The Gnardog Challenge 2020
About This Competition
The Dinuba Sportsplex is an indoor facility. All workouts will be indoors.
This is a same sex & same gender teams of 2 competition. Divisions in RX, Masters 35+, & Scaled
Not sure which division you should be in? When registering choose a division for more info on what to expect in each division.
Athletes can expect two days of competition w/ two cutoffs on day 2. All Athletes will compete day 2.
Expect workouts to be fun & CHALLENGING!
RX Men & RX Women divisions, podium finishers will all receive a $$$ cash prize $$$
RX winning teams earn a team spot at the Northern California Classic May 2020
Masters & Scaled divisions, podium finishers will all receive some excellent podium prizes
Masters are 35 years old by March 6, 2020
Athlete & gym rest/hangout area is outside.
No alcohol or pets allowed
Parking is free on the north end of the facility, on the street, or across the street
No refunds
If you need to change teammembers you must get approval before March 6
Registration is $225 for teams
Follow @gnardogcomps on Instagram for updates
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Old Not Dead | 1387.5 |
| 2 | Back 2 Back Masters | 1335 |
| 3 | I-B-Pro-Fun | 1207.5 |
| 4 | Run like the winded | 1170 |
| 5 | Masters of the Gnar | 1152.5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Beer Mile Rebels | 1385 |
| 2 | Just The Kip | 1345 |
| # | Athlete | Points |
|---|---|---|
| 1 | Hyper Bro’s | 1372.5 |
| 2 | Bean and Cheese | 1277.5 |
| 3 | Light Weight | 1243 |
| 4 | Those Guys | 1189 |
| 5 | 2 dudes | 1115.5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Undeniable | 1397.5 |
| 2 | Suns out Buns out | 1317.5 |
| 3 | Cali Girls | 1232.5 |
| 4 | Trap Queens | 1174.5 |
| 5 | The Crossfit Kittens | 1162.5 |
| # | Athlete | Points |
|---|---|---|
| 1 | The Roommates | 1326 |
| 2 | Average CrossFitters | 1258.5 |
| 3 | Aggressively Mediocre | 1240 |
| 4 | Los Hooligans | 1155 |
| 5 | What Can Brown Do For You? | 1138.5 |
| # | Athlete | Points |
|---|---|---|
| 1 | Flex Appeal | 1299 |
| 2 | Thick But Not So Quick | 1290.5 |
| 3 | Kipping it real | 1185.5 |
| 4 | Rogue Ambition | 1171.5 |
| 5 | The Breakfast Club | 1163.5 |
Workouts
Workout movement
For time:
21-15-9
Assault bike calories
7-5-3
Squat clean
RX/Masters:
185/125
Scaled:
135/95
*8:00 time cap.
Workout Instructions
MOVEMENT STANDARDS
Assault bike:
Bike must start at zero and be reset each round. Another person may reset for the athlete.
Squat clean:
The barbell must start on the floor and finish in a front rack with control, knees/hips fully extended, and elbows in front of the bar. Athletes must pass through a full squat with the hips clearly below the knees.
Teams choose order, Partner 1 completes the work then a 1 minute transition. Then Partner 2 completes the work. There is an 8 min cap on both parts
Workout movement
For time:
21-15-9
Assault bike calories
7-5-3
Squat clean
RX/Masters:
185/125
Scaled:
135/95
*8:00 time cap.
Workout Instructions
MOVEMENT STANDARDS
Assault bike:
Bike must start at zero and be reset each round. Another person may reset for the athlete.
Squat clean:
The barbell must start on the floor and finish in a front rack with control, knees/hips fully extended, and elbows in front of the bar. Athletes must pass through a full squat with the hips clearly below the knees.
Teams choose order, Partner 1 completes the work then a 1 minute transition. Then Partner 2 completes the work. There is an 8 min cap on both parts
For time
150 Double Unders
80 DB Alt. Snatches
150 Double Unders
60 Burpee Box Jump Overs
150 Double Unders
40 Ring Muscle Ups
*13 minute cap
*Partners share all reps anyway
RX - 50/35 # DB, 24/20” box
Masters - 50/35 # DB,
24/20” box jump OR step ups,
Chest to Bar Pull Ups
Scaled - Single Unders, 35/20 # DB,
20/20” box jump or step ups,
Chin Over Bar Pull Ups
Masters & Scaled Teams
For time
50 Shoulder to Overheads
300’ Relay Sprint
25 Shoulder to Overheads
300’ Relay Sprint
Masters - 120/80#
Scaled - 100/70#
*Partners share S2OH reps & run the 300’ in relay fashion, one sprints 150’ (out & back) then tags partner & that partner sprints their 150’ sprint.
Time cap?
Yes, go fast & dont get time capped!
For time
Partner 1 completes
3 rounds of
20 Cal Row
20 Wall Balls
then
Partner 2 completes
60 Cal Row
60 Wall Balls
* Everyone throws to a 10’ target
* Time cap - Men 12 min.
* Time cap - Women 14 min.
* Monitor will reset before each round
RX - 20/14#
Masters - 20/10#
Scaled - 14/10#
For time
Partner 1 completes
3 rounds of
20 Cal Row
20 Wall Balls
then
Partner 2 completes
60 Cal Row
60 Wall Balls
* Everyone throws to a 10’ target
* Time cap - Men 12 min.
* Time cap - Women 14 min.
* Monitor will reset before each round
RX - 20/14#
Masters - 20/10#
Scaled - 14/10#
For COMBINED time
2 Mile Run
* Everyone runs 2 miles
* Partners do not have to run together, everyone runs on their own & gets their own time
* Score is the team’s combined time
* No time cap, everyone finishes 2 miles
For COMBINED WEIGHT
1 RM SNATCH
* There will be about 1.5 to 2 hours between
the 2 mile run & these lifts ON Sunday morning
* Teams will have 5 minutes to find
both of their 1 RM Snatch
* Snatch any way from the ground,
Muscle / Power / Split / Squat. No Hang Snatches, must be taken from the ground
* All teams will have the same amount of
weights that will be announced closer to the event but you can expect one of each,
45, 35, 25, 15, 10, 5, 2.5 # plates
* Workout 3 begins 1 minute after Workout 2
For COMBINED WEIGHT
1 RM CLEAN & JERK
* Teams will have 5 minutes to find
both of their 1 RM C&J
* CLEAN any way from the ground,
Muscle / Power / Split / Squat. No Hang CLEANS, must be taken from the ground
* jERK ANY WAY ( SHOULDER TO OVERHEAD )
* LIFT IS COMPLETE WHEN BARBELL IS OVERHEAD ,
FEET IN LINE WITH EACH OTHER
* All teams will have the same amount of
weights that will be announced closer to the event but you can expect one of each,
45, 35, 25, 15, 10, 5, 2.5 # plates
For TIME
2 rounds
40 Cal Ski Erg
20 Synchronized Toes to Bar
* Heels behind the bar
* Synchro happens when
all 4 feet ( toes ) touch the bar
Scaled - Synchronized Toes above Hips
DON'T WORRY ABOUT IT
IT WILL HURT , BUT IT WILL BE FUN
DETAILS WILL BE ANNOUNCED LATER
RX Teams
In 4 minutes
Score is HS Walk distance
60 Handstand PushUps
Max distance Handstand Walk
in remaining time
Media
Community
Event Details
Closes: Mar 6, 2020
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