About This Competition
MARK YOUR CALENDARS!
Gainz Fitness is hosting a 1-day competition on Saturday, May 20th.
Registration opens Monday, March 20th!
Get in on the BEST priced local competition now!
Teams of 2 (Co-Ed) with Rx & Intermediate divisions.
WODs will be announced 2 weeks before the competition day. Movement standards will post by March 15th.
Stay tuned for more!
Source: Conquest Events
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Rebel Scum | 9 |
| 2 | Will WOD for Wine | 10 |
| 2 | One fast one furious | 10 |
| 4 | Rise of the Thrusts | 12 |
| 5 | Couples Therapy | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Carly & Me | 6 |
| 2 | Blood Sweat and Beers | 9 |
| 3 | Watkins | 17 |
| 4 | MacDinger | 23 |
| 5 | Brobi-wan Kenobi | 24 |
Workouts
4 Rounds for Time
20:00 Cap
Rx:
500m run with partner
15 Synchro Over Head Squats (from rack) 135/95
80 Double Unders
Special Instructions:
- TIE BREAK = time after 1st 500m run.
- 1st come 1st serve to spots/lanes on the rig. Determined by the team that enters gym 1st (together) after the 1st 500m run. Partners may run at different speeds, but requirement is to enter bay door at the same time to secure Lane.
- Rep is counted "good" when both athletes reach the top & in full extension (judges will count each good rep out loud)
- Jump rope can be split however needed
Intermediate:
4 Rounds for Time:
500m run with partner
15 Synchro Over Head Squats (from rack) 95/65
120 Single Unders
Special Instructions:
- TIE BREAK = time after 1st 500m run.
- 1st come 1st serve to spots/lanes on the rig. Determined by the team that enters gym 1st (together) after the 1st 500m run. Partners may run at different speeds, but requirement is to enter bay door at the same time to secure Lane.
- Rep is counted "good" when both athletes reach the top & in full extension (judges will count each good rep out loud)
- Jump rope can be split however needed
Rx & Intermediate
5:00 AMRAP
12/9 Cal Echo Bike (men/women)
10 Lateral Burpees Over DB
Special Instructions:
-TIE BREAK: Time once female/male complete 1 round each
- Women will start workout first.
- Burpee will count as a rep when athlete jumps OVER the dumbell. Burpee + jump over DB = 1 rep; Since there are 10 burpees, athlete should start and end on the same side.
- Athlete must clearly jump over the DB, not behind or in front of DB
- Each Athlete completes 1 full round before switching.
5:00 AMRAP
12/9 Cal Echo Bike (men/women)
10 Lateral Burpees Over DB
Special Instructions:
-TIE BREAK: Time once female/male complete 1 round each
- Women will start workout first.
- Burpee will count as a rep when athlete jumps OVER the dumbell. Burpee + jump over DB = 1 rep; Since there are 10 burpees, athlete should start and end on the same side.
- Athlete must clearly jump over the DB, not behind or in front of DB
- Each Athlete completes 1 full round before switching.
8:00 Cap
10 Shuttle Runs
20 Cleans (Rx 135/95)
10 Shuttle Runs
16 Cleans (Rx 165/125)
10 Shuttle Runs
12 Cleans (Rx 195/145)
10 Shuttle Runs
8 Cleans (Rx 225/165)
10 Shuttle Runs
4 Cleans (Rx 255/ 185)
Special Instructions:
TIE BREAK: time after 2nd set of cleans (16 reps)
All weights (separated male/female) will be on the floor; athletes are responsible for their own weight changes each round.
Each Athlete must complete 5 shuttle runs before the next athlete can begin their 5 shuttle run.
Shuttle runs: 25' down & 25' back = 1 Rep; At start feet must clearly be behind the line. Athlete runs to opposite end, crosses line with BOTH feet and ONE HAND must touch clearly behind the line before returning. On the LAST run, athlete does NOT have to touch the ground before partner begins their 5 runs.
Cleans can be power or squat. Taken from the floor each rep - NO hang cleans allowed. Touch and go is permitted. NO bouncing off the floor. Cleans must start from the ground. Bar must hit (NOT SETTLE) the floor before a partner swap can happen.
1 clean must be completed by each athlete per weight. Ex: Male must perform at least 1 clean at 225, then female can complete the remaining reps of that round. Vice versa
8:00 Cap
10 Shuttle Runs
20 Cleans (Intermediate 95/65)
10 Shuttle Runs
16 Cleans (Intermediate 105/75)
10 Shuttle Runs
12 Cleans (Intermediate 115/85)
10 Shuttle Runs
8 Cleans ( Intermediate 125/95)
10 Shuttle Runs
4 Cleans (Intermediate 135/105)
Special Instructions:
TIE BREAK: time after 2nd set of cleans (16 reps)
All weights (separated male/female) will be on the floor; athletes are responsible for their own weight changes each round.
Each Athlete must complete 5 shuttle runs before the next athlete can begin their 5 shuttle run.
Shuttle runs: 25' down & 25' back = 1 Rep; At start feet must clearly be behind the line. Athlete runs to opposite end, crosses line with BOTH feet and ONE HAND must touch clearly behind the line before returning. On the LAST run, athlete does NOT have to touch the ground before partner begins their 5 runs.
Cleans can be power or squat. Taken from the floor each rep - NO hang cleans allowed. Touch and go is permitted. NO bouncing off the floor. Cleans must start from the ground. Bar must hit (NOT SETTLE) the floor before a partner swap can happen.
1 clean must be completed by each athlete per weight. Ex: Male must perform at least 1 clean at 135, then female can complete the remaining reps of that round. Vice versa
For Time:
Intermediate:
10 Modified Wall Walks
20 Pull Ups
30 Single KB Box Step Overs (20" box/ 35/26 KB)
40 Synchro Knee Raises
50 Double KB Thrusters (35/26s)
40 Knee Raises (Not Synchro)
30 Box Step Overs (20")
20 Burpee Pull Ups
10 Modified Wall Walks
Special Instructions:
- TIE BREAK: Time at completing 50 KB Thrusters.
- Work is split however needed unless SPECIFIED
- Modified Wall Walks will be performed EXACTLY how Crossfit.com specifies for the Open. Chest starts on floor with hands above designated line. Athlete pushes off floor; feet head up the wall, then hands can move behind the line. Once both hands are behind the line, athlete returns hands to start, then feet come off wall. Chest hits floor for a good rep. If hands move before both feet are on the wall, it will be a no rep.
- Single KB Step Overs: step overs performed by both athletes on a 20" box. KB can be held in ANY position. KB cannot touch box at any point. 2 feet MUST be on the box at the top.
- 1st 40 Knee Raises are synchro & both athletes knees must be above the hip crease at the SAME TIME
- Box Step Overs: both athletes perform on 20" box. 2 feet on box at top.
- Women must complete 5 Burpee Pull ups before moving on the the Wall Walks
For Time
15:00 Cap
Rx:
10 Wall Walks
20 C2B
30 Single KB Box Step Overs (20" box/ 53/35 KB)
40 Synchro Toes To Bar
50 Double KB Thrusters (53/35)
40 Toes to Bar (Not Synchro)
30 Box Jump Overs
20 Bar Muscle Ups
100' Handstand Walk
Special Instructions:
- TIE BREAK: Time at completing 50 KB Thrusters.
- Work is split however needed unless SPECIFIED
- Wall walks are using Crossfit standards. 10" from wall (tape line) any part of both hands much touch before returning. Chest starts and ends on floor with hands on appropriate tape line. Hands cannot move before feet are clearly on the wall. Reference www.crossfit.com if you have any questions!
- 1st 40 T2B are synchro & both athletes toes must meet the bar AT THE SAME time.
- KB Box Step Overs: Both athletes work on 20" box. KB can be held in ANY position. KB Cannot touch the box at any point. 2 feet must be on the top of box before exiting. NO one foot step overs.
- Women must complete 5 Bar Muscle Ups before moving on the the HSW portion
- HSW: athletes must complete 10' section (5' segments) Athletes can come down at the 5' mark, then complete the remaining 5' if needed; 10' can be completed all in one attempt; Hands and feet must be behind the tape line upon starting HS walks. Hands must both clearly cross the 5' marks before feet can land.
after 10', athletes switch and continue alternating 10' sections until 100' HSW is completed.
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Event Details
Closes: May 11, 2023
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