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Feb

Friday Night Fights – Battle of the Sexes!

Friday Night Fights – “Battle of the Sexes:”

It’s that time of year again where the Gentlemen and Ladies of the gym go toe to toe in an epic throwdown! The first two years saw the Ladies claim victory, but last year the Gentlemen finally took home the big win. Can they do it again this year? Or, will the Ladies regroup and show them who really runs the WOD room.

This event will be comprised of teams of 2 Gentlemen or 2 Ladies. Each duo will contribute points to their gender’s team. Workouts will include RX, Scale 1, and Scale 2 versions of each event. All athletes can expect to participate in 3 events throughout the course of the evening. Below are the finer details.

  • Date: Friday, February 9.
  • Time: 5:45 am to 8:00 pm (Last regular class of the day is the noon class).
  • Where: Albany CrossFit – 444 Sand Creek Road, Albany, NY 12205
  • Cost: $10 Suggested Donation for Best Buddies for Members. $20 Drop-In per Person.
  • Charity: This event will raise funds for Best Buddies International.

Event One:

RX
In Teams of 2,
12 Minute AMRAP of:
8 Handstand Push-Ups (Ladies: 1 AB Mat)
16 Alternating Pistols
24 Pull-Ups

Scale 1
In Teams of 2,
12 Minute AMRAP of:
8 Dumbbell Push Press (50/35 per hand)
16 Alternating Step Ups (24/20)
24 Pull-Ups or Partner Assisted Pull-Ups (If Needed)

Scale 2
In Teams of 2,
12 Minute AMRAP of:
8 Hand Release Push-Ups
16 Alternating Lunges
24 Ring Rows

• Scoring: Teams will accumulate as many rounds and reps as possible in 12 minutes.
• One Partner Moving at a time. Work can be divided among team members as desired.

Event Two:

RX
In Teams of 2,
6 Minutes of:
Partner 1: MAX Kettlebell Snatches (53/35)
Partner 2: Ring Support HOLD

Scale 1
In Teams of 2,
6 Minutes of:
Partner 1: MAX Kettlebell Swings (53/35)
Partner 2: Handstand HOLD

Scale 2
In Teams of 2,
6 Minutes of:
Partner 1: MAX Russian Kettlebell Swings (45/26)
Partner 2: Plank (Straight Arms) HOLD

• Scoring: Total repetitions completed with the kettlebell between both team members.
• One Partner Moving at a time. Work can be divided among team members as desired.
• If Partner 1 can only complete repetitions while Partner 2 is actively holding their gymnastics skill.

Event Three:

RX
In Teams of 2,
For Time:
100 Wall Balls (30/20)
100 Toes To Bar
100 Burpees to Plate (45)
100/70 Calorie Row

Scale 1
In Teams of 2,
For Time:
100 Wall Balls (20/14)
100 Knee Tucks
100 Burpees to Plate (45)
100/70 Calorie Row

Scale 2
In Teams of 2,
For Time:
100 Wall Balls (14/10)
100 AB Mat Sit-Ups
100 Burpees to Plate (45)
100/70 Calorie Row

• Scoring: The workout is for time with a 16 Minute Time Cap.
• One Partner Moving at a time. Work can be divided among team members as desired.

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