Keep in mind this is a Fundraiser, all registrations are non-refundable. However substitutions are happily accepted!
**A floater WOD has been added!** It is listed below WOD 3
WOD1
Grid League Style: *If teammate is failing they must run back to tag next teammate to continue moving forward.
Teams of 3
5rds for time
RX:
25ft HS walk
15 Snatches 115/75
15 TTB
25ft OH lunges 115/75
Intermediate:
25ft overhead carry 95/65
15 snatches 95/65
15 TTB
25ft OH lunges 95/65
Scaled:
25ft overhead carry 75/45
15 f. sq 75/45
15 straight leg Sit Up
15 OH lunges 75/45
WOD 2
Bear Complex
Clean, front squat, jerk, back squat, jerk
*athlete must pause at shoulders, after squat. A thruster is not acceptable for the clean to jerk. If you squat clean you must squat again to continue the lift. All cleans & jerks are acceptable.
WOD 3
12min AMRAP *broken up any way team likes*
RX
50 WB 20/14
50 Bar MU
50 KBS
50 Pistols
50 Box Jumps
INT
50 WB 20/14
50 Pull-Ups
50 KBS
50 goblet sq
50 Box jumps
SC
50 WB
50 burpees
50 KBS
50 air sq
50 Box Jumps
Floater – be done after lunch
Snatch speed ladder – SC Team CAL rowed in 4min
2min time cap
RX
135/95
155/115
175/135
195/155
215/175
INT
95/55
115/75
135/95
155/115
175/135
SC
Team Cal rowed in 4min
Movement Standards:
RX – this is for the athlete that can do it all and really wants a challenge.
Expect all basic CF styled movements plus be proficient in:
Hand Stand walk 5ft at a time
TTB
Bar MU
Snatch 115/75 for reps
CTB
Pistols
Tall box jumps
Double Unders
INT – this is for the average joe athlete that can do most of it but just hasn’t quite got the weights or technique that the RX’s can do (this is 80% of the CF community)
Again expect all basic CF styled movements plus be proficient in:
TTB
Pull Ups
Snatch 95/65 for reps
OH walking lunges
Double Unders
Box Jumps
Scaled – for those who are fairly new and haven’t quite conquered the weight or tech yet
Expect very basic CF styled movements plus be proficient in:
Wall Balls
Snatch 65/45
KBS
Jumping PU
Single unders
OH lunges
Front Squat 75/45 for reps
*note only one person from each team needs to be able to do each movement, you may break up the workouts however you like
