3 rounds for time of:
Run 400 meters
30 squats
115-lb. push press, 20 reps

Shane and Ali have programmed quite the hoedown.  See below for workouts!

Shane and Ali have programmed quite the hoedown. See below for workouts!

Harvest Hoedown – Workouts, Details, and Spectator Info!

Just two days until Roots hosts its first ever CrossFit competition – the Harvest Hoedown.  MANY Roots athletes have grabbed a fellow Root and signed up to compete in this fun one-day competition.

Spectator Information
Doors open at 7:30am!  The first heat kicks off at 9am!  There are three workouts throughout the day and awards ceremony will take place at 5pm.  And, don’t miss your very own Ryan Landis who will be MC’ing the day as well as handing out some sweet raffle prizes to spectators and fans!

Parking
Parking will be limited.  Please park roadside along Mapleton Ave., across 30th street from our parking lot.

Food
Fate Brewing Company will be selling BBQ hot off the smoker from 12:00-2:30pm.

Schedule
A full event schedule will be posted tomorrow on the blog!

Workouts

THE LUMBERJACK
3 rep max front squat in 6min (1 bar)
then,
8min AMRAP:
10 chest to overhead (135/95, 1 bar)
15 toes to bar
30 double-unders
then,
3RM front squat in 4min (1 bar)
Both partners will have a chance to find their 3 rep max front squat, followed by the 8 min AMRAP. In the AMRAP, partners will have to “follow the leader” and share a barbell. A second chance at a 3 rep max front squat follows.

PUNKIN CARRY
100 deadlifts (185/125, 2 bars)
15 rope climbs
1 mile medicine ball run (20)
Partners will split up the deadlift reps and then the rope climb reps. Then they are out on a 1 mile run with their “punkin!”

DASH OF SPICE
2 rounds:
5 handstand pushups
10 burpees
15 pullups
20 wallballs (20/14)
then,
50 hang snatch (95/65)
This is a “follow the leader” workout through a fun gauntlet! Teams need to strategize on who will enter first. After both team members are through twice, they will complete the hang snatches 5 reps at a time.

Questions?  Post to comments.