GGJC - Tacoma Strength and South Sound Health Expo

This is a special edition of the Garage Games Junior Champions Tour. Our host, Tacoma Strength, has partnered with the South Sound Health Expo so that the first two WoDs of the competition will be held at Tacoma Strength and the final WoD and awards ceremony will be held at the South Sound Health Expo at the Tacoma Armory just one mile away. This is exciting as our kids will get to demonstrate CrossFit, competition style to the general public.

Note: Athletes should bring their own jump rope. Please see our sponsor, Mute Sports Equipment (click on link below right), if you need a jump rope for your athlete.WoD 1 – “Thruster Jumps”RFTYouth (7-9) 18-12-6thrusters 10# object (either a dumbell or wall ball)box jumps 20″/20″ step ups allowedYouth (10-12) 21-15-9thrusters 15# barbox jumps 20″/20″ step ups allowedTeen (13-15) 21-15-9thrusters 45#/35#box jumps 24″/20″ step ups allowedTeen(16-18) 21-15-9thrusters 75#/55#box jumps 24″/20″ step ups allowedWoD 2 – “Burpee Sprint”RFTYouth (7-9 and 10-12)Buy In: 25m bear crawl, 20 air squats5 RFT for (7-9) and 7 RFT for (10-12)8 deadlifts 18# or .5pd kettlebell25m sprint8 burpees over bar25m sprintTeens (13-15)Buy in: 25m bear crawl, 50 air squats7 RFT10 deadlfts 85#/65#25m sprint10 burpees over bar25m sprintTeens (16-18)Buy in: 25m bear crawl, 50 air squats7 RFT10 deadlfts 115#/95#25m sprint10 burpees over bar25m sprintWoD 3 – “Living the WoDLife” 10’ timecapRFTYouth (7-9yrs)20 hang power cleans 5.5# weighted PVC, emphasis on technique, no reverse curls20 sit-ups20 single unders20 weighted lunges 10# sandbag or plate20 single unders20 sit-ups20 hang power cleansYouth (10-12yrs)20 hang power cleans 15# bar, emphasis on technique, no reverse curls20 sit-ups20 single unders20 weighted lunges 10# sandbag or plate20 single unders20 sit-ups20 hang power cleansTeens (13-15yrs)30 hang power cleans 45/35#30 sit-ups30 double unders (or 60 single unders)30 weighted lunges 15/10# plate30 double unders (or 60 single unders)30 sit-ups30 hang power cleansTeens (16-18yrs)30 hang power cleans 65/55#30 sit-ups30 double unders (or 60 singles)30 weighted lunges 25/15# plate30 double unders (or 60 singles)30 sit-ups30 hang power cleans