A1) DB Russian step up @ 1110; 7-10/leg x 3 sets; rest 30 sec b/t legs and after both legs
A2) DB Bench press @ 3010; 10,10,10; rest 1 min x 3
B1) Pendlay row @20X1; 6-8; rest 90sec
B2) Weighted ring dips @20X1; 3-4; rest 90sec x3
+
Rest as much as needed then..
A special surprise. Bring running shoes.
A) Power clean cluster 2.2.2×3; rest 10 sec/3 min (Heavier than 10/8)
B) Squat clean TnG tech work
C) EMOM x 16 min
– 2-3 squat clean thrusters TNG (build in weight)
– 30 sec row at 80-85%
East Dallas CrossFit is hosting the 2nd annual Barbells & Handlebars competition on 11/30/2013. Consisting of 3 WODs and a month long razor strike, BB&HB is aiming to raise $10,000 to benefit the Movember foundation! We need both competitors and volunteers to help make this event better than last years! Read on for details…
Registration Terms
Entry into competition on Sat. November 30th CLICK HERE TO REGISTER
Entry into the Mustache/Costume Competition
Barbells & Handlebars 2013 T-Shirt
Free Beer & Food at the After Party!
Athlete Swag Bag & 1 Free Raffle Entry
Changes in 2013
Last year we were able to raise $1000 to donate directly to Movember. This year we have increased our goal to $10,000. In order to reach this goal, we need your help! Everyone who purchases a ticket to the competition will be asked to join our Movember fundraising team, with the goal of raising at least $50/person in the month of November. With 100 competitors, we should be able to raise $5,000 before the competition even begins!
2013 Rules
Prize Sponsors: Lukes Locker, Cryo USA, Torchys Tacos, and many more.
Raffle
This year, spectators will have a chance to join in on the fundraising fun. At the competition, we will be hosting a raffle for various prizes (TBD). The tickets will be $5 each or $20 for 5. Invite your family & friends along!
Kids competition
This event is 100% family friendly. Bring your kids! We will have a side-competition (jump ropes/ box climbs) for kids to participate in.
After Party
The after party will be at The Lot, 7530 E Grand Ave Dallas, TX 75214, from 2:00 – 4:00 PM immediately following the competition. Athletes are invited to enjoy free beer and tacos. Family & friends are welcome!
A huge thanks goes out to our 2013 sponsors:
FC Dallas, Dodge RAM, Fringe Sport & Zeus Comics.
Questions? Email [email protected]. No refunds.
All proceeds go to benefit the Movember foundation.
A) HBBS 2-3×4 @ 30X1; rest 2-3 min
B) EMOM – 12mins
odd – 5-6 DB push press tough
even – 8-10 KBS 2/1.5pd (heavy)
+
40 T2B for time/60 straight legged abmat sit-ups for time
A1) Close grip bench press 4-5×4 @ 30X2; rest 90 sec
A2) Weighted/Negative (4 sec) pull-ups 3-4×3; rest 190 sec
+
5 rounds for time:
– 5 Shoulder to overhead (155/105, 135/85, 95/65
– 10 KB snatch (53/35)
– 25 Double unders
*KB snatch can be broken up or not broken up however each round
4 rounds at 85-90%:
– 250 m row
– 20 wallballs (20/15)
– 20 kettlebell swings (heavy)
– 8 burpees over box jumps (24/20”)
– 8 toes 2 bar/12 abmat sit-ups
Rest 5-6 min
*switch up movement order every round, keep round times the same
Function
A1) DB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec
A2) 1 min handstand push-up work; rest 60 sec
Performance
A1) BB Rear foot elevated split squat; 6-8×3 @30X1; rest 60 sec
A2) 3xME HSPU or deficit HSPU; rest 60 sec
+
Everyone
B) quickly work up to 80% 1RM clean and jerk
C) EMOM x 8-10min
– 1 Clean and jerk at 75-80% 1RM
*Use DB if not comfortable with BB, be safe and have partner spot
Mark your calendars! This Friday, 11/1, come hang out at EDCF for our second annual ‘Shave Off Party‘ in honor of the start of Movember. Movember is a month of spreading awareness about prostate and testicular awareness. It is also the month that we put on our biggest event, Barbells & Handlebars (11/30).
How do we spread awareness? By growing moustaches over the entire month of November (hence the name Movember), of course. At 7:30pm this Friday, we will be shaving our upper lips to see who can grow the best (or worst) ‘stache by the start of Barbells & Handlebars. There will be prizes up for grabs at the end of the month. So bring your razors and shaving cream of choice and join in on the fun.
Don’t feel left out ladies. You are definitely encouraged to come and hangout, too! Come hold a mirror for one of the guys shaving and enjoy an adult beverage along with your awesome EDCF community!