THREE WOD’S – ALL FROM THE ARCHIVES OF CF GAMES GONE BY…. Whoot!!
Bringing back the Chipper we used from 2013, and the other WOD will be brand new from CF Games 2014 or 2015.
The youth Division will have their own WOD’s, but similar. And Youth are only $39 per person.
WOD ORDER –
21-15-9 COMPLEX
COMBO PACK
PSEUDO CHIPPER FINALE
CF Games 2009“Pseudo” Chipper Finale – 15 Minute CAP
15 Cleans 155#/95#, 30 toes to bar, 30 box jumps 24/20, 15/10 Chest to bar Pull-ups, 30 double unders, 15 thrusters 2-53#-55#KB/2-35#KB, 30 burpees (to a plate), 15 overhead stationary lunge steps 45#/25# plate.
Masters RX 40-49 : Same through all movements except thrusters are 2-35#KB, and 2 – 16# KB
Masters RX 50+ : Cleans – 135#/65#, Step-ups acceptable, Pull-ups are chin over bar, Thrusters = 1 KB (Swing) – 15 reps same weight, same lunge load
Teen 14-17 : 95#/65#, 30 Toes to Bar, 30 Box Jumps/Steps, 20 Pull-ups, 30 double unders, Thrusters = 1 KB Swing, 35#/16# – 15 reps, 15 burpees, 15 stationary lunges – 25#/15# held overhead.
Scaled: Cleans – 95#/65#, 30 Sit-ups, 30 Box Jumps/Steps, Jumping Pull-ups 30 both genders, 60 Single unders, Thrusters = 1 KB Swing, 35#/16# – 15 reps, 15 burpees, 15 stationary lunges – 25#/15# held overhead.
Masters Scaled 40+ : Cleans 95#/65#, 30 Sit-ups, 30 Box Jumps/Steps, 30 Jumping Pull-ups both genders, 60 single unders, Thrusters = 1 KB Swing 35#/16# – 15 reps, 15 burpees, 15 stationary OH lunge steps 25#/15# plate
Beginner : 15 Cleans – 65#/45#, 15 sit-ups, 15 box step ups, 15 jumping pull-ups, 30 single unders, 15 KB Swings 35#/18#, 15 burpees, 15 lunges (no weight).
Youth 7-10 : 25 Air Squats, 30 Sit-ups, 30 Box Jumps or Step/Climb Up 20″/20″, 15 Ring Rows (or Supine pull-ups subbed with no rings available), 30 Jump Rope, 15 PVC Thrusters, 20 Burpees to a 25# plate, 15 Lunges holding 18-20# KB or 20# substitute (wall ball).
Youth 11-13 : 25 – Wall Ball Squat Cleans (20#), 30 Sit-ups, 30 Box Jumps/Steps 24″/20″, 25 Ring Rows (or Supine pull-ups subbed with no rings available), 50 Jump Rope, 15 PVC Thrusters, 20 Burpees to a 25# plate, 15 Overhead Lunges 25#/15# plate.
*16# KB is listed, which would really be an 8kg. The equipment can be anything from an 8kg, 18#, or 10Kg KB for this WOD. Depending on the host equipment.
Combo Pack – From 2013 CF Games – Using the Sprint Chipper, and the Clean and Jerk Ladder
Record this WOD as two Separate WOD Scores
21 Sit-ups (abmat, or without)
15 Snatch (155/95)
9 Bar Over Burpees (facing not necessary)
15 Sit-ups
9 Snatches
3 Bar Over Burpees
Remaining time of a 11:00 minute Cap to max Clean and Jerk (all Male athletes will have the ability to take the bar up to 315# with ONLY one set of 25’s, one set of 15’s (or an extra set of 10 and 5) one set of 10’s, one set of 5’s, one set of 2.5’s per bar. Only other plates allowed are 45’s). Womens bars can go to 250-260 max. Same as above with one less set of 45’s with a 35 or 45# bar.
Masters RX 40-49 : Snatch = 135/75
Masters RX 50+ : Ground to Overhead = 115/65
Teen 14-17 : Snatch = 115/65
Scaled : Snatch = 85/55
Masters Scaled 40+ : Ground to Overhead = 75/45
Beginner : Clean and Jerk = 75/45
Youth 11-13 : Snatches replaced with PVC Overhead Squats, Burpees over PVC, then with remaining time to 8 minute cap, perform rounds of 3 Air Squats holding 20# medball, 3 Burpees, 3 Medball Thrusters. Each Round is considered 1 pound.
Youth 7-10 : Snatches replaced with PVC Overhead Squats, Burpees over PVC, then with remaining time to 8 minute cap, perform rounds of 3 Air Squats, 3 Burpees, 3 Sit-ups. Each Round is considered 1 pound.
Each Component of the WOD is scored as a Full Value WOD.
21-15-9 Complex – 14 Minute Time Cap
155+/115+ – 8 Dead Lifts, 7 Hang Power Cleans, 6 Front Squats, 8 Hand Release Push-ups, 7 Pull-ups, 6 Pistols, 6 Dead Lifts, 5 Hang Power Cleans, 4 Front Squats, 6 Hand Release Push-ups, 5 Pull-ups, 4 Pistols, 4 Dead-lifts, 3 Hang Power Cleans, 2 Front Squats, 4 Hand Release Push-ups, 3 Pull-ups, 2 Pistols
Masters RX 40-49 : Barbell Weight = 135/95 All other movements the same
Masters RX 50+ : Barbell Weight = 115/75 No Pistols – Burpee over Bar
Teen 14-17 : Barbell Weight = 95/55 All other movements the same
Scaled : Barbell Weight = 75/45 Jumping Pull-ups, Burpee Over Bar instead of pistols
Masters Scaled : Barbell Weight = 75/45 Jumping Pull-ups, Burpee Over Bar instead of pistols
Beginner : 75/45 Jumping Pull-ups, Burpee over bar instead of pistols
Youth 11-13 : Dead-lifts with 35#/20# KB, Russian KB Swings instead of HPC, Goblet Squats, Hand Release Push-ups, Burpees, Squats
Youth 7-9 : Dead-Lifts with 20# KB, PVC Squat Cleans from mid-shin, PVC Overhead Squats, HR Push-ups, Burpees, Squats
See notes above on WOD #1 regarding KB weight for 20#/18#
