WhamBammapalooza
About This Competition
This is something you donut want to miss!!!!
ABOUT:
- 2 days (Saturday 23rd & Sunday 24th November 2019).
- M/F Mixed pairs.
- Beginner, Open & Masters divisions (scaling available).
- Variety of CrossFit based WOD's over 2 days to test all aspects of your fitness.
Register for stacks of fun with like minded individuals, epic t-shirt & donuts! How could you say no?
$220 per team (includes epic event tee's)
To register go to:
Registrations close Wednesday 13th November
*Team transfers accepted. Team cancellations and refunds not available.
*Spectators welcome!
*Register before 1st October to have your name/nick name on the back of your tee!!!!
*Parking available
Below standards are a guide for athletes to be able to complete at least 1 rep of the weight/movement below. Scaling available.
Beginners division standards(M/F):
- Jumping Pull Ups
- Knee Raises
- Single Unders
- Kettlebell Swings = 16/12kg
- Deadlift = 70/50kg
- Clean and Jerk = 40/30kg
- Snatch =30/20kg
- At least 1 partner to be able to swim a minimum of 50m in a pool with the assistance of lane rope.
OPEN division standards(M/F):
- Pull Ups
- Toes to Bar
- Double Unders
- Rope Climbs
- Kettlebell Swings = 24/16kg
- Deadlift = 100/70kg
- Clean and Jerk = 70/50kg
- Snatch = 50/35kg
- At least 1 partner to be able to swim a minimum of 50m in a pool without the assistance of lane rope.
- At least 1 partner able to perform handstand walking but not a strict requirement.
Masters 40+ division standards(M/F):
- Pull Ups
- Toes to Bar
- Double Unders
- Kettlebell Swings = 16/12kg
- Deadlift = 70/50kg
- Clean and Jerk = 40/30kg
- Snatch = 30/20kg
- At least 1 partner to be able to swim a minimum of 50m in a pool with the assistance of lane rope.
For further info or questions not answered above please contact Abby on 0438 572 541 or whambamfitness@gmail.com
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | To DO or to DONUT | 1010 |
| 2 | Blind Date | 1000 |
| 3 | Will WOD for Donuts | 970 |
| 4 | WOD do you mean | 945 |
| 5 | Fast and Furious | 945 |
| # | Athlete | Points |
|---|---|---|
| 1 | Mediocre Lifters, Excellent Dancers | 1060 |
| 2 | Westbourne’s best | 998 |
| 3 | Westbourne | 968 |
| 4 | Aggressively Average | 919 |
| 5 | We're here for the free shirt | 898 |
Workouts
500m Ski Erg
500m Row
1000m Bike Erg
Completed individually (at the same time)
JUDGE INFO (1 X score sheet per athlete, 2 x score sheets per team):
| 500m SKI ERG | |
| 500M ROW | |
| 1000M BIKE ERG |
TIME: ........:..........
2min
Max Partner Worm Thrusters
INTO
1min Max GHD Sit Ups
Total time = 3min
Scale = Ab Mat Sit Ups 2:1
JUDGE INFO:
TOTAL WORM THRUSTERS: ..........
| GHD SIT UPS/AB MAT SIT UPS | |
| MALE | |
| FEMALE |
TOTAL SIT UPS: ................
TOTAL REPS: ..................
25-20-15-10-5-10-15-20-25
Assault Bike Cals
I go you go format
...............................................................
JUDGE INFO:
(Tick box once reps completed or note unfinished reps)
| 25 | |
| 20 | |
| 15 | |
| 10 | |
| 5 | |
| 10 | |
| 15 | |
| 20 | |
| 25 |
TIME FINISHED: ...... : ......
TOTAL REPS:
(completed rep count = 145)
Round 1:
BEGINNERS: 35/20, 40/25, 45/30, 50/35, 55/37.5
JUDGE INFO:
| WEIGHT | Attepmt 1 | Attempt 2 | Attempt 3 |
| 35/20 | |||
| 40/25 | |||
| 45/30 | |||
| 50/35 | |||
| 55/37.5 |
TIME COMPLETED:
(Note time is once both feet are over finish line)
OPEN: 60/40, 65/45, 70/50, 75/55, 80/60
JUDGE INFO:
| WEIGHT | Attempt 1 | Attempt 2 | Attempt 3 |
| 60/40 | |||
| 65/45 | |||
| 70/50 | |||
| 75/55 | |||
| 80/60 |
TIME COMPLETED:
(Note time is once both feet are over finish line)
Round 2:
BEGINNERS: 40/25, 45/30, 50/35, 55/37.5, 60/40
JUDGE INFO:
| WEIGHT | Attepmt 1 | Attempt 2 | Attempt 3 |
| 40/25 | |||
| 45/30 | |||
| 50/35 | |||
| 55/37.5 | |||
| 60/40 |
TIME COMPLETED:
(Note time is once both feet are over finish line)
OPEN: 70/45, 75/50, 80/55, 85/60, 90/65
JUDGE INFO:
| WEIGHT | Attempt 1 | Attempt 2 | Attempt 3 |
| 70/45 | |||
| 75/50 | |||
| 80/55 | |||
| 85/60 | |||
| 90/65 |
TIME COMPLETED:
(Note time is once both feet are over finish line)
Round 3:
BEGINNERS: 50/30, 55/35, 60/40, 65/45, 70/50
JUDGE INFO:
| WEIGHT | Attempt 1 | Attempt 2 | Attempt 3 |
| 50/30 | |||
| 55/35 | |||
| 60/40 | |||
| 65/45 | |||
| 70/50 |
TIME COMPLETED:
(Note time is once both feet are over finish line)
OPEN: 80/50, 85/55, 90/60, 95/65, 100/70
JUDGE INFO:
| WEIGHT | Attempt 1 | Attempt 2 | Attempt 3 |
| 80/50 | |||
| 85/55 | |||
| 90/60 | |||
| 95/65 | |||
| 100/70 |
TIME COMPLETED:
(Note time is once both feet are over finish line)
21-15-9
Power Snatch 50/40, 30/20
Box Jumps
Pull Ups
JUDGE INFO:
| 21 POWER SNATCH | |
| 21 BOX JUMPS | |
| 21 PULL UPS | |
| 15 POWER SNATCH | |
| 15 BOX JUMPS | |
| 15 PULL UPS | |
| 9 POWER SNATCH | |
| 9 BOX JUMPS | |
| 9 PULL UPS |
TIME COMPLETED: .....:.....
* Shared load. 1 person working at a time. 1 rep minimum work requirement per person per movement per round.
**Beginners standard = Steps ups & Jumping pull ups.
60 SYNC Med Ball Cleans - 9/6
INTO
Max meters swim
JUDGE INFO:
| MED BALL CLEANS | 10 | 20 | 30 | 40 | 50 | 60 |
SWIM
| 12.5m | 25m | 37.5m | 50m |
| 62.5m | 75m | 87.5m | 100m |
| 112.5m | 125m | 137.5m | 150m |
| 162.5m | 175m | 187.5m | 200m |
| 212.5m | 225m | 237.5m | 250m |
| 262.5m | 275m | 287.5m | 300m |
| 312.5m | 325m | 337.5m | 350m |
| 362.5m | 375m | 387.5m | 400m |
| 412.5m | 425m | 437.5m | 450m |
| 462.5m | 475m | 487.5 | 500m |
JUDGE INFO:
| 10 SYNC BURPEES | |
| 50M SWIM | |
| 10 SYNC WP G2OH | |
| 50M SWIM | |
| 10 SYNC BURPEES | |
| 50M SWIM | |
| 10 SYNC WP G20H | |
| 50M SWIM | |
| 10 SYNC BURPEES | |
| 50M SWIM | |
| 10 SYNC WP G20H | |
| 50M SWIM | |
| 10 SYNC BURPEES | |
| 50M SWIM | |
| 10 SYNC WP G20H | |
| 50M SWIM |
TIME COMPLETED: .....:.....
BUY IN: 1km run (each)
INTO
Max Tyre Flips
CAP: 10min
JUDGE INFO:
| 1km run athlete 2 time | : |
| total tyre flips |
WEIGHTS: 70/45, 40/30 12min CAP JUDGE INFO:
| 12 deadlifts | |
| 9 hang power cleans | |
| 6 push jerks | |
| 12 deadlifts | |
| 9 hang power cleans | |
| 6 push jerks | |
| 12 deadlifts | |
| 9 hang power cleans | |
| 6 push jerks | |
| 12 deadlifts | |
| 9 hang power cleans | |
| 6 push jerks | |
| 12 deadlifts | |
| 9 hang power cleans | |
| 6 push jerks |
FINISH TIME: .......:.......
JUDGE INFO BEGINNERS:
150 Single Unders
15m Weight Plate Overhead Walking Lunge (while partner holds WP over head, male 15kg, female 10kg)
25 Sync Knee Raises
15m Weight Plate Overhead Walking Lunge (while partner holds WP over head)
| 150 singles | |
| 15m lunge | |
| 25 sync knee raises | |
| 15m lunge | |
| TIME |
AMRAP (OPEN 20MIN/BEGINNER 15MIN)
50 - Wall Balls - 9/6
40 - Sync Dumbbell Snatches - 22.5/15, 17.5/12.5
30 - Goblet Squats - 16/24, 16/12
20 - Sync Kettlebell Swings - 16/24, 16/12
10 - Rope Climbs
*Beginner = 20 Rope Pulls. NO ROPE CLIMBS PERMITTED IN BEGINNER DIVISION.
JUDGE INFO:
| 50 WALL BALLS | ROUND 1 | ROUND2 | ROUND 3 |
| 40 SYNC DB SNATCH | |||
| 30 GOBLET SQUAT | |||
| 20 SYNC KBS | |||
|
10 ROPE CLIMB (Beginner = 20 rope pulls) |
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Event Details
Closes: Nov 22, 2019
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