Summer Series

“Amanda”

SS2016 - Week 2

1 Team Member

10 Min Cap

9-7-5

Muscle Up

Squat Snatch (135/95)

Additional Info and Standards:

• Traditional CrossFit standards apply
• Rings will be set at a fixed height (fairly high) and may not be adjusted. Mats and boxes may be used to elevate the athlete off the floor. 

Can you hang?

3 Persons ( No M / F Requirement)

For Time 15 Min Cap

     75 Toes to Bar

     50 Dumbbell Snatches (50/35)

     25 Bar Muscle Ups

     50 Dumbbell Snatches

     75 Toes to Bar

Notes:

• Non working athletes must stay behind line for working athlete's reps to count

Standards:

• Normal open standards will apply for all movements. Special mentions:
• Dumbbell snatches need not be alternating. Athlete must not use their non working arm to press against his/her leg or knee. Rep is completed at full extension with athletes full body in a line from the floor to the top of the dumbbell
• Athlete may not take his/her hands off the bar at the top of the muscle up. Doing so will require the athlete to return to the ground before beginning the next rep.

Event 3: DBDT

2 Athletes (M/F)

16 Min Cap

For Time:

Athlete 1, then Athlete 2 will complete:

5 Rounds

• 12 Dumbbell Deadlifts (50/35)
• 9 Dumbbell Hang Power Cleans (50/35)
• 6 Dumbbell Shoulder to Overhead (50/35)

Notes: Athletes will advance 25 feet (farmers carry) between each round, finishing with a 100 foot farmers carry to finish their work. 

“Odd Man Out”

SS2018 - Week 3

3 Co-ed Team Members (MMF or MFF)

10 Min Cap

200 Double Unders

30 Synchro Bar Facing Burpees

60 Co-ed Partner Deadlifts (240#)

30 Synchro Bar Facing Burpees

200 Double Unders

 *Split in any way

Additional Info and Standards:

1. Synchronization on the bar facing burpees will be with both athletes chests touching the ground at the same time. No syncrhonization is required for the jump over. 
2. Burpee standard: There is no requirement that the feet go back or come up together; however, there must be a two foot takeoff when jumping over the bar. Burpees are not required to be co-ed.
3. The deadlift bar will be setup using men's bars with 25, 45, 45 plates on one side and 45, 35 plates on the other. 

“Push - Pull - Puzzle”

SS2017 - Week 2

4 Team Members

18 Min Cap

100 HSPU

50 Short Rope Rope Climbs 

Complete a Pyraminx

 *Split reps any way

Additional Info and Standards:

• Kipping HSPU: Rep starts and ends with the athlete inverted against the wall in a load bearing position (hands, arms, chest, hips, legs in a straight line) with the athlete's feet on the wall and butt off the wall. The athlete's feet may come off the wall during the rep; however, they must return to the wall at extension for the rep to be completed. The athlete's butt may touch the wall during the rep; however, it must be off the wall and hips in line with the rest of the body at extension for the rep to be completed.
• Rope Climb: The ropes will be setup as "short ropes" with the bottom of the rope 3 to 3.5 feet above the ground. It is the athletes' responsibility to clearly demonstrate the completion of the rep by touching the 15 foot mark. 
• A tie break time will be taken at the completion of the rope climbs.
• Completion of the pyraminx counts as the 151st rep. This means that a team that finishes the entire workout in 17:59 will be placed ahead of a team that completes the HSPU and rope climbs but fails to complete the pyraminx, regardless of their time.

To be released day of.

Event 4: The Odd March v2

2 Athletes (M/F)

20 Min Cap

For Time:

8 Rounds:

• 15 Synchro Front Loaded D-Ball Squats (100/70)
• 25 Foot Walking Lunge

Notes: Athletes will march down the field performing synchro d-ball squats. Between each set of squats, Athletes will lunge 25 feet with their d-ball before continuing. The lunges do not have to be synchronized.

THE RANGE

1 Person ( M or F )

15 Min Cap

5 Rounds for Time:

     Ski 350/250m

     Shoot a target 5 times (Airsoft gun)

“The Row”

SS2016 - Week 2

2 Team Member (M/F)

50 Min Cap

5k Row

 *Meters may be split any way

Additional Info and Standards:

• Row

See Event 1

Event 1/2: The Sprint and Schlep

All 6 athletes 

Part A (The Sprint): At 0:00, one at a time, relay style, all 6 athletes will complete a sprint before tagging the next athlete. Details of the sprint will be reviewed during athlete briefing the day of competition.

Part B (The Schlep): At 4:00, the team will complete a 1,000m course for time carrying the following:

• 100# D-Ball
• 70# D-Ball
• 70# Sandbag
• 50# Sandbag
• 50# Dumbbell
• 35# Dumbbell

Notes: Parts A and B are scored as separate events. There will be no time cap on either workout. In the event that a team is not completed with part A at the 4:00 mark, they must complete the remainder of the sprint before continuing to part B.

“The Thruster Ladder”

SS2015 - Week 3

2 Team Members (M/F)

10 Min Cap

EMOM both athletes perform 5 thrusters, building in weight until round failure

Women start at 85#

Men start at 115#

Weight is increased by (15/10) per round

If reached, round 10 is a 0:30 Thruster AMRAP at 250#/175#

On a continuously running clock:

Minute 0:00 - 0:30 - 5 Female Thrusters (85#)

Minute 0:30 - 1:00 - 5 Male Thrusters (115#)

Minute 1:00 - 1:30 - 5 Female Thrusters (95#)

Minute 1:30 - 2:00 - 5 Male Thrusters (130#)

Minute 2:00 - 2:30 - 5 Female Thrusters (105#)

Minute 2:30 - 3:00 - 5 Male Thrusters (145#)

Additional Info and Standards:

• Traditional CrossFit Open standards. Athletes must pass through a front squat with hip crease below the knees and extend to full lockout overhead in one continuous movement. Thruster jerks will not be allowed. Squat cleans will be allowed for the first rep. There is no requirement that the 5 reps must be strung together.
• Bars will be preloaded with weight and clips. 
• Women will use the first 30 seconds of each minute for their 5 reps, men will use the second half of each minute for their 5 reps.
• If an athlete fails to perform 5 thrusters for a given round, his reps will be tallied, but that athlete will be done with the event. His partner will be allowed to continue the event if she completed her 5 reps for the round. 
• Score will be total number of reps completed by both athletes. 

The [sic] Synchro

2 x 6:00 AMRAP

2 SubTeams (MMM, FFF)

     33 Synchro Burpee Box Facing Jump Overs

     Max Cal Synchro Row in remaining time

Notes:

• SubTeam 1 starts at 0:00 and finishes at 6:00 SubTeam 2 starts at 4:00 and finishes at 10:00
• If SubTeam 1 is not off the boxes by 4:00, Team 2 must wait to begin their BBFJOs
• Rowers are not reset between teams
• Score is total reps and calories (across all rowers) completed by the 6 person team

Standards:

• Box height will be set to 20 inches for both males and female
• Synchro on the BBFJO is established at the bottom with all 3 athletes' chests touching the ground at the same time. There is no requirement to jump over the box at the same time
• Locking out of the hips is not required on the box jump over

XXX

2 Person for Time (M / F)

9 Min Cap

     30 Snatches

     30 Clean and Jerks

     30 Thrusters

     (135/95)

Notes:

• Your team must use one male and one female for this workout
• Reps may be split between the two athletes however they want
• The non working athlete must be touching the back wall for reps to count

Standards:

• Normal open standards apply. Special mentions:
• Thruster jerks will be allowed

“But did you die?”

6 x 2:00 AMRAP

6 Persons ( 3M / 3F )

     F1: Kipping HSPU [0:00 - 2:00]

     F2: Bike for Cal [2:30 - 4:30]

     F3: Chest to Bar Pullups [5:00 - 7:00]

     M1: Kipping HSPU [7:30 - 9:30]

     M2: Bike for Cal [10:00 - 12:00]

     M3: Chest to Bar Pullups [12:30 - 14:30]

Notes:

• Each athlete is performing a 2:00 AMRAP for his/her movement. There will be 30 seconds transition in between each athlete.
• Score is total reps completed by the 6 person team
• Cals for the bike will be recorded at the end of the 2 minutes (judge will not wait for the flywheel to stop spinning)

Standards:

• Kipping HSPU: Rep starts and ends with the athlete inverted against the wall in a load bearing position (hands, arms, chest, hips, legs in a straight line) with the athlete's feet on the wall and butt off the wall. The athlete's feet may come off the wall during the rep; however, they must return to the wall at extension for the rep to be completed. The athlete's butt may touch the wall during the rep; however, it must be off the wall and hips in line with the rest of the body at extension for the rep to be completed.
• Chest to Bar Pullups: Normal open standards apply. It is the athlete's responsibility to clearly demonstrate the chest making contact with the bar. If the judge is having to guess if contact is being made, the attempts will be no repped!