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YOUR CART

SHAMROCK  SHOWDOWN 

March 13, 2021
Greetings Ladies and Gents!
We are proud to announce OPG's first annual Shamrock Showdown!
This year, we wanted to give back a little and assist a wonderful organization right here in Tampa. The Spring of Tampa Bay is an amazing group that helps women suffering from domestic violence to leave their abusers. Not only are they a beacon of light for women (and their children!) in need, they also assist in job procurement, offer housing, free legal help and 24/7 emergency services. All proceeds made during this event will be donated directly to The Spring.
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​-When is the competition?
March 13, 2021
-Where is the competition taking place?
OPG/CrossFit OPG
-Are spectators/non-gym members allowed?
Yes! Anyone is welcome to come spectate and support our competing teams!
-Who is encouraged to participate?
Anyone with the ability to safely and effectively perform the WOD's listed below at either Novice or RX level.

Schedule:

7:00-7:30 AM - Athlete check in
7:30-7:45 AM - Athlete briefing
7:45-8:05 AM - Athlete warmup

Event 1:

8:05-8:15 AM - Heat 1
8:20–8:30 AM - Heat 2
8:35-8:45 AM - Heat 3

Event 2:

8:55-9:15 AM - Heat 1
9:20-9:40 AM - Heat 2
9:45-10:05 AM - Heat 3

Event 3:

10:15-10:40 AM - Heat 1
10:45-11:10 AM - Heat 2
11:15-11:40 AM - Heat 3

Awards/Post Comp Brewskis:

11:50-1:00 PM

Teams/Heats:

Heat 1:

The Raging Hormones
Do It For GusGus!
Biggie Smalls


Heat 2:

Double Trouble
Lucky Charms
Unlucky Livers

​
Heat 3:

Scranton Stranglers
Dad Bods
That’s A Hard One​


 - The WODs -



*Every event will be scored with an equal point system (all WODs carry the same weight!)*


​WOD 1: Max effort back squat and deadlift
-10 minutes to establish max. One teammate squats, the other deadlifts, one person works at a time-


WOD 2: “The Trifecta” 
Bike, Run, Row

20 min AMRAP
10/15 cals assault bike 
​15/20 cal row
200 m partner med ball run

-One partner rows while the other bikes simultaneously. Once calorie count is reached on both ends, both run 200 m together with one med ball. Must return to the door in order to get points for the run-


WOD 2 Standards:
Med ball weight - RX: (14/20)   Novice: (10/14)

​

WOD 3: “Dirty Thirty”

4 rounds
30 Hang clean & jerk
30 Pull ups
30 GHD sit ups 
30 Box jumps 

-Reps are split between partners however needed. All 30 reps of each movement must be completed before moving onto the next-

​*25 min time cap*

WOD 3 standards:
Clean & jerk - RX: (65/115)   Novice: (55/95)
Novice: Ring rows
RX: GHD sit up   Novice: Hanging knee raises
Box jumps - RX: (24/30)   Novice: (20/24)

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