Nepean CrossFit - Ninja Wars 2023
About This Competition
REGISTATRIONS AFTER 21st MAY WILL NOT BE GUARANTEED A TANK TOP.
Nepean CrossFits 10th year of hosting our annual competition.
Ninja Wars 2023
Registration will open at 9am Tuesdat 14/02 and close 8pm Thursday 18/05 or when sold out
WHO
All CrossFitter’s and non-CrossFitters are welcome to attend.
Provided you are able to complete the movements in the workouts in a safe manner.
Not competing? there is plenty of room to come along and support.
Sponsors and Vendors welcome to enquire, spots available.
WHAT
Nepean CrosFit Ninja Wars is our annual competition day, now in its 10th year.
2023 will see Mixed teams of 4 - FFMM
-RX
- INTERMEDIATE
- BEGINNER
Movements standards will be as per those found in the CrossFit open.
WHERE
Nepean CrossFit
Units 13 & 14
61 Regentville Rd, Jamisontown
WHEN
Sunday June 11th & Monday June 12th, 2023. (its the long weekend)
COST
$460 + fee.
Each person will receive a games day Top as part of their registration.
(No refund will be issued unless the event is cancelled due to COVID restrictions preventing the event going ahead)
WORKOUTS
Workouts will be released in the week leading up to the event with some being left until the weekend of the event.
Movements will be in line with those seen in the CrossFit Open.
If you were able to complete all movements RX'd in the Open then the RX'd category is for you. If you can complete some, but not all then INtermediate mght be for you. If all of your workouts are typically scaled and/or you're just starting out then Beginner it is.
(scaling the BEGINNER or INTERMEDIATE is allowed, this will however net you a lower score in that workout then everyone that complete the workout RXd)
Movements MAY include the following:
BEGINNER
- Snatch - 45/35#
- Clean + Jerk - 95/65#
- Deadlift – 155/105#
- Single DB Clean/FS/Snatch etc - 10/7kg
- Wall Balls - 14/10#
- HR Push Up (knees ok)
- Ring Rows
- knee raises
- Row/Ski/Bike
- Single Unders (no double unders)
- Bear Crawl
- Wall walk (partial)
- Running
INTERMEDIATE
- Snatch - 95/65#
- Clean + Jerk - 155/105#
- Deadlift – 225/155#
- Single DB Clean/FS/Snatch etc - 15/10kg
- Wall Balls - 20/14#
- Burpees
- Handstand Push up (1 Abmat allowed)
- Pull Ups (band assisted allowed but scaled)
- Toes to Bar (min. 1M + 1F)
- Row/Ski/Bike
- Single Unders (double unders ok)
- Bear Crawl
- Wall Walk
- Running
RX'd
- Snatch - 155/105#
- Clean + Jerk - 205/145#
- Deadlift – 315/205#
- Single DB Clean/FS/Snatch etc - 22.5/15kg
- Wall Balls - 30/20#
- Burpees
- Handstand Push up (Strict - min. 1M + 1F)
- Bar Muscle Ups (min. 1M + 1F)
- Ring Muscle Ups (min. 1M + 1F)
- Strict Ring Muscle Ups (min. 1 person)
- Toes to Bar
- Row/Ski/Bike
- Double Unders
- Handstand Walk (5ft min)
- Wall walk
- Running
SPONSORS AND PRIZES
tba
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Flex Appeal | 18 |
| 2 | The Sesh Gremlins | 30 |
| 3 | Hoes 2.0 | 30 |
| 4 | Nepean T.R.A.K | 38 |
| 5 | Brazilian Storm | 38 |
| # | Athlete | Points |
|---|---|---|
| 1 | Elizabeth Desira | 2 |
| # | Athlete | Points |
|---|---|---|
| 1 | Matt FLETCHER | 3 |
| 2 | Isla Wilson | 4 |
| 3 | Saranne Harris | 5 |
| 4 | Daphne Olford | 9 |
| 4 | Paige Clewett | 9 |
| # | Athlete | Points |
|---|---|---|
| 1 | Capri Rogers | 3 |
| 2 | Alyssa Kuhner | 5 |
| 3 | Jaxson Young-Mazzer | 5 |
| 4 | Makoa Burnett | 8 |
| 5 | Frankie Hyman | 10 |
| # | Athlete | Points |
|---|---|---|
| 1 | Trinity Young-Mazzer | 2 |
| 2 | Bailey Jeffreys | 5 |
| 3 | Ginger Thompson | 7 |
| 4 | Tilda Chalk | 11 |
| 5 | Luke Kuhner | 12 |
| # | Athlete | Points |
|---|---|---|
| 1 | A pro, teen, mum & master | 13 |
| 2 | Will lift for snacks | 16 |
| 3 | CFLM Black | 25 |
Workouts
-RX-
3 x 7min intervals
MM & FF pairs
Buy in
2 rounds, split anyhow
3/6 Strict Handstand Push ups
9 Toes to Bar
12 Wall Balls, 20/30lbs, 9/10ft
in remaining time:
interval 1 - 1rm Overhead Squat
interval 2 - 2rm Front Squat
interval 3 - 3rm Back Squat
-INTERMEDIATE-
3 x 7min intervals
MM & FF pairs
Buy in
2 rounds, split anyhow
3/6 Handstand Push ups (1 ab-mat allowed)
9 Toes to Bar
12 Wall Balls, 14/20lbs, 9/10ft
in remaining time:
interval 1 - 1rm Overhead Squat
interval 2 - 2rm Front Squat
interval 3 - 3rm Back Squat
-BEGINNER-
3 x 7min intervals
MM & FF pairs
Buy in
2 rounds, split anyhow
6 Double DB strict press - 10/15kg
9 Knee raises
12 Wall Balls, 10/14lbs, 9/10ft
in remaining time:
interval 1 - 1rm Front Squat
interval 2 - 2rm Front Squat
interval 3 - 3rm Back Squat
-RX-
10min CAP.
F1M1:
50 DUs each, same time
20ft single DB OH lunges @15/22.5kg
10 Wall walks (share anyhow)
20 synchro C2B
20 synchro single DB devil’s press
then
F2M2:
50 DUs each, same time
20ft handstand walk
20 synchro C2B
20 synchro single DB devil’s press
20ft single DB OH lunges
-INTERMEDIATE-
10min CAP.
F1M1:
50 DUs each, same time (single unders ok)
20ft single DB overhead lunges @10/15kg
20ft Bear crawl each down and back, 1 at a time
20 Pull ups, share anyhow (one 28mm band allowed)
20 synchro single DB devil’s press
then
F2M2:
50 DUs each, same time (single unders ok)
10 Wall walks, share anyhow
20 Pull ups, share anyhow (one 28mm band allowed)
20 synchro single DB devil’s press
20ft single DB overhead lunges @10/15kg
-BEGINNER-
F1M1:
50 single skips each, same time
20ft single DB lunges @7/10kg
20ft bear Crawl each down and back, 1 at a time
20 ring rows, share anyhow
20 synchro single DB devil’s press
then
F2M2:
50 single skips each, same time
20ft bear Crawl each down and back, 1 at a time
20 ring rows, share any how
20 synchro single DB devil’s press
20ft single DB lunges
-RX-
5 x 2min intervals with 1min rest
Buy in every 2min
F1/F2 & M1/M2 - 8 x 25' shuttle runs alternating
Pairs work in relay ie F1 and F2 relay, M1 & M2 relay.
then
50 Synchro sand bag cleans - 45/70kg*
*Once teams reach 50 SB cleans, their workout is over. Score will be the total time to complete all 50 SB cleans (incliding buy ins) If teams fail to complete 50 SB cleans across the 5 intervals, their score will be completed SB clean reps.
-Intermediate-
5 x 2min intervals with 1min rest
Buy in every 2min
F1/F2 & M1/M2 - 8 x 25' shuttle runs
Pairs work in relay ie F1 and F2 relay, M1 & M2 relay.
then
50 Synchro sand bag cleans - 30/45kg
-Beginner-
5 x 2min intervals with 1min rest
Buy in every 2min
F1/F2 & M1/M2 - 8 x 25' shuttle runs
Pairs work in relay ie F1 and F2 relay, M1 & M2 relay.
then
50 Synchro sand bag cleans - 30/45kg
-RX-
AMRAP 3 minutes
F1M1 synchro BFB while
F2M2 Bar muscle-ups (only one person working at a time on the rig).
F1 and F2 can swap whenever they want, so too M1 and M2. But there must always be FM on the BFB and FM on the BMU.
Score is total reps across both stations.
-Intermediate-
AMRAP 3 minutes
F1M1 synchro BFB while
F2M2 Hang Kettlebell clean and jerk (only one person working at a time).
F1 and F2 can swap whenever they want, so too M1 and M2. But there must always be FM on the BFB and FM on the HKCJ.
Score is total reps across both stations.
KB - 16/24 kg
-Beginner-
AMRAP 3 minutes
F1M1 synchro BFB while
F2M2 Hang Kettlebell clean and jerk (only one person working at a time).
F1 and F2 can swap whenever they want, so too M1 and M2. But there must always be FM on the BFB and FM on the HKCJ.
Score is total reps across both stations.
KB - 12/20 kg
-RX-
For time- 15min cap
6 rounds
Indian file F/M/FM*
10 GHD Sit ups
5 Snatches - 75/115#
*Athletes May start GHD when teammate gets off the GHD. Teams must stay in order
-Intermediate-
For time- 15min cap
6 rounds
Indian file F/M/FM*
10 V-Ups
5 Snatches - 65/95#
*Athletes May start GHD when teammate gets off the GHD. Teams must stay in order
-Beginner-
For time- 15min cap
6 rounds
Indian file F/M/FM*
10 AB-mat Sit-ups
5 Snatches - 35/45# (empty Barbell)
*Athletes May start GHD when teammate gets off the GHD. Teams must stay in order
RX / Intermediate / Beginner
16 mins
Indian file - F1, F2, M1, M2
90sec on, 30sec off
Ski
Row
Bike
Rest
All three machine will be going at once.
After the 90sec athletes will rotate to the next machine. One athlete is resting.
Athletes will rotate through all machine twice.
-RX-
For time: (7min cap)
MM -
11-9-7
Deadlift @ 225#
Ring muscle-ups,
then change weights and do…
5-3-1
Deadlift @ 315#
Strict ring muscle ups
1min Change over
For time: (7min cap)
FF -
11-9-7
Deadlift @ 155#
9-7-5
Ring muscle-ups
then change weights and do...
5-3-1
Deadlift @ 215#
3-2-1
Strict ring muscle ups
-Intermediate-
For time: (7min cap)
MM -
11-9-7
Deadlift @ 185#
Toes to Ring
then change weights and do…
5-3-1
Deadlift @ 225#
Burpee Ring Pull up
1min Change over
For time: (7min cap)
FF -
11-9-7
Deadlift @ 135#
9-7-5
Toes to Ring
then change weights and do...
5-3-1
Deadlift @ 155#
3-2-1
Burpee Ring Pull up
-Beginner-
For time: (7min cap)
MM -
11-9-7
Deadlift @ 155#
Ring Knee raises
then change weights and do…
5-3-1
Deadlift @ 185#
Jumping Ring Pull ups
1min Change over
For time: (7min cap)
FF -
11-9-7
Deadlift @ 105#
9-7-5
Ring Knee raises
then change weights and do...
5-3-1
Deadlift @ 135#
3-2-1
Jumping Ring Pull ups
All ages
AMRAP (7 minutes)
21 sit ups
150m row
9 KB deadlifts
5-6 -4kg
7-8 - 8kg
9-11 - 12kg
12-13 -16kg
7 minute AMRAP:
4 Knee raises
8 DB Push Press
16 lunges
32 Skips
5-6 - 1kg
7-8 - 3kg
9-11 - 5kg
12-13 - 7kg
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Event Details
Closes: Jun 10, 2023
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