Strong Island's Nightmare on Benson Lane
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Peak180 Athletics | 11 |
| 2 | Fire Ants | 23 |
| 3 | Pam’s Favorite Boobs | 31 |
| 4 | teeniNATEr | 33 |
| 5 | Sweat-uation Ships | 38 |
| # | Athlete | Points |
|---|---|---|
| 1 | Ghosts of WOD Past | 14 |
| 2 | Two Tall Chopsticks | 20 |
| 3 | Dispirito’s to bar | 25 |
| 4 | This is fine | 27 |
| 5 | Paranormal Inactivity | 33 |
Workouts
9 Minute Clock
Both partners will build to a heavy complex of:
3 Cleans (Power or Squat), 2 Front Squats, 1 Shoulder to Overhead
Complex
Teams provided a 45 & 35lb bar
1 bar loaded at a time
Partner can help load the bar
Score: Total combined weight for complex
Workout Sponsored by:
Geller & Associates
SCORING: There will be 2 scores for this event; total combined weight for the team, and total wall balls
performed by the team.
Workout Flow: The team will start behind the barbells, and upon 3,2,1, GO, the team can begin to load
1 bar while having a total of 9 minutes to build to a heavy complex of 3 cleans (Power or Squat), 2
Front Squats, 1 Shoulder to Overhead. Each team will be provided both a 45lb and 35lb bar, where
only 1 Barbell can be loaded at a time. Both bars must be empty at the start of your heat. Partners can
utilize each other’s bar, but male athletes must use the 45lb bar, and female athletes must use the
35lb bar for their “Scored Complex.” At the conclusion of 9 minutes, the team will rest for 1 Minute
and at Minute 10, they will begin performing max wall balls for 3 minutes (Minute 10-13). RX Division
teams will be utilizing 20/14lb wall balls, while SCALED Division teams will be utilizing 14/10lb wall
balls. Male athletes will be utilizing a 10ft target and female athletes will be utilizing a 9ft target. Both
partners will be utilizing the same vertical which will contain a 10ft and 9ft Target. Partners must
utilize their assigned weighted wall ball for the rep to count.
Movement Standards:
Complex:
• Athletes must complete the entire complex unbroken.
• Prior to each lift attempt, the athlete will declare the weight on the bar to the judge.
• Multiple attempts at the same and/or different weights are allowed during 9 minutes.
• If at any point during the complex the athlete does not meet a movement standard and a no
rep is called (specifically the Front Squat- Depth), they may attempt to repeat that portion of
the complex without restarting, as long as their hands remain in contact with the bar.
• Athletes may not rest the bar in the hip crease and attempt to regrip the bar.
• The bar may not pause on the ground in between the 3 cleans. Must be “Touch-N-Go” Style.
• If a squat clean is performed as the 3rd “Clean” rep, it does not count as their first Front Squat
Rep.
• The entire complex must be completed by each athlete PRIOR to the end of the 9 Minute
Clock. If the complex is not completed prior to this time, the rep will not count.
• Athletes may have assistance from their partner when changing the weights.
• Clips must be on both sides of the bar in order for the rep to count.
• There may be no loading of bars, practice lifts, or warmups, prior to the heat beginning.
• No grips or straps may be used on the barbell at any time.
Clean (Power or Squat)
• The barbell must start from the floor.
• Reps can be received in the power position (above parallel) or in the squat position (below
parallel).
• Since reps can be performed either power or squat, the athlete is not required to descend
below parallel. **Must in Front Squat Portion of Complex**
• The rep is counted when the athlete's knees and hips are at full extension and the elbows are
clearly in front of the bar.
• Be careful when cycling the clean to make sure to reach full extension before lowering the bar
in order for the rep to count.
Front Squat
• The barbell must remain in the front rack position for the entire rep.
• At the bottom of the movement, the crease of the hip must pass below the knee.
• At the top, the knees and hips must be at full extension with the barbell in control for the rep
to count.
Shoulder to Overhead
• Each Rep begins with the barbell in the front rack position and with the bar in contact with the
shoulders.
• The rep is credited when the barbell is fully locked out overhead with the athletes’ arms, hips
and legs extended.
• The feet must be in line under the body, and the bar must be over the center of the athlete’s
body.
• A press, push press, push jerk, or split jerk are all permitted as long as the required finish
position is achieved. (If performing a split jerk, both feet must return in line with the body in
order for the rep to be credited.)
Wall Balls
• At the start of each rep, the ball must be in the support position in front of the athlete’s body.
• The athlete will perform a squat until the hip crease is below the knees.
• A squat clean to start the set is allowed but not required as long as the ball starts on the
ground.
• The rep is credited when the center of the ball hits the target or above the specified height.
• If the ball hits below on the way up, the rep will not count
At the 9-minute mark, teams will Rest for 1 minute then perform:
Max Wall Balls for 3 minutes
Wall Ball Weights
RX: 20/14lbs
Scaled: 14/10lbs
Score: Total Wall Balls
4 Rounds for Time
30, 15, 10, 5 Thrusters
20 Cal Assault Bike
30 Double Unders
(Scaled- 100 Single Unders)
CAP: 12 Minutes
RX: 95/ 65lbs
Scaled: 65/ 45lbs
** No Minimum Work Requirement **
RX
21, 18, 15, 12
Ski Cals
Synchro DB Snatches (50/35lb)
Chest-to-bar Pull Ups
SCALED
18, 15, 12, 9
Ski Cals
Synchro DB Snatches (35/20lb)
Chin-over-bar Pull Ups
CAP: 13 Minutes
Workout Sponsored by:
Orlin & Cohen
SCORING: The score for this workout will be the overall time it takes to complete all movements with a
13 Minute Cap.
Workout Flow: The team will start behind the rig and upon 3,2,1, GO, the team will advance to the Ski
Erg and begin to complete their associated calories (RX: 21 Cals, SCALED: 18 Cals). Upon completion of
the Ski Erg, the team will move on to the synchro dumbbell snatches (Synchronization occurs at the
top of the snatch) and complete their associated reps. Note that athletes cannot begin to move their
dumbbells until their calories on the Ski ERG have been completed. After completing their dumbbell
snatches the team will proceed to the rig and complete their associated reps of Chest-to-bar Pull Ups
(RX) and Chin-over-bar Pull Ups (SCALED). Upon completing their associated rep scheme, the team will
return to the Ski ERG and complete this cycle 3 more times while performing their associated rep
schemes. RX will then complete 18,15,12, while SCALED will complete 15,12,9 of the SKI ERG, Synchro
DB Snatches, and their associated pull ups (RX: Chest-to-bar, SCALED: Chin-over-bar). There is no
minimum work requirement for the Ski Erg or the pull-ups. The teams score will be the time reflected
upon completing their final rep and do not need to “run” to a finish line.
Movement Standards:
SKI ERG
• Athletes are allowed to adjust the damper on the machine before or during the workout.
• Athletes may not adjust the settings on the monitor.
• Athletes will be responsible for either turning on or resetting their monitors by starting to ski
or hitting the menu button.
• Any calories rowed prior to resetting the monitor to zero will not be counted.
• The final athlete who completes their associated calories cannot exit from the Ski Erg platform
until all calories have been completed.
• If the judge determines early departure, the athlete will be assigned a new finish calories, to
be determined at the discretion of the judge.
Synchro Alternating DB Snatches
• The athletes must complete the synchro alternating DB snatch by both being in the finish
position with the DB locked overhead before proceeding to the next rep.
• Athletes do not need to get to the finish position at the same time, but both must be there
before proceeding.
• The movement must be completed with the athletes facing their partner.
• The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell
directly overhead.
• At the bottom of the movement, one OR both heads of the dumbbell must touch the ground.
• The dumbbell must be lifted overhead in one motion.
• The movement ends with the dumbbell overhead with the working arm, hips and legs fully
locked out.
• Athletes must alternate arms after each repetition.
• The athlete can switch hands at any point after the rep is complete.
• The non-lifting hand and arm may not be in contact with the body or DB during the repetition.
• At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over
the body.
• The athletes cannot drop the weights from any point.
• Dropping the weights will be considered a no rep
• If a no rep occurs, athletes DO NOT need to repeat the rep on the same arm in which the no
rep was called.
Chest-To-Bar Pull Ups (RX Only)
• Movement must be completed on the designated pull up bars
• Boxes will be available for each lane to be used as needed.
• Strict, kipping, or butterfly will be acceptable.
• At the bottom of the rep, the athletes must show full extension of the arms with the feet off
the floor before starting the next rep.
• At the top, the chest (below the collarbone) must clearly come in contact with the bar.
• Any grip is allowed.
• Jumping chest to bar are not permitted.
• Nothing may be put onto the pullup bar except for chalk or the team will receive a penalty for
the workout. (ie. tape, wax, etc.)
Chin-Over-Bar Pull Ups (SCALED Only)
• Movement must be completed on the designated pull up bars.
• Boxes will be available for each lane to be used as needed.
• Strict, kipping, or butterfly will be acceptable.
• At the bottom of the rep, the athletes must show full extension of the arms with the feet off
the floor before starting the next rep.
• At the top, the chin must clearly come over the bar.
• Any grip is allowed.
• Jumping pull ups are not permitted.
• Nothing may be put onto the pullup bar or the team will receive a penalty for the workout. (ie.
tape, wax, etc.)
AMRAP 5 Minutes
Workout Sponsored By: Bellmore Merrick Braves
SCORING: There will be 2 scores for this event; total meters completed on the air runner, and the total
number of deadlifts performed by the team.
Workout Flow: Partner A will start behind the barbell while Partner B starts behind the Assault
Runner. The barbells will already be loaded with the male and females assigned weight according to
their division standards. Upon 3,2,1, GO, Partner A will begin to accumulate max meters on the Assault
Runner while Partner B begins to perform max deadlifts. Partners may switch as they desire and will
continue to accumulate max meters and max deadlifts for 5 minutes. At the conclusion of 5 minutes,
the Partner who is on the Assault Runner must stop running and exit from the machine. Roll over
meters WILL count towards the team’s total meters.
Movement Standards:
Assault Runner
• Athletes may not adjust the settings on the monitor.
• Athletes may utilize the handles to enter and exit from the machine.
• Athletes may not utilize the handles for assistance while running.
Deadlift
• Athletes must start every rep with the barbell on the ground.
• Hands must be outside the knees.
• Sumo deadlifts are not allowed.
• Arms must be straight throughout.
• Bouncing of the barbell will not be accepted.
• The rep is credited when the hips and knees reach full extension and the head and shoulders
are behind the bar.
• No grips or lifting straps are allowed to be used on the barbell at any time.
AMRAP 5 Minutes
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Event Details
Closes: Oct 13, 2024
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