THE CHIPPER

For Time:

[15 Minute CAP ]

10 DB Box Step Overs (50's/35's)

40 KBSwings (70/53lbs)

10 DB Box Step Overs

40 Toes to Bar

10 DB Box Step Overs

40 Wall Balls (20/14lb, 10/9')

10 DB Box Step Overs

40 Goblet KB Lunges

+

Run to finish mat

Box Step Overs:

Both feet must step on top of the box, but you do not have to stand up on top of the box. The DB's can not rest on the thigh while stepping up. You may place the DB's on the box when you're resting.

Kettlebell Swing:

The Arms must point Vertically and the bottom of the KB must point at a 45 degree angle upwards or higher. Elbows must be locked out from the frontal view.

Toes to Bar and Wall balls have the typical CrossFit Standards.

Goblet KB Lunges:

These are for 40 steps, not distance. You must travel, and can do so anywhere within your lane. When "stepping through" your knee and hip on the grounded leg must reach full extension.

The workout is complete when you are standing on your finish mat.

Thruster-jerks

4 attempts to find a max:

Thruster + Jerk + Jerk

Athletes will have 4, 30 second attempts to find their heaviest possible Squat-clean-thruster + 2 jerks. 2 athletes will go at a time, rotating through 8 athletes per heat. You'll have a 90 second rest break after your 30 second window ends.

The start of the movement must be a squat clean, there can be no definitive pause signifying a power clean into a squat. Coming out of the squat a traditional thruster is NOT required, and you are allowed to perform a thruster-jerk.

Upon completing the first rep overhead from the thruster, you are then to lower the bar to the shoulder and you'll complete 2 more jerks. These may be push jerks or split jerks.

You're only allowed 1 attempt per 30 second window.

giza

10 Minute AMRAP

10 Squat Snatch (115/80)

20 Lateral Burpees over the rower

*60/50 Calorie Row

20 Lateral Burpees over the rower

AMRAP Squat Snatch.

The workout score is a combination of 2 scores:

*The # of calories rowed at the 5 minute mark + the # of squat snatches you get on the AMRAP.

*You must complete the 60/50 calories regardless of the time clock prior to moving on to your burpees.

*If an athlete is able to rower more than the designated # of calories by the 5 minute mark, they will be awarded those extra reps in the total of their final score.

Power Snatch + Overhead Squat is allowed as long as full depth is achieved on the squat.

Clydesdale

For Time:

[18 minute CAP]

2 rounds:

15/12 Pull ups

9 Deadlifts (275/185)

Into,

100 Double Unders

Into,

2 rounds:

12/9 C2B Pull ups

6 Deadlifts (315/225)

Into,

100 Double Unders

Into,

2 rounds:

9/6 Bar Muscle Up

3 Deadlifts (365/245)

+

Run to finish mat

Athletes will begin and end on their finish mat. They are responsible for loading their own weights and ensuring their area is clear for double unders. There will be one pull up bar at a standard height in each lane. Athletes who need assistance getting to the bar will be allowed a box to step off of.

Typical CrossFit Standards apply to the pull ups, C2B, MU's and Deadlifts. Dropping of the deadlift is allowed. Purposely bouncing the bar is not.

BIKE WALK

For Time

[8:00 Cap Men / 10:00 Cap Women]

100/80 Calorie Bike

@ 00:00 10' Handstand walk

@ 02:00 20' Handstand walk

@ 04:00 30' Handstand walk

@ 06:00 40' Handstand Walk

@ 08:00 50' Handstand Walk (Womens Division Only)

*The first 10 feet of Handstand Walk every round must be unbroken.

At the call of GO, athletes begin their Handstand walk. The first 10' must be unbroken every round, then 5' increments are allowed. The hands must start behind the line every time, and both hands must finish completely past the line for the rep to count. Every 5' counts as 1 rep in the event the time cap is met.

Roll over calories DO count, and you do not reset the bike during the event.

In the event you "finish your calories" on a roll-over while you are doing the handstand walk, you must finish the given handstand walk distance. In this instance, your time is when your hands cross the final HSW line.

If you finish your HSW while on the bike, your time is as soon as your bike reaches the final calorie.

SCALING:

The handstand walk will be replaced with a double DB Overhead Walk for double the distance of the HSWalk.

20', 40', 60', 80', 100'.

You have the option to choose to scale the workout, but you must do so before the workout begins. You may not switch to the scaled version after the workout has begun.