What is it?

A partner competition giving athletes from all over the Central New York a chance to showcase their fitness skills, all while raising money for a great cause.

All proceeds from this event support 315K for the Cure, Inc., a charity dedicated to fighting pediatric cancer, with much of their support going towards the Upstate Golisano Children’s Hospital in Syracuse, NY.

Click here for more info: 
https://315kforthecure.com/
http://www.upstate.edu/gch/


Event Details

  • 2-person, same-sex teams
  • Rx and Scaled Divisions
  • $100 Team Registration

Movement Standards

These are the MAX weights we will use for the listed exercises.  We may use lighter weights. We may also list a movement above the max if only 1 teammate needs to do the required lift. Recommend having a versatile team in which each teammate excels in one of the 3 modalities: gymnastics, weightlifting, and metabolic conditioning. 

Please understand that there may be a workout consisting of a strength ladder that includes a 1RM or a workout that has a heavy weight listed, but other movements you may choose from instead. 


Bodyweight Movements

Rx Division

Double Unders
Toes-to-Bar
Chest-to-Bar Pull-ups
Box Jump Overs (24/20)
Burpees
Handstand Push-ups

Scaled Division

Bar Hops
Hanging Knee Raises
Pull-ups
Box Jump Overs (24/20)
Burpees


Weighted Movements

Rx Division

Sumo Deadlift High Pull (95/65)
Squat Clean Thrusters "Clusters" (115/75)
Snatches (full variation, i.e. Squat Snatch) (135/95)
Wall Balls (20/14)
Various Dumbbell Movements (50/35)
Deadlift (245/165)
Clean (185/135)
 

Scaled Division

Sumo Deadlift High Pull (75/55)
Overhead Squat (95/65)
Clean & Jerk (115/75)
Wall Balls (20/14)
Various Dumbbell Movements (35/20)
Deadlift (185/125)


Workouts

WOD #1 "Jump Around"

Time cap: 14 min

Rx

150 Double Unders, 45 SDHP (95/65), 45 Toe-to-Bar
150 Double Unders, 30 Clusters (115/80), 30 Pull-ups
150 Double Unders, 15 Squat Snatches (135/95), 15 Chest-to-Bar Pull-ups

Scaled 

100 Bar Hops, 45 SDHP (75/55), 45 Burpees over the bar
100 Bar Hops, 30 Overhead Squat (95/65), 30 Hanging Knee Raises
100 Bar Hops, 15 Clean & Jerk (115/75), 15 Pull-ups
 

WOD #2 "Don't Go Chasing Waterfalls"

Time cap: 18 min

Rx (Waterfall entry)

50 Wallballs (20/14)
50 Box Jump Overs (24/20) 
50 DB Thruster (50/35)
50 Cal Row

Scaled (Waterfall entry)

35 Wallballs (14/10)
35 Box Jump Overs (24/20)
35 DB Thruster (35/20)
35 Cal Row
 

WOD #3 "Bad Meets Evil"

Time cap: 12 min

Rx - You go, I go format

15-12-9-6-3 Reps of:
Deadlifts (245/165)
Burpees over the Bar

Athlete A does 15 deadlifts then 15 burpees over the bar,
Athlete B follows.

Score is recorded once the pair completes all reps.

Scaled - You go, I go format

15-12-9-6-3 Reps of:
Deadlifts (185/125)
Burpees over the Bar

Athlete A does 15 deadlifts then 15 burpees over the bar,
Athlete B follows.
 

Final WOD

Top 5 Rx Division


Athlete Perks

Event participant will receive:

  • Swag Bag (packed with merch from our sponsors)
  • Event T-Shirt
  • Our facility also includes a warm up area and will be staffed with local health professionals on hand to work on the athletes throughout the event.
  • Prizes will be awarded for 1st, 2nd, and 3rd places for Men and Women Rx and Men and Women Scaled.

A little about 315K

315K For The Cure, Inc. (“315K”) is a non-profit organization dedicated to raising money for local families battling pediatric cancer. Founded in 2014 by cancer survivors, 315K has donated over $35,000.00 to Upstate Golisano Children’s Hospital in Syracuse, New York for the purpose of providing entertainment (toys, videogames, sporting event tickets, books, etc.) to children undergoing treatment. 315K’s fundraising efforts include both athletic and social endeavors, including this partnership with CrossFit Utica.