6th Annual Dynamite Duo!
About This Competition
80 Chest To Bar Pull Ups
100 Box Step Overs w/ Med Ball (30/20 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk
12min AMRAP: (MRX)
80 Chin Over Bar Pull Ups
100 Box Step Overs w/ Med Ball (20/14 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk
12min AMRAP: (SCALED)
80 Ring Rows
100 Box Step Overs (24”/20”)
80 Hanging Knee Raises
100ft Seal Walk
Explanation & Standards: https://youtu.be/x2OgUxT6ylA
3 rounds For Time (12min CAP): (RX)
20 Burpees Over Partner (High Plank)
20 Synchro Alt DB Power Snatch (50/35)
20 Synchro Alt Overhead DB Lunges (50/35)
3 rounds For Time (12min CAP): (MRX)
16 Burpees Over Partner (High Plank)
16 Synchro Alt DB Power Snatch (50/35)
16 Synchro Alt Overhead DB Lunges (50/35)
3 rounds For Time (12min CAP): (SCALED)
20 Burpees Over Partner (Lay On Stomach)
20 Synchro Alt DB Power Snatch (35/20)
20 Synchro Alt DB Front Rack Lunges (35/20)
WOD #3 - TEAR DOWN TO BUILD UP
For Time (14min CAP):
(RX)
4 rounds*: 30 DUs – 20 Deadlifts (135/95)
4 rounds*: 30 DUs – 15 Thrusters (115/75)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (95/65)
(MRX)
4 rounds*: 30 DUs – 20 Deadlifts (115/75)
4 rounds*: 30 DUs – 15 Thrusters (95/65)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (75/55)
(SCALED)
4 rounds*: 60 SUs – 20 Deadlifts (95/65)
4 rounds*: 60 SUs – 15 Thrusters (75/55)
4 rounds*: 60 SUs – 10 Hang Power Snatches (65/45)
(ALL)
THEN 4min for each athlete to build to a max clean and jerk.
*Athletes must complete full rounds and alternate rounds with their partners.
- There are 3 divisions: Rx'd, Rx'd Masters, Scaled (all ages)
- The competition will will consist of 3 workouts.
- Early Registration (by May 12th) for the event will be $120 per pair, and go up to $150 on May 13th. The registration will cover the cost of t-shirts and prizes for the top finishers!
- We are capping the competition at 60 teams
Source: Competition Corner
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Reason A-Force | 390 |
| 2 | The A Team | 380 |
| 3 | Get Sum Fitness Center | 370 |
| 4 | the THICC-ness | 345 |
| # | Athlete | Points |
|---|---|---|
| 1 | Queen B’s | 400 |
| 2 | Advanced Wellness Women’s Team | 375 |
| 3 | WOD now Wine later | 370 |
| # | Athlete | Points |
|---|---|---|
| 1 | Reason to Stay Classy | 390 |
| 1 | CrossFit Reason | 390 |
| 3 | Markiecakesssss | 340 |
| 4 | UnderDawgs | 335 |
| 5 | Reason Liberty | 328 |
| # | Athlete | Points |
|---|---|---|
| 1 | 2 Blessed 2 B Stressed | 400 |
| 2 | NO CHILL | 375 |
| 3 | No Donny These Men are Nihilists | 365 |
| # | Athlete | Points |
|---|---|---|
| 1 | I thought this was a rest day | 390 |
| 2 | Hot Mess EXPRESS!! | 385 |
| 3 | No Prob Llama! | 350 |
| 4 | Zero Fox Given | 345 |
| 5 | Single Under Wonders | 335 |
| # | Athlete | Points |
|---|---|---|
| 1 | Advanced Wellness Men's Team | 390 |
| 2 | The Bananas | 380 |
| 3 | 143 Shaka Pogi Boyz | 370 |
Workouts
WOD 3b - BUILD UP
(ALL)
4min cap for each athlete to build to a max clean and jerk.
WOD #1 - KIP WALK
12min AMRAP: (RX) (280reps/round)
80 Chest To Bar Pull Ups
100 Box Step Overs w/ Med Ball (30/20 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk (1 rep = 5ft || 20 reps total)
12min AMRAP: (MRX) (280reps/round)
80 Chin Over Bar Pull Ups
100 Box Step Overs w/ Med Ball (20/14 – 24”/20”)
80 Toes To Bar
100ft Handstand Walk (1 rep = 5ft || 20 reps total)
12min AMRAP: (SCALED) (280reps/round)
80 Ring Rows
100 Box Step Overs (24”/20”)
80 Hanging Knee Raises
100ft Seal Walk (1 rep = 5ft || 20 reps total)
WOD #3 - TEAR DOWN TO BUILD UP
For Time (14min CAP):
(RX) (540 ttl reps)
4 rounds*: 30 DUs – 20 Deadlifts (135/95) (200 ttl reps)
4 rounds*: 30 DUs – 15 Thrusters (115/75) (180 ttl reps)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (95/65) (160 ttl reps)
(MRX) (540 ttl reps)
4 rounds*: 30 DUs – 20 Deadlifts (115/75) (200 ttl reps)
4 rounds*: 30 DUs – 15 Thrusters (95/65) (180 ttl reps)
4 rounds*: 30 DUs – 10 Hang Squat Snatches (75/55) (160 ttl reps)
(SCALED) (900 ttl reps)
4 rounds*: 60 SUs – 20 Deadlifts (95/65) (320 ttl reps)
4 rounds*: 60 SUs – 15 Thrusters (75/55) (300 ttl reps)
4 rounds*: 60 SUs – 10 Hang Power Snatches (65/45) (280 ttl reps)
(ALL)
THEN 4min for each athlete to build to a max clean and jerk.
*Athletes must complete full rounds and alternate rounds with their partners.
WOD #2 - UNITE
3 rounds For Time (12min CAP): (RX) (180ttl reps)
20 Burpees Over Partner (High Plank)
20 Synchro Alt DB Power Snatch (50/35)
20 Synchro Alt Overhead DB Lunges (50/35)
3 rounds For Time (12min CAP): (MRX) (144ttl reps)
16 Burpees Over Partner (High Plank)
16 Synchro Alt DB Power Snatch (50/35)
16 Synchro Alt Overhead DB Lunges (50/35)
3 rounds For Time (12min CAP): (SCALED) (180ttl reps)
20 Burpees Over Partner (Lay On Stomach)
20 Synchro Alt DB Power Snatch (35/20)
20 Synchro Alt DB Front Rack Lunges (35/20)
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Event Details
Closes: May 25, 2019
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