ONE MORE REP!
crossfit tanjong pagar celebrates turning 1!
This November, we are celebrating YOU. Thank you for helping us live this dream day in and day out - come celebrate our birthday with us by joining us in a partner competition.
REGISTRATION
Game Day
- Saturday, 12th November 2016
- 9am - 12pm
- After Party @ Potato Head Folk
- 2 per team, in the following divisions
- RX Division: Single Gender (Male + Male/ Female + Female) & Mixed Teams
- FUN Division: Single Gender (Male + Male/ Female + Female) & Mixed Teams
- $40/team
- DEADLINE: November 5th, 2016
EVENT 1: Opening Day
First Open as a box!
ONE More Rep kicks off with the first ever workout programmed for Tanjong Pagar! Exactly a year ago today, we taught our first CrossFit class here and this was the workout of the day.
RX
Complete as quickly as possible:
4 rounds of:
15 calorie-row
10 Handstand Push Ups
10 KB Snatches @ 24kg/16kg
FUN
Complete as quickly as possible:
4 rounds of:
15 calorie-row
20 Hand Release Push Ups
30 American KB Swings @ 24/16kg
Partners must switch between rounds.
Time cap: 10 minutes
EVENT 2: We made Regionals!
The second workout for ONE more rep was taken from our debut performance at the 2016 Pacific Regionals! We were touched by all the support given to us, and selfless acts of kindness making sure that we got to live out our dream and represent the box on a regional stage.
On this special day for us, we are turning the spotlight back on to you for a crack at a workout we did at the Regional.
RX & FUN
21-15-9
Synchronized Deadlifts
Synchronized Burpees
Male Teams: 250kg/200kg
Female Teams: 150kg/120kg
Mixed Teams: 190kg/145kg
Time cap: 12 minutes.
Throwing back to May 2016 when we took the floor as a team for the first time.
Throwing back to our first in-house competition, the Spring Smackdown.
Event 3: Monkey MADNESS
Monkey Madness is an event dedicated to the value of virtuosity - this event rewards the technician and the gymnasty amongst us.
RX & FUN
In 3 mins, accumulate as many points as possible, with only one member working at any time:
- 1 Ring Row = 0.5 points
- 1 Pull Up = 1 point
- 1 Chest-to-Bar Pull Up = 3 points
- 1 Bar Muscle Up = 5 points
Time cap: 3 minutes.
Event 4: speed clean ladder
The final event of the day is a race to the finish.
RX & FUN
At the call of 3, 2, 1.. go, athletes will complete one squat clean at every bar before moving onto the next bar. Hip crease must pass below top of knee in order for the rep to count; fastest time at the end of 5 bars wins.
Single gender teams will perform this as a relay; as soon as the final lift is complete with the athlete standing tall at full extension, second lifter may enter the ladder. Combined time will be the team's score.
Mixed teams will score individually and total time will be combined for rankings.
RX Men:
60kg - 70kg - 80kg - 90kg - 100kg
RX Women:
40kg - 45kg - 50kg - 55kg - 60kg
FUN Men:
50kg - 60kg - 70kg - 75kg - 80kg
FUN Women:
30kg - 35kg - 40kg - 45kg - 50kg
Individual time cap: 2 mins
Team time cap: 3 mins