Greetings Ladies and Gents!
We are proud to announce OPG's first annual Shamrock Showdown!
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.
-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
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
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)
