STRONG & COURAGEOUS CROSSFIT & STRONGMAN COMPETITION 2024
About This Competition
CROSSFIT AND STRONGMAN COMPETITION BROUGHT TO YOU BY IRON HEAVEN GYM AND ROCK SOLID FOR JESUS. JOIN US FOR A DAY OF FUN IN THE SUN AS WE EXERCISE BOTH OUR SPIRITUAL AND PHYSICAL FITNESS. (WORSHIP AND DEVOTIONAL INCLUDED.)
STRONGMAN CHALLENGES:
FOR CAR ONLY: INDIVIDUAL/ TEAMS ALLOWED: 2 MALES/ 3 FEMALES
DEADLIFT CAR (APPROX. 600-700)
INDIVIDUAL ONLY:
ATLAS STONES OVER YOKE - HEIGHT OF YOKE: M/ 52" F/48"
YOKE CARRY - FOR DISTANCE/ TIME/ WEIGHT
1 REP MAX CLEAN - 8:00 MINUTE TIME CAP
STARTING WEIGHT F/145 M/185
1 REP MAX DEADLIFT - 8:00 MIN. TIME CAP
CROSSFIT COMPETITION: BEST OF 3 EVENTS (TEAMS OF 2) M/M - F/F - M/F
WORKOUT 1
------------------GRACE + WORKS--------------------
30 X CLEAN & JERKS (PARTNER 1 GOES, PARTNER 2 GOES)
FOLLOWED BY:
100 X AIR SQUATS (W/SAND BAG OVER THE SHOULDER) (ALT. AS NEEDED)
BB: M/95/135/155 F/65/95/115 SB: M/25/50/100 F/25/50/75
WORKOUT 2
------------------UNITED IN CHRIST--------------------
3 ROUNDS FOR TIME
10 X SYNCHRONIZED BURPEES
20 X KB SWINGS (EA) (PARTNER 1 GOES, PARTNER 2 GOES)
10 X SYNCHRONIZED BURPEES
20 X ALT. DB SNATCHES (EA) (P1 GOES, P2 GOES)
KB: M/35/53/70 F/26/35/53 RUSSIAN SWINGS
DB: (M/35/50/70 - F/25/35/50)
WORKOUT 3
---------------STRONG & COURAGEOUS-----------------
600M RUN (TOGETHER)
40 X BB THRUSTERS (ALT. EVERY 10)
600M RUN (TOGETHER)
30 X BB THRUSTERS (ALT. AS NEEDED)
600M RUN (TOGETHER)
20 X BB DEADLIFTS (ALT. AS NEEDED)
BB THRUSTERS: M/65/95/135 - F/35/65/95
-------ADD 90LBS-----------
BB DEADLIFT: M/155/185/225 - F/125/155/185
DISCLAIMER: *STAY CONNECTED IN CASE OF CHANGES NEEDING TO BE MADE.*
ANYONE CAN ENTER BOTH CROSSFIT COMPETITION AND STRONGMAN EVENTS BUT YOU ENTER AT YOUR OWN RISK. COMPETING IN BOTH DOES NOT ADD OR TAKE AWAY FROM YOUR TEAM AS A CROSSFIT COMPETITOR OR VICE VERSA. YOU WILL HOWEVER HAVE TO TRACK YOUR OWN GO-TIME AND HEAT TIMES. SIGN-UP FOR ALL EVENTS MUST BE DONE AT REGISTRATION. REGISTRATION CLOSES SUNDAY AUGUST 18 AT 11:59 PM.
PRIZES WILL INCLUDE CASH GCs AND OTHER SPONSORED GOODIES. SO THE MORE EVENTS YOU ENTER, THE MORE CASH/PRIZES YOU CAN WIN!
NOTE: THE MORE PARTICIPANTS, MORE THE FUN, SO TELL YOUR FRIENDS!
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | WES FULLER | 400 |
| 2 | Nick Slonecker | 375 |
| 3 | Jackson Eggink | 370 |
| 4 | Eric Sudbeck | 365 |
| # | Athlete | Points |
|---|---|---|
| 1 | Brittney Blair | 385 |
| 2 | COREY ANDRADE | 380 |
| 3 | Paula Sandquist | 380 |
| 4 | Michelle Bliemeister | 370 |
| 5 | Laurie Joslin | 350 |
| # | Athlete | Points |
|---|---|---|
| 1 | Iron Allies | 00:35:58.170 |
| # | Athlete | Points |
|---|---|---|
| 1 | Quadzillas | 00:34:29.430 |
| 2 | Dream Team | 00:42:11.510 |
| 3 | Double Trouble | 00:43:01.000 |
| # | Athlete | Points |
|---|---|---|
| 1 | TAN & WHITE | 00:32:01.000 |
| 2 | BSF | 00:36:37.000 |
| 3 | Kris Kross & Bert Sauce | 00:38:34.920 |
| # | Athlete | Points |
|---|---|---|
| 1 | Muscle Mommies | 00:28:09.000 |
| 2 | Snatchbox 20 | 00:31:36.000 |
| 3 | The Mom Bombadils | 00:32:37.000 |
| 4 | Rookie Moms | 00:33:22.000 |
| # | Athlete | Points |
|---|---|---|
| 1 | IB Boyz | 00:36:44.000 |
| 2 | Two spring dads | 00:39:52.000 |
| 3 | Abel 8 | 00:42:24.000 |
Workouts
HEAVIEST LIFT WINS. 8:00 MINUTE TIME CAP.
TIE BREAKER: 1 MINUTE AMRAP OF HALF THE MAX WEIGHT
STARTING WEIGHT IS 145# FOR FEMALES; 185# FOR MALES.
EVENT PRIZE: $50
8:00 MINUTE TIME CAP TO GET A 1 REP MAX ON DEADLIFT. STANCE WILL BE SHOULDER WIDTH APART.
PRIZE: $50
TEAMS OF 2 FOR MALES AND TEAMS OF THREE FOR FEMALES.
THE OBJECTIVE IS TO LIFT THE CAR SUCCESSFULLY WITH ALL ARMS LOCKED FOR TIME. WHICHEVER TEAMS HOLDS THE LIFT THE LONGEST WINS.
30 X CLEAN & JERKS
(PARTNER 1 GOES, PARTNER 2 GOES)
FOLLOWED BY:
100 X AIR SQUATS (WITH SAND BAG OVER THE SHOULDER) (ALT. AS NEEDED)
BB: M/95/135/155 F/65/95/115
SB: M/25/50/100 F/25/50/75
WORKOUT 3: STRONG & COURAGEOUS
600M RUN (TOGETHER)
40 X BB THRUSTERS (ALT. EVERY 10)
600M RUN (TOGETHER)
30 X BB THRUSTERS (ALT. AS NEEDED)
600M RUN (2GETHER)
20 X BB DEADLIFTS (ALT. AS NEEDED)
BB THRUSTERS M/65/95/135 F/35/65/95
-------------ADD 90LBS------------------
BB DEADLIFT: M/155/185/225 F/125/155/185
ATHLETE MUST SUCCESSFULLY GET ATLAS STONE OVER YOKE FOR AS MANY REPS AS POSSIBLE AT 48" FOR WOMEN, 52" FOR MEN IN 1 MINUTE
TIE BREAKER MOVES TO BIGGER STONE FOR 1 MINUTE AMRAP
EVENT PRIZE: $50
FOR DISTANCE/WEIGHT/TIME
INDIVIDUAL EVENT WIN PRIZE $50
3 ROUNDS FOR TIME
10 X SYNCHRONIZED BURPEES
20 X KB SWINGS (EA) (PARTNER 1 GOES, PARTNER 2 GOES)
10 X SYCNHRONIZED BURPEES
20 X ALT. DB SNATCHES (EA) (PARTNER 1 GOES, PARTNER 2 GOES)
KB: M/35/53/70 F/26/35/53 RUSSIAN SWINGS FOR ALL
DB: M/35/50/70 F/25/35/50
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Event Details
Closes: Aug 18, 2024
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