/BP T2B
- Score: Total Calories Rowed AND Total Reps completed (two scores)
- Hang Power Clean and Burpee Toes to Bar/Knee Raise reps will increase by 2 each round.
- One partner will row while the other partner will work through the AMRAP. Partners can switch whenever they want, but one partner must always be rowing.
- Athletes must NOT touch the Row Erg monitor at any point. Rollover calories DO count.
"Forever…(Adding Reps)"
AMRAP 8
Partner 1: AMRAP Calorie Row
Partner 2:
AMRAP
2 Hang Power Clean (95/65) (S: 65/45)
2 Burpee Toes to Bar (S: Burpee Knee Raises)
*Add 2 reps each round (2,2,4,4,6,6, etc.)
*Two scores - AMRAP Calorie Row and AMRAP HPC/BP T2B
- Score: Total Calories Rowed AND Total Reps completed (two scores)
- Hang Power Clean and Burpee Toes to Bar/Knee Raise reps will increase by 2 each round.
- One partner will row while the other partner will work through the AMRAP. Partners can switch whenever they want, but one partner must always be rowing.
- Athletes must NOT touch the Row Erg monitor at any point. Rollover calories DO count.
"To the Window, To the Wall Ball"
In 5:00
60 Calorie Bike (S: 40)
in the remaining time...
AMRAP Wall Balls (20/14lbs, 10'/9') (S: 14/10lbs, 10'/9')
- Score: Total Wall Balls
- Tiebreaker: Time to complete Calories
- Partners can split up the Calories and the Wall Balls in any way, with one person working at a time.
- Following the completion of 60/40 Calorie Bike, athletes will complete as many Wall Balls as possible in the remaining amount of time.
- Athletes must NOT touch the Echo Bike monitor at any point.
"Smells Like Team Spirit"
3 Rounds for Time:
20 Synchro Goblet Lunge (35/20) (S: 25/15)
20 Box Jump Overs (24/20) (S: Step Overs/Jump Overs)
20 Synchro Single Dumbbell Snatch (35/20) (S: 25/15)
20 Box Jump Overs (24/20) (S: Step Overs/Jump Overs)
*12:00 Cap
- Score: Time to complete 3 rounds
- The Goblet Lunges are synchronized when the athletes' leading foot steps forward. The Dumbbell Snatches are synchronized when the athletes' arms are locked out at the top.
- Senior Division athletes can do Box Step Overs OR Box Jump Overs. They can alternate between Step Overs and Jump Overs throughout the workout.
- The Single Dumbbell Snatches do NOT have to bee alternating.
"Total Lift of the Heart"
Complex: 1 Clean + 1 Front Squat + 1 Shoulder to Overhead
In 5:00: Establish Heavy Complex (F)
In 5:00: Establish Heavy Complex (M)
- Score: Total of heaviest complexes completed
- 1 athlete will lift at a time. Athletes will start with an empty barbell. They may help their partner load/unload the bar.
- Athletes may Power Clean or Squat Clean. The Squat Clean will NOT count as the Front Squat rep.
- Athletes can do any type of Shoulder to Overhead variation (Push Press, Push Jerk, Split Jerk, etc.)
- The barbell must be off the floor before the 5:00 ends.
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Event Details
Closes: Oct 7, 2023
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