About This Competition
Get ready for CrossFit Frederick's "THE DUEL" 2024 competition❗ It's an event you won't want to miss!
Team Up in Our Partner Categories: 🔥 Male/Male 🔥 Female/Female 🔥 Male/Female 🔥 Intermediate and RX 💰 Cash Prizes Await in the RX Divisions!
Choose your teammate and brace yourselves for an epic showdown of power and teamwork!
Workouts released starting April 1st.
No refunds. Substitutes may be made by the Team Captain until end of registration.
RX Standards
This division is designed for the advance CrossFit Athlete. Athletes in this division are expected to have completed the OPEN workouts and benchmark workouts at the RX level. Expect higher-level gymnastic movements in the final.Toes-to-Bar
- Chest-to-Bar
- 70/53 # KB
- 50/35 # DB
- Strict Handstand Push Ups
- 30/20 # Wallball
- Double Unders
Intermediate Standards
This division is designed to be a challenging option for those athletes with regular and consistent CrossFit experience, but may be lacking proficiency in some higher-level gymnastics skills and weight-lifting movements.
- Hanging knee raises
- Pull-ups
- 53/35 # KB
- 35/25 # DB
- 20/14 # Wallball
- Single Unders
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The Young and Wreckless | 9 |
| 2 | Glutes & Grins | 15 |
| 3 | Clean Plate Club | 23 |
| 4 | Shopaholics | 27 |
| 5 | No Heavy Lifting Please | 29 |
| # | Athlete | Points |
|---|---|---|
| 1 | Anxious Turtles | 6 |
| 2 | we're literally just two girls | 12 |
| 3 | Gym and Juice | 18 |
| # | Athlete | Points |
|---|---|---|
| 1 | Queen and jerk | 19 |
| 2 | Cardi-no | 20 |
| 3 | Abs and a Dad bod | 20 |
| 4 | Practice Safe Sets | 23 |
| 5 | Till death do us part | 75 |
| # | Athlete | Points |
|---|---|---|
| 1 | Vicerant Duo | 14 |
| 2 | Full Send | 18 |
| 3 | Thanks Spencer | 19 |
| 4 | Tig Ol Biddies | 19 |
| 5 | Revenge Tour | 21 |
| # | Athlete | Points |
|---|---|---|
| 1 | Twin V8’s | 7 |
| 2 | Boat Crew 2 | 12 |
| 3 | Snake Soup | 19 |
| 4 | David & Goliath | 22 |
| 5 | Dos Amigos | 31 |
| # | Athlete | Points |
|---|---|---|
| 1 | Cream Team | 14 |
| 2 | Pull & Thrust | 15 |
| 3 | Med-Balls Deep | 17 |
| 4 | Charge the Hose | 19 |
| 5 | Ardent Crossfit | 24 |
Workouts
2 Rounds:
30 - Single Under Crossovers (RX) / Double Unders (Intermediate)
20 - Dual DB Box Step Overs (50/35) (35/25)
10 - Wall-Facing HSPU (RX) / HSPU (Intermediate)
15/12 - Bike Cals
TIME CAP: 6 Minutes
M/F RX (15 Bike Cals)
M/F Intermediate (12 Bike Cals)
TIme Cap: 10 Mins
Fran(ish) meets Karen
21-15-9
Thrusters
*Pull-ups
**After each round 50 partner WallBalls**
Wallballs
RX 30/20
Intermediate 20/14
RX (115/95)
Thrusters & Chest-2 Bars
Intermediate (95/65)
Thrusters & Pull-ups
| REPS | REPS | REPS | ||||
| Thrusters | 21 | 15 | 9 | |||
|
Chest2Bar/ Pull-Ups |
21 | 15 | 9 | |||
| WallBalls | 50 | 50 | 50 | |||
| TOTAL |
| Snatch + 2 Overhead Squats |
| Total Weight: |
| Clean + 2 Front Squats |
| Total Weight: |
RX & Intermediate
Partner 1
4 Minutes to Establish a max lift of:
1 Snatch + 2 Overhead Squats
**REST 1 Minutes**
Partner 2
4 Minutes to Estable a max lift of:
1 Clean + 2 Front Squats
9 minute time cap
100m Sled Push
10 Cal Ski
10 Sandbags Over-the-Shoulder
10 Cal Ski
10 Sandbag Squats
100m Sled Push
RX Sled 175/135
Intermediate Sled 135/100
RX Sandbag 150/125
Intermediate Sandbag 125/100
M/F RX
Sled 175 Sandbad 125
M/F Intermediate
Sled 135 Sandbag 100
| Reps |
Total |
|
| Dual KB Hang Clean | 60 | |
|
T2B / Hanging Knee Raises |
30 | |
|
Syncro Line Facing Burpees |
10 | |
|
Dual KB OH Press |
50 | |
|
T2B / Hanging Knee Raises |
30 | |
|
Syncro Line Facing Burpees |
10 | |
|
Dual KB Hang Snatch |
40 | |
|
T2B / Hanging Knee Raises |
30 | |
|
Syncro Line Facing Burpees |
10 |
For Time with an 11 minute time cap:
60 Dual KB Hang Cleans
30 Toes 2 Bar
10 Syncronized Line Facing burpees
50 Dual KB Overhead Press
30 Toes 2 Bar
10 Syncronized Line Facing burpees
40 Dual KB Hang Snatch
30 Toes 2 Bar
10 Syncronized Line Facing burpees
RX - KB 53/35
Intermediate - KB 35/26
RX - Toes 2 Bar
Intermediate - Hanging Knee Raises
*1 persone working at a time on the KB movements and Toes 2 Bar / Hanging Knee Raises*
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Community
Event Details
Closes: Mar 31, 2024
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