This is the 5th Annual Spring Fling CrossFit Competition hosted by West Metro CrossFit and we’re super excited for our 5 YEAR ANNIVERSARY!

Teams of 2 Men and 2 Women will compete for cash, prizes, and glory!

The competition is divided into two divisions – 1 Rx Division and 1 Scaled division.  The Rx Division will compete on Saturday May 19th and the Scaled will compete on Sunday May 20th.  Each division will consist of 28 teams.

Prize Money:

Rx Division

1st Place – $1,500, 2nd Place – $750, 3rd Place – $350

Scaled Division

Prize Bundles* for 1st, 2nd, and 3rd Place teams

*As we finalize with sponsors we will announce what amazingness will be included in the prize bundles, but rest assured they will be amazing!

Rx Registration               Scaled Registration


Rx Division

$270 – 1st 10 teams

$320 – Teams 11-28

Scaled Division

$240 – 1st 10 teams

$280 – Teams 11-28


Note: DEADLINE EXTENDED – Registrations by April 27th will receive a Spring Fling ’18 tee or tank. We will have T-shirts for the guys and tank tops for the ladies.  If a lady wants a t-shirt just indicate that in your registration.  Rosters may be edited up until check-in.  

No Take-Backs – Life happens—we totally get that. But please be aware that if you cannot participate in the weekend’s events, we cannot offer a refund for any reason.

Trading Places – You can substitute an athlete up until check-in on the day of the event. Please note they will receive the tee/tank ordered by the original participant.

Max weights

Waiver-and-Release – print one for each team member and bring to event check-in with photo ID

More details will be posted as the event approaches.  If you have any questions contact Sol – [email protected]


Rx Results


Event #1 – “Welcome to the party, pal”

Part 1 – Partners 1 & 2 (MF) alternate complete rounds to complete as many rounds and reps as possible in 7 minutes of: 

5 Overhead Squats (Rx – 115/75) (Sc – 75/50) 

3 Ring Muscle Ups (Sc – 6 Pull Ups) 

Part 2 – Partners 3 & 4 (MF) alternate complete rounds to complete as many rounds and reps as possible in 7 minutes of: 

  10 Wall Ball Shots (Rx – 20/14 to 10ft target) (Sc – 14/10 to 10ft target) 

10 KB Swings (Rx – 70/55) (Sc – 55/35) 


Workout Description: 

Partners 1 & 2 (MF) complete Part 1, then Partners 3 & 4 (MF) complete Part 2.  There will be a 1 min transition between Part 1 & 2, the total time for the workout is 15 minutes. Teams must decide which athletes are best suited for which part of the workout.  For scoring, Part 1 and Part 2 will be scored as separate events. 


Movement Standards: 

Overhead Squat – The bar will begin on the ground.  The hip crease must be below the top of the knee at the bottom.  The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.  Control must be demonstrated at the top of the lift.  The bar may not contact the head or body at anytime during the squat.

Muscle Up – In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground.  To finish the elbows must be fully locked out while supporting yourself above the rings.  The athlete must pass through some portion of a Dip.  Kipping the Muscle Up is acceptable, but swings or rolls to support are not permitted.  The heel of the foot may not rise above the bottom of the ring in the kip.  If consecutive muscle-ups are performed, a change of direction below the rings is required. 

Pull Up – This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly rise above and break the plane of the bar. 

Wall Ball Shots – In the Wall Ball Shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.  The center of the ball must hit the center of the target or above. If the ball hits low or does not hit the target, it is a no rep.  If the ball drops to the ground from the top, it may not be caught off the bounce to begin the next rep.  The ball must settle on the ground before being picked up for the next rep. 

KB Swing – At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. Some portion of the ear must be visible in front of the arm.  At the bottom, the bell must pass behind the heels. There is no requirement for flexing the knees. 

Event #2 – “3RM Thruster” 

Time Cap: 12 min 

Teams have 12 minutes for each member to establish a 3RM Thruster. Rx teams will take the bar from the ground, Scaled teams will take the bar from the rack. Each team will be provided two barbells and two athletes may be lifting at a time. Scoring will be the combined total weight of all four team members best lift. 


Bonus: Calories on Assault Bike – each calorie will count as 1 pound towards the teams overall score.


Movement Standards: 

Thruster – This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead in one continuous motion.  The hip crease must pass below the knees and the elbows cannot come into contact with the knees.  At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. 

 Event #3 – “Sprint Chipper Relay”

Time Cap: 15 minutes 

 For time: 

180m Sandbag Run (Rx – 80/65) (Sc – 65/40) 

16 Sandbag Clean & Jerks (Rx – 80/65) (Sc – 65/40) 

60ft Prowler Push (Rx – 70/120/170/200) (Sc – 50/100/130/160) 

1 Rope Climb*

*The Rope Climb will be at the half way point of the Prowler Push.


Workout Description: 

On the call of 3, 2, 1 go, athlete 1 will begin the workout.  Once athlete 1 has completed the entire workout, they will high five athlete 2 who will then complete the workout. The workout will continue in relay fashion until all 4 athletes have completed the workout. Time stops when the final athlete pushes the Prowler past the finish line and high fives any teammate. Note: The weight of the Prowler increases for each athlete. 


Movement Standards: 

Sandbag Run – Athletes may hold the sandbag any way they choose as long as it is not dragged. 

Sandbag Clean & Jerk – The sandbag begins on the ground and is moved onto one shoulder, it then must pass over the head onto the other shoulder before returning to the ground. The rep is counted once the sandbag is returned to the ground. Athletes must alternate which shoulder the sandbag is lifted to each rep. 

Prowler Push – Athletes will push the Prowler 30ft in one direction using the high handles, then push it back 30ft using the low handles. Teams must load the weight for the next athlete. 

Rope Climb – Athletes may climb the rope in any manner desired.  The rep is complete when the athlete touches the beam.  If an athlete is unable to climb the rope they will stand at the base of the rope with their feet in the designated box.  The athlete will lower both of their shoulders to the floor using the rope.  Feet must remain in the box at all times.  Athletes may only bend at the knees; no bend of the hip is permitted.  The rep is complete when athlete returns to the standing position, again a bend at the hip is not permitted.  Athletes choosing this modification must complete three repetitions. 

Floater – Tire Flip 

Time Cap: 3 minutes 

Teams will have 3 minutes to flip a tire as many times as possible. One to four athletes may flip the tire at a time. Essentially there may be between 1-8 hands on the tire at any time. For a rep to count the tire must be flipped over to the opposite side from which the rep began and the tire must settle on the ground.  A wobbling tire will not count as a rep until it settles, if it does not settle before time expires that rep will not count. Score will be total number of completed reps in 3 minutes.