Free introductory class at 10:00am. No need to RSVP. Just show up a few minutes early to fill out some paperwork.

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WOD for all classes today

No separate team or individual WOD

FTX CrossFit Decathlon

1-hour Decathlon, All Classes

You will arrive, warm-up, prepare for the Decathlon and then run through the Decathlon. There will NOT be specific class start times. Arrive any time between 8:00am and 11:00am. The final Decathlon run will take place at 11:30am.

Level 1 / 2

1. Clean and Jerk (3 Fails allowed)
2. 40 Yard Dash, 1x
3. Max height Box Jump (3 Fails allowed)
4. Triple Broad Jump, 1x
5. Burpees for1:00
   Rest2:00
6. Squat Snatch (3 Fails allowed)
7. 400m Dash, 1x
8. 60m Sled Pull, 200#/120#
9. Softball Throw, 1x
10. “Fran”

Basics

1. MB Squat Clean for1:00
2. 40 Yard Dash, 1x
3. Max height Box Jump (3 Fails allowed)
4. Triple Broad Jump, 1x
5. Burpees for1:00
   Rest2:00
6. Max set of T2B, 1x
7. 400m Dash, 1x
8. Softball Throw, 1x
9. 60m Sled Pull, 200#/120#
10. 21-15-9 of: Wall balls and Pull-ups

Point System:
1st Place: 3 pts.
2nd Place: 2 pts.
3rd Place: 1 pt.
4th and Up: 0 pts.

All Athletes should track their numbers even if they do not plan to place because the decathlon will be repeated a few times a year and progress can be marked.

Each event will be done in the written order with minimal rest time to get ready for the next event. Level 1 / 2 are allowed 3 fails on the Clean + Jerk, Max. Height Box Jump and Squat Snatch. The Cleans and Snatches must be caught in a low squat to count. Basics are allowed 3 fails on only the Max. Height Box Jump. Most events are counted/scored and recorded by each individual athlete on the Honor System. A trainer or fellow athlete will time the runs and sled pull and mark the softball throw. The main clock will be constantly running for athletes to check themselves on their 1:00 movements for reps (i.e. Burpees for1:00) as well as for the final event For Time. The final event has a drop dead time of10:00. If you do not finish in 10:00 you will record the reps completed within those 10:00. Some more detailed instructions on how to keep things moving smoothly will be given on site.