CrossFit GonzStrong presents our 4th annual Buns N Guns competition at Cane Island in Katy, Texas on May 5th 2018. Buns N Guns will have three divisions including one specific for kids!
Scaled Team (Male/Male Female/Female)
Kids Individual (8-10) (11-12)
Intermediate Team (Male/Male Female/Female)
Each division will have 3 WODS and 1 Floater WOD. (TIME CAPS ON ALL WODS)
Scaled (Team Male/Male or Girl/Girl): All Scaled athletes should be able to perform the following movements at the specified weights/heights:
75/45lb bar movements such as cleans, thrusters, and squats
45/20lb dumbbells movements such as push press, snatches, rows, front squats, man makers
Slam Ball 45/25lbs Box Jumps 10/16"
Wallball 14/10 lb (cleans, farmers carries, wall ball run & ect)
Deadlift (10+ reps) 155/115lbs
*These are only some of the movements you will see in the competition but any movements not listed here will be of the same difficulty or less. The above movements should be used as a guideline. If you are comfortable with these weights and movements you will do great in the Scaled Competition.
Intermediate Team (Team Male/Male or Girl/Girl):
96/65lb bar movements such as cleans, thrusters, and squats
55/35lb dumbbells movements such as push press, snatches, rows, front squats, man makers
Slam Ball 60/35lbs Box Jumps 24/20"
Wallball 20/14 lb (cleans, farmers carries, wall ball run & ect)
Kids (Individual) (8-10 yrs) (11-12 yrs): All kids must know how to do the following movements:
Box Jumps 8” (8-10) 16” (11-12)
Knee Push ups
Have Fun, Bring the family, and CrossFit!
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