Heroes - Registration Closes 5/31/14
Saturday May 31st, 2014

Who: Mixed teams of 3 (M,M,F  *must be this combination).  80 teams

What: A days competition consisting of Hero WODS, 25% of our gross revenue will go to www.americansnipers.org.  The reason that we choose this non-profit was because 100% of the money donated will go directly to the guys downrange and in harms way.  We have snipers in the field who, unfortuneately, don't always get the best gear for the job.  This group, run by a form sniper, helps to put the very best equipment into the hands of our guys in the field.  Our Goal is to write a check for $2500.  Help us reach that goal!

These WODS will be done as a team (different rules will apply to each event).  There will be 4 WODs (listed below) that all will participate in. WODS will all be done with the Mens RX weight on the bar.   There will be no scaling.  

When: 6/14/13, First WOD Starts at 8:30am. Registration is open NOW.  First 30 teams will get a $30 discount.  

Where: 8200 Irving Dr, Sterling Heights, MI, 48312 (Motor City Crossfit)

How: $180/team, spectators are asked to make a $5 or greater donation to www.americansnipers.org upon entry to the event (not mandatory, but encouraged)

Prizes: $600 to the first place team, $300 to the second place team, $180 to the third place team.

WODS (again, this will be a no scaling competition)

WOD 1 -  Josh (8 minute time cap)

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

Once a teammate starts a set of reps, they must finish that set of reps.  Female must do at least one set of OHS and at least one set of Pull Ups. 5 seconds added for each rep not completed.  


WOD 2 -  Jason (17 minute time cap)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

Whichever teammate starts a set of squats must finish the set they start.  Each teammate must do at least one set of squats.  Break the muscle up reps between teammates as needed to get the work done (it is not required that all teammates do even a single muscle up). 1 second added for each squat not completed, 5 seconds added for each MU not completed.  


WOD 3 -  DT (8 minute time cap)

Five rounds for time

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

One person is responsible for each movement.  Bar is not allowed to touch the ground (except for tap and go deads) EVER.  The two athletes not working at the time may hold the bar off the ground while the working athlete “rests”.  Bar must be passed from one athlete to the next.  If the bar hits the ground for any reason, one person must do a 10 burpee penalty before WOD can be resumed.  1 second added for each rep not completed.  


WOD 4 – Blake (17 minute time cap)

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

If you start the walking lunge, you must do the whole thing.  Each member must do at least one of the walking lunges.  All other movements can be split up anyway the team likes.  

Refund Policy: Refunds will be granted on an individual basis.  You must e-mail info@lex-artis.net to request a refund.  21 days, or shorter, prior to the event the maximum refund will be 50% of registration cost.  10 days, or shorter, prior to event no refunds will be granted.  All tickets may be transfered, you must e-mail info@lex-artis.net with all new athletes information if you do transfer your ticket.