READ ABOUT THE NORTHEASTERN AFFILIATE CUP HERE
CrossFit Newton joins the GG New England Affiliate Champ Series with Mass Mayhem. 80 RX and scaled teams of equal gender mix, 2 guys, 2 girls will face off on this first event of the series.
This is a ONE DAY Sunday event, and will get you ready to go for the rest of the three event series!
WOD 1:
Holy Shit Snacks
Heat 1- 9:00-9:18
Heat 2- 9:20-9:38
Heat 3- 9:40-9:58
Heat 4- 10:00-10:18
Heat 5- 10:20-10:38
WOD 2:
Booyakasha
Heat 1- 10:43-11:01
Heat 2- 11:03-11:21
Heat 3- 11:23-11:41
Heat 4- 11:43-12:01
Heat 5- 12:03-12:21
WOD 3:
Sound of Deafening Awesomeness
Heat 1- 12:41- 12:56
Heat 2- 12:58-1:13
Heat 3- 1:15-1:30
Heat 4- 1:32-1:47
Heat 5- 1:49-2:04
WOD 4:
Totally Ninja
Heat 1- 2:09-2:24
Heat 2- 2:26-2:41
Heat 3- 2:43-2:58
Heat 4- 3:00-3:15
Heat 5- 3:17-3:32
FINAL WOD:
Danger Zone
RX- 5:00-6:00
HEAT 1
LANE 1- CFTC Team 3 (CrossFit Tri-County)
LANE 2- CrossFit H2O (CrossFit H20)
LANE 3- Moist Ointment (CrossFit Bridgewater)
LANE 4- Homebase Force (CrossFit Homebase)
LANE 5- Team JAM (CrossFit Newton/Los Gatos/Torque)
LANE 6- Team Vagabond (Vagabond CrossFit)
LANE 7- Baystate CrossFit (Baystate CrossFit)
LANE 8- Craic 2 (CrossFit Craic)
LANE 9- Homebase Corps (CrossFit Homebase)
LANE 10- Clean Before You Jerk (CrossFit Newton)
HEAT 2
LANE 1- Captain Crunch and the Cereal Killers (CrossFit CityLine)
LANE 2- Seaside A (Seaside CrossFit)
LANE 3- Back Bay Young Guns (Reebok CrossFit Back Bay)
LANE 4- Team Silvaback (CrossFit Rumble)
LANE 5- CRCF 1 (Charles River CrossFit)
LANE 6- MARK (CrossFit Southie)
LANE 7- Team FCF (Forever CrossFit)
LANE 8- Team WOD Gear (CrossFit Newton/Champlain Valley/Garden City/Union)
LANE 9- CrossFit 508 (CrossFit 508)
LANE 10- EXP Deliciousness (CrossFit EXP)
HEAT 3
LANE 1- 30 Something (CrossFit 508)
LANE 2- SFH Fire Team (CrossFit 321)
LANE 3- Pricks and Tits (CrossFit Newton)
LANE 4- Bravo Foxtrot (Seaside CrossFit)
LANE 5- The Rumble Snatchers (CrossFit Rumble)
LANE 6- The Paleo Muffins (Upper Cape CrossFit)
LANE 7- CFB (CrossFit Brutality)
LANE 8- CFTC Team 2 (CrossFit Tri-County)
LANE 9- Dirty Burpees (CrossFit Newton)
LANE 10- White Mountain Strong (White Mountain CrossFit)
HEAT 4
LANE 1- Homebase Army (CrossFit Homebase)
LANE 2- RCF1 (Reebok CrossFit One)
LANE 3- RaffNation (CrossFit Newton)
LANE 4- Wall Ball So Hard (Forever CrossFit)
LANE 5- M3D (Reebok CrossFit Back Bay)
LANE 6- Seaside Storm (Seaside CrossFit)
LANE 7- CRCF Team A(wesome) (Charles River CrossFit)
LANE 8- CrossFit Novus (CrossFit Novus)
LANE 9- CrossFit HomeBase (CrossFit Homebase)
LANE 10- CrossFit Route ONE SHORT (CrossFit Route 1)
HEAT 5
LANE 1- Pickleback (Baystate CrossFit)
LANE 2- Team CFNB (CrossFit New Bedford)
LANE 3- Vagabond A Squad (Vagabond CrossFit)
LANE 4- Dick’s Flanagan (Forever CrossFit)
LANE 5- Movers & Shakers (No Affiliate)
LANE 6- CFTC Team 1 (CrossFit Tri-County)
LANE 7- Long Powerful Thrusters (CrossFit Newton)
LANE 8- No Risk Risk Takers (No Risk CrossFit)
LANE 9- IronSpider Mayhem (CrossFit IronSpider)
LANE 10- Snatch Envy (Charles River CrossFit)
WOD 2:
Booyakasha
Heat 1- 9:00-9:18
Heat 2- 9:20-9:38
Heat 3- 9:40-9:58
Heat 4- 10:00-10:18
Heat 5- 10:20-10:38
WOD 1:
Holy Shit Snacks
Heat 1- 10:43-11:01
Heat 2- 11:03-11:21
Heat 3- 11:23-11:41
Heat 4- 11:43-12:01
Heat 5- 12:03-12:21
WOD 4:
Totally Ninja
Heat 1- 12:41- 12:56
Heat 2- 12:58-1:13
Heat 3- 1:15-1:30
Heat 4- 1:32-1:47
Heat 5- 1:49-2:04
WOD 3:
Sound of Deafening Awesomeness
Heat 1- 2:09-2:24
Heat 2- 2:26-2:41
Heat 3- 2:43-2:58
Heat 4- 3:00-3:15
Heat 5- 3:17-3:32
FINAL WOD:
Danger Zone
Scaled- 4:20-5:00
HEAT 1
LANE 1- White Mountain CrossFit Blue (White Mountain CrossFit)
LANE 2- Bar Don’t Lie (Vagabond CrossFit)
LANE 3- CFCL (CrossFit CityLine)
LANE 4- The Wolf Pack (CrossFit Brutality)
LANE 5- No Excuses (Vagabond CrossFit)
LANE 6- Team Homebasers (CrossFit Homebase)
LANE 7- RCF1 Scaler Squad (Reebok CrossFit One)
HEAT 2
LANE 1- The WOD Squad (CrossFit Newton)
LANE 2- Kevin’s Kids (Vagabond CrossFit)
LANE 3- Rumble Jerks (CrossFit Hyannis)
LANE 4- Beast Mode (Vagabond CrossFit)
LANE 5- FCF Paleo MissFits (Forever CrossFit)
LANE 6- CF IronSpiders (CrossFit IronSpider)
HEAT 3
LANE 1- Ice Box (Vagabond CrossFit)
LANE 2- The Buttercups (CrossFit Woburn)
LANE 3- The Dirty Waters (Charles River CrossFit)
LANE 4- Beast Infection (CrossFit Fenway)
LANE 5- One Lift Wonders (CrossFit 508)
LANE 6- First Timers (CrossFit Newton)
HEAT 4
LANE 1- Black and Yellow (CrossFit H20)
LANE 2- Primal Warriors (CrossFit Newton)
LANE 3- Vagabond Early Crew (Vagabond CrossFit)
LANE 4- Team Variance (CrossFit Variance)
LANE 5- Nothing But Reps (CrossFit Fenway)
LANE 6- CFNB Pinnacle (CrossFit New Bedford)
HEAT 5
LANE 1- Fifty Shades of Gains (CrossFit Newton)
LANE 2- VBC BAMFS (Vagabond CrossFit)
LANE 3- Team Gladiators (CrossFit Bridgewater)
LANE 4- Cue The Duckboats! (Vagabond CrossFit)
LANE 5- Team Craic 1 (CrossFit Craic)
LANE 6- Homebase Fortis (CrossFit Homebase)
RX
WOD 1:
“Holy Shit Snacks”
Each Athlete Will Complete:
50 Calorie row
25 Front Squats 135/95
75 Double Unders
18 min cap
SCALED
Each Athlete Will Complete:
Row 30 Calories
20 Front Squats 95/65
50 Lateral Bar Hops
18-Minute Cap
One athlete starts on the rower. Once they complete the row they move on to the front squats and the second athlete can get on the rower. You will continue in this fashion until all four athletes have completed the workout or the time has run out. Only one athlete is allowed at any given station at any given time. If the athlete in front of you is still working you may not advance to the next station nor can the athlete behind you advance. However, if the station in front of any athlete is empty he/she may advance even if the athletes behind him/her are not done. There is one score for this workout. When your final athlete finishes his/her double unders/bar hop the time will stop. For each repetition not completed for each athlete, one second will be added on. Note that you must work as a team to change the weight between the men and women in whatever order you have chosen. Front squats should be below parallel and hip fully extended at the top. The first rep may be squat cleaned. Penalties for this WOD include a no rep for dropping the front squat weight in an uncontrolled manner and a five second penalty added on to your team’s finishing time for grabbing the rower handle before go or letting go of it before reaching the 50/30 calorie mark.
RX
WOD 2:
“Booyakasha”
4 Rounds
30 KB Swings 70/53 (shared)
25-Yard KB Walking Lunge 70/53
50-Yard Sprint
25-Yard KB Walking Lunge 70/53
30 KB Swings 70/53 (shared)
18 min cap
SCALED
WOD 2:
4 Rounds
30 KB Swings 53/35 (shared)
25-Yard KB Walking Lunge 53/35
50-Yard Sprint
25-Yard KB Walking Lunge 53/35
30 KB Swings 53/35 (shared)
18-Minute Cap
This workout will be done in mixed sex pairings. The pairs will alternate rounds until all four rounds are complete (two rounds per pair) or time has run out. Each working athlete will have his/her own kettlebell. The 30 kb swings are shared between the two athletes. They do not have to do equal numbers but each athlete must do at least one. Both athletes will lunge at the same time holding the kettlebell in the front rack position. The kettlebell may not be rested on the shoulders and both hands must be on the kettlebell at all times. The 50 yard sprint is also done at the same time. During this WOD the team must move to the next exercise at the same time. One athlete may not start the next exercise till the other is done.
WOD#3
RX
WOD 3:
Sound Of Deafening Awesomeness
Men:
Sled Pull 50 Yards 180# on the sled
60/50 Deadlifts 225/185 (shared)
Sled Pull 50 Yards 180
CHANGE TO WOMEN’S WEIGHT THEN:
Women:
Sled Pull 50 Yards 110# on the sled
60/50 Deadlifts 155/115 (shared)
Sled Pull 50 Yards 110
15-Minute Cap
In this event the two men will complete the workout and then the two women. Athlete one will pull the sled 25 yards with athlete two walking with him/her. They will turn the sled around and then athlete two will pull the sled back while athlete one follows. Once back to the starting point they will strip the weight off the sled and load all of it onto the barbell. Between the two athletes they will complete 60/50 deadlifts. Every athlete must complete at least one rep. Once all repetitions are completed they will strip the weight off of the barbell and place it back on the sled. They will then repeat the sled pull to finish the workout. Team members will then lower the weight for the women and they will progress through the workout in the same fashion. Each team will receive two scores for this workout. A split time once the men finish and then an overall time once the women finish. If time is up before your team has completed the workout then one second will be added on to for every rep not completed. There will be a cone every five yards for the sled pull. Each five-yard distance will be counted as one repetition. The sled must be completely past the cone for that rep to count. Penalties for this WOD include a no rep for dropping the deadlift from the top. All reps must be controlled back to the ground.
WOD 4
http://youtu.be/cBVQrG5ql_g
Totally Ninja
All reps are shared
First Pair:
7-Minute AMRAP
20 Burpee Over Box Jumps 24”/scaled 20″
40 Toes To Bar/ scaled knees to chest
20 Burpee Over Box Jumps 24”
40 Power Cleans/Power Snatches 95#/scaled 65#
1-MINUTE TO CHANGE TO SECOND PAIR THEN:
all reps are shared
Second Pair:
7-Minute AMRAP
20 Burpee Over Box Jumps 24”/scaled 20″
40 Toes To Bar/ scaled knees to chest
20 Burpee Over Box Jumps 24”
40 Power Cleans/Power Snatches 95#/scaled 65#
15-Minute Cap
This workout will be done in mixed sex pairings. They must be different pairings than the ones used in the kettle bell WOD. The first two athletes will work for 7 minutes dividing up the work as they see fit. Once time is up the second pair will go. They will start from the beginning of the workout, not where the first pair leaves off. Both the men and women will be using a 24/20” box. The burpees will be lateral but you can turn and face the box to jump. You must jump with two feet onto the box but you may jump or step down. You will have one space to share for toes to bar/knees to chest. Feet must break the vertical plane behind you and toes must touch the bar at the same time. There will be one bar between the two athletes with 95/65# on it. The men will be doing power snatches and the women will be doing power cleans. It does not matter if the woman completes more cleans or the man completes more snatches. There just has to be 40 reps completed between the two of you. Each team will receive two scores for this workout. A split time for the first pair of athletes and an overall time once the second pair has finished. If time is up before your team has completed the workout then one second will be added on for every rep not completed. Penalties for this WOD include a no rep for dropping the snatch/clean weight in a uncontrolled manner. Note that all movements in this WOD are shared. Every athlete must do one rep of every movement every time.
weight/movement requirements
Clean and jerk, Squatting movements@135/95 RX, 95/65 scaled
Snatch, overhead squat, thrusters@95/65 RX, 65/45 scaled
KBS@70/53 RX, 53/35 scaled
Deadlifts@225/155 RX, 185/115 scaled
HSPU – scaled with 2 abmats
Pull-ups – scaled with blue band
Double unders – scaled with singles
box jumps@30/24 RX, 24/20 scaled
New England… Get Ready!!!!
More details coming soon!
