Individual

For Time: 11:00 Time Cap

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Elite:

2 Rounds:

13 Axle Bar Thrusters

25' Axle Bar Overhead Lunge

13 Chest 2 Bar Pull Ups

25' Axle Bar Overhead Lunge

----- Straight Into -----

2 Rounds:

9 Axle Bar Thrusters

25' Handstand Walk

9 Bar Muscle-Ups

25' Handstand Walk

***135/95#

***Walking Lunges

Rx:

21 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

21 Pull Ups

25' Axle Bar Front Rack Lunge

15 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

15 Chest 2 Bar Pull Ups

25' Axle Bar Front Rack Lunge

9 Axle Bar Thrusters

25' Handstand Walk

9 Bar Muscle-Ups

25' Handstand Walk

***95/65#

***Walking Lunges

Scaled:

21 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

21 Pull Ups

25' Axle Bar Front Rack Lunge

15 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

15 Pull Ups

25' Axle Bar Front Rack Lunge

9 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

9 Pull Ups

25' Axle Bar Front Rack Lunge

***75/55#

***Walking Lunges

Masters 40+:

21 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

21 Pull Ups

25' Axle Bar Front Rack Lunge

15 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

15 Chest 2 Bar Pull Ups

25' Axle Bar Front Rack Lunge

9 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

9 Bar Muscle-Ups

25' Axle Bar Front Rack Lunge

***95/65#

***Walking Lunges

Masters 50+:

21 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

21 Pull Ups

25' Axle Bar Front Rack Lunge

15 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

15 Pull Ups

25' Axle Bar Front Rack Lunge

9 Axle Bar Thrusters

25' Axle Bar Front Rack Lunge

9 Pull Ups

25' Axle Bar Front Rack Lunge

***75/55#

***Walking Lunges

***For the MASTERS DIVISION we will be offering a scaled option on the gymnastics movements only. However, if you choose to scale even a single rep you automatically be scored under someone who did not scale. This decision must be mad prior to the start of the event. You will need to inform the head judge before the event begins, or please email Katie@crossfitnolensville.com

***Scaling Options: We will reduce all current rig movements (Pull Up, C2B Pull Up, Bar Muscle-Up) to a simple jumping pull up at the same rep scheme. The weight on the barbell will not change.

TEAM - RX (WOD DETAILS LISTED BELOW)

*In M/F Pairs. Alternating pairs each round (Relay style)

2 Rounds:

50 Axle Bar Thrusters (115/85#)

30' OH Axle Bar Lunge (Each Athlete)

24 Pull Ups

18 Chest 2 Bar Pull Ups

12 Bar Muscle Ups

30' OH Axle Bar Lunge (Each Athlete)

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2 Rounds:

50 Axle Bar Thrusters (115/85#)

30' Handstand Walk (Shared between the pair)

24 Pull Ups

18 Chest 2 Bar Pull Ups

12 Bar Muscle Ups

30' Handstand Walk (Shared between the pair)

TEAM - SCALED

*In M/F Pairs. Alternating pairs each round (Relay style)

2 Rounds: ***ALL REPS ARE SHARED BETWEEN THE WORKING PAIR

21 Axle Bar Thrusters (85/55#)

21 Pull Ups

15 Axle Bar Thrusters

15 Pull Ups

9 Axle Bar Thrusters

9 Pull Ups

120' Axle Bar Front Rack Lunge

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2 rounds:

9 Axle Bar Thrusters (85/55#)

9 Pull Ups

15 Axle Bar Thrusters

15 Pull Ups

21 Axle Bar Thrusters

21 Pull Ups

120' Axle Bar Front Rack Lunge

For this team workout we are working in opposite sex pairs. For both Rx and Scaled we have broken this workout into two halves. One pair will complete a single round and the other pair will follow. Same goes for the second half of the workout.

Please read below for division specific movement details.

Rx & Scaled Thrusters & all Rig Work: Working with your partner you will share all reps. There is no minimum rep requirement.

Rx Lunge: When the workout displays “30’ OH Lunge” Each athlete is REQUIRED to complete a 30’ lunge. The working athlete must finish their lunge before the next athlete can start.

Scaled Front Rack Lunge: When the workout displays “120’ Front Rack Lunge” that will be one person working at a time but all 120’ shared between the pair. However, if an athlete starts a lunge they must finish all 30’ (lane length) at a minimum. They also may turn right around and complete an additional 30’. There is no minimum or maximum requirement. 

Rx Handstand Walk: You may alternate as needed. The HSW will be scored in 5’ increments. If you choose to alternate within the 30’ walking lane you must start at the last completed 5’ to advance.

615 Complex - Individual

On a 2:00 Interval Clock for 4 Rounds:

3 Deadlift

3 Hang Cleans

3 S2OH

*Score = Top 3 Combined Lifts

*Complex must be completed in an unbroken format.

• Deadlifts: Must be nothing short of "touch and go" reps. Ground to hips/Full extension standard.
• Hang Cleans: The first rep will continue from the last deadlift. The hang clean start position will be anywhere between the hip crease and top of the knees. Either a hang squat clean or a hang power clean are allowed.
• S2OH: We will be accepting any movement from the Shoulders to the overhead position, which includes shoulder press, push press, push jerk or split jerk. The barbell must go from the FRONT RACK POSITION.

if at any time an athlete has to drop the barbell and would like to reattempt the complex they must start over.

*Athletes will be scored on their 3 best lifts giving them a combined total weight for the event.

*To clarify, the score is for weight so only a single score per 2:00 window. The weight cannot be adjusted, only to prepare for the next interval, within the 2:00 window.

*An athlete may attempt as many times in the 2:00 window to complete the complex, however, if there is not a successful lift within the cap the athlete will receive a 0# for that round. You will then be allowed to adjust or not adjust the weight for the next 2:00 window.

615 COMPLEX - Team

On a 3:00 Interval Clock for 8 Rounds:

3 Deadlift

3 Hang Cleans

3 S2OH

*Score = Top 3 Lifts from each Athlete Combined

*Athletes to work in groups of 2 (Same sex pairs) MM & FF working one athlete at a time. You can go in any order you would like.

-Group #1 will work Rounds 1-4 and Group #2 will work rounds 5-8, with no transition time between rounds 4 & 5.

*The same sex athletes do NOT have to attempt the same weight as their partner, but like individual athletes, you must attempt to complete the same weight you started the 3:00 window with. (Example: Athlete 1 completes/fails weight at 185#, athlete 2 is allowed to adjust the weight for him or her to attempt. If either athlete fails to complete their selected weight within the 3:00 window, they must wait for the new interval to attempt a new weight.)

*Complex must be completed in an unbroken format.

• Deadlifts: Must be nothing short of "touch and go" reps. Ground to hips/Full extension standard.
• Hang Cleans: The first rep will continue from the last deadlift. The hang clean start position will be anywhere between the hip crease and top of the knees. Either a hang squat clean or a hang power clean are allowed.
• S2OH: We will be accepting any movement from the Shoulders to the overhead position, which includes shoulder press, push press, push jerk or split jerk. The barbell must go from the FRONT RACK POSITION.

IF AT ANY TIME AN ATHLETE HAS TO DROP THE BARBELL AND WOULD LIKE TO REATTEMPT THE COMPLEX THEY MUST START OVER.

*To clarify, the score is for weight so only a single score per 3:00 window. The weight cannot be adjusted, only to prepare for the next interval, within the 3:00 window.

*An athlete may attempt as many times in the 3:00 window to complete the complex, however, if there is not a successful lift within the cap the athlete will receive a 0# for that round. You will then be allowed to adjust or not adjust the weight for the next 3:00 window.

INDIVIDUAL

For Time: 13:00 Time Cap

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ELITE:

5 Rounds:

300/250m Row

20 Wall Balls 30/20# 10/9'

12 Toes 2 Bar

RX:

5 Rounds:

250/200m Row

20 Wall Balls 20/14# 10/9'

12 Toes 2 Bar

SCALED:

5 Rounds:

250/200m Row

15 Wall Balls 20/14# 9/9'

15 Knees 2 Chest

***For the scaled division we are going to require a 9' target for both male and female. For the men there will be an orange line on the target that the ball is required to pass for a good rep. For the women, we are just requiring contact with the target (Below the line is acceptable).

MASTERS 40+:

5 Rounds:

250/200m Row

20 Wall Balls 20/14# 10/9'

12 Toes 2 Bar

MASTERS 50+:

5 Rounds:

250/200m Row

15/15 Wall Balls 20/14# 9/9'

12 Toes 2 Bar

***For the Masters 50+ division we are going to require a 9' target for both male and female. For the men there will be an orange line on the target that the ball is required to pass for a good rep. For the women, we are just requiring contact with the target (Below the line is acceptable).

***For BOTH MASTERS DIVISION we will be offering a scaled option on the gymnastics movements only. However, if you choose to scale even a single rep you automatically be scored under someone who did not scale. This decision must be mad prior to the start of the event. You will need to inform the head judge before the event begins, or please email Katie@crossfitnolensville.com

Scaling Options: We will reduce Toes 2 Bar to a simple Knees 2 Chest at the same rep scheme. The weight on the medicine ball will not change.

TEAM - RX (WOD DETAILS LISTED BELOW)

For Time: 24:00 Time Cap

4000m Row

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4 Rounds:

50 Wall Balls

25 Toes 2 Bar

Redline will be performed in a waterfall format.

Each athlete will complete their desired distance on the row before moving on to their single round of 50 wall balls & 30 toes 2 bar. Each athlete is only allowed to row ONCE. Once the athlete who is rowing moves on to the couplet, the next athlete in line will start their row. The athlete rowing cannot start their couplet until the athlete in front of them finishes all reps of the couplet. In order for the workout to be completed the 4th athlete in line must complete the remaining meters of the original 4000m and complete their couplet.

Reminders:

*Each athlete is only allowed to row once - will require strategy.

*The first athlete does not have to row, however once they choose to skip the row and they start their couplet they automatically forfeit their chance to row.

*If an athlete finishes their row while the athlete ahead of them is working on their couplet the next person in line is allowed to row and chip away at the 4000m. But again, once you get off the rower you are done contributing to the meters.

*The clock will stop once the entire 4000m is completed and all athletes have completed a round (Each) of 50 wall balls and 30 toes 2 bar.

TEAM - SCALED

For Time: 24:00 Time Cap

3500m Row

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4 Rounds:

50 Wall Balls 20/14

25 Knees 2 Chest

Redline will be performed in a waterfall format.

Each athlete will complete their desired distance on the row before moving on to their single round of 50 wall balls & 25 Knees 2 Chest. Each athlete is only allowed to row ONCE. Once the athlete who is rowing moves on to the couplet, the next athlete in line will start their row. The athlete rowing cannot start their couplet until the athlete in front of them finishes all reps of the couplet. In order for the workout to be completed the 4th athlete in line must complete the remaining meters of the original 3500m and complete their couplet.

Reminders:

*Each athlete is only allowed to row once - will require strategy.

*The first athlete does not have to row, however once they choose to skip the row and they start their couplet they automatically forfeit their chance to row.

*If an athlete finishes their row while the athlete ahead of them is working on their couplet the next person in line is allowed to row and chip away at the 3500m. But again, once you get off the rower you are done contributing to the meters.

*The clock will stop once the entire 3500m is completed and all athletes have completed a round (Each) of 50 Wall Balls and 25 Knees 2 Chest.

Individual - Elite, Rx, Scaled, Masters

For Time: 8:00 Time Cap

30/24 Echo Bike Calories

20 Sandbag Cleans (Over Shoulder)

10 Burpee Over Box

15/12 Echo Bike Calories

10 Sandbag Cleans (Over Shoulder)

5 Burpee Over Box

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Elite: Sandbag = 185/125# Box = 30/24"

Rx: Sandbag = 150/100# Box = 24/20"

Scaled: Sandbag = 100/75# Box = 24/20" (Step ups allowed)

Masters 40+ & 50+ = 100/75# Box = 20/20" (Step ups allowed)

***Sandbag Clean = Over Shoulder

TEAM - RX & SCALED

For Time: 22:00 Time Cap

4 Rounds: Alternating Rounds in same sex pairs

50/40 Echo Bike Calories (Scaled = -10 Calories)

30 Sandbag Cleans

20 Burpee Box Overs

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Rx: Sandbag = 150/100# Box = 24/20"

Scaled: Sandbag = 100/75# Box = 24/20" (Step ups allowed)

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You will be working as same sex pairs. Each pair of athletes will complete two rounds. You will switch with the other pair at the completion of each round (Relay style). Reps are shared as need for each pair of athletes. There is no minimum work requirement.

Sandbag Clean = Over Shoulder