About This Competition
Norak CrossFit's very first in-house competition. Designed and created for the members at Norak, both season competitors, and those looking to have a friendly introduction to competition.
Same sex, teams of 3 will compete through 2 tests in our one day competition.
REGISTRATION IS OPEN FROM MONDAY OCTOBER 16TH @ 8:00 AM UNTIL NOVEMBER 14TH @ 4:00PM!
This is a same sex team of three competition. Divisions for will be... NOVICE, ADVANCED (Intermediate/Rx), and MASTERS (60+)
NOVICE WOMEN
Weighted Elements:
•Dumbbell(s) - 25lbs and/or 20lbs
•Clean & Jerk - ~ 75lbs (For reps - Singles is okay)
Gymnastics:
•Jumping Chest-to-Bar Pull Ups
•Toes to Ring (1 Partner)
•Hanging Knee Raises
•Hand Release Push Ups
•Wall Walks (Scaled)
•Wall Balls - 10lbs up to 9" Target
•Box Height - 20”
•Single Unders
NOVICE MEN
Weighted Elements:
•Dumbbell(s) - 35lbs and/or 25lbs
•Clean & Jerk - ~115lbs
(For reps - Singles is okay)
Gymnastics:
•Jumping Chest-to-Bar Pull Ups
•Toes to Ring (1 Partner)
•Hanging Knee Raises
•Hand Release Push Ups
•Wall Walks (Scaled)
•Wall Balls - 14lbs up to 10" Target
•Box Height - 24”
•Single Unders
ADVANCED WOMEN
Weighted Elements:
•Dumbbell(s) - 35lbs
•Clean & Jerk - ~105lbs
(For reps - Singles is okay)
Gymnastics:
•Chest-to-Bar Pull Ups
•Chin Over-the-Bar Pull Ups
•Toes-to-Bar
•Bar Muscle-ups (1 Partner at least) - Teams will not be greatly penalized if they cannot perform many bar muscle-ups
•Handstand Push Ups
•Wall Walks
•Wall Balls - 14lbs up to 10" Target
•Box Height - 20”
•Double Unders
ADVANCED MEN
Weighted Elements:
•Dumbbell(s) - 50lbs
•Clean & Jerk - ~135lbs
(For reps - Singles is okay)
Gymnastics:
•Chest-to-Bar Pull Ups
•Chin Over-the-Bar Pull Ups
•Toes-to-Bar
•Bar Muscle-ups (1 Partner at least) - Teams will not be greatly penalized if they cannot perform many bar muscle-ups
•Handstand Push Ups
•Wall Walks
•Wall Balls - 20lbs up to 10" Target
•Box Height - 24”
•Double Unders
MASTERS (60+) - Masters divison will be teams of 2 (Male/Male, Female/Female, or Male/Female)
Weighted Elements:
•Dumbbell(s) - 20lbs/10lbs
Gymnastics:
•Ring Row
•Sit-ups
•Box Step-ups 16”/12”
•Push-ups to 24” Box
•Wall Balls - 14lbs/10lbs up to 9" Target
*The recommended weights are not your 1 Rep Max for that specific movement. These weights listed are weights that partners can do 1+ reps for certain workouts. The same applies to the gymnastics, both partners must be able to perform the specific movement for 1+ reps for certain workouts, unless specified.
Workouts will be released at least 1 week prior to the event date.
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Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Madams of Mayhem | 395 |
| 2 | Shaking Off The Rust | 365 |
| 3 | Signal when you change lanes | 360 |
| 4 | Front racks and swinging sacks | 330 |
| 5 | The Big, The Bald and The Beautiful | 330 |
| # | Athlete | Points |
|---|---|---|
| 1 | No-raks and Big Lats | 385 |
| 2 | What, like it's hard? | 375 |
| 3 | Lauren and the Hot Flashes | 365 |
| 4 | First Nation Sensations | 355 |
| # | Athlete | Points |
|---|---|---|
| 1 | Dump your Rump | 300 |
| 2 | Fit don’t Quit | 275 |
| 3 | Old Dawgs, New Tricks | 275 |
| 4 | Master This! | 265 |
| 5 | Legends 2.0 | 240 |
| # | Athlete | Points |
|---|---|---|
| 1 | WOD Now, Beers Later | 395 |
| 2 | The Walking Deadlifts | 385 |
| 3 | Purple Cobras | 360 |
| # | Athlete | Points |
|---|---|---|
| 1 | Jacked and The Beanstalks | 370 |
| 2 | Barbell Babes | 355 |
| 3 | Thick n Thirty | 343 |
| 4 | STC - In WOD We Trust | 336 |
| 5 | Bunz of Steel | 335 |
Workouts
Workout 1A
Athletes will have 10 minutes to establish their heaviest set of 3 Barbell Deadlifts
*Athletes can make as many attempts as they'd like in the 10 minute window*
-1 min Transition, then Workout 1B-
Workout 1B
2 Minutes of Max 18 foot Farmer Carry
*Females 2 x 35 lbs dumbbells, Males 2 x 50 lbs dumbbells
*Teams will take turns carrying the weights across the 18 foot lines. One athlete works while the other rests. The score is the total number of carries completed*
Workout 2
For Time:
10 Lengths Stationary Sled Pull (75lbs Females, 100 lbs Males - includes weight of sled)
20 Chest to Box Push-ups (24" Box Females, 20" Box Male)
30 Step-ups (18" Box Females, 20" Box Male)
50/40 Calorie Ski (40 Calorie Females, 50 Calorie Male)
30 Step-ups
20 Chest to Box Push-ups
10 Lengths Stationary Sled Pull
Workout 2 Time Cap: 12 Minutes
Workout 1A:
In a 3 min Window, As a team accumulate as many Bar Muscle-ups/Chest to Bars or Toes to Ring/Toes to Target (Scaled)
Athletes that perform the alternative movement for their division. Chest to Bar or Toes to Target (1 point per rep) will be scored differently than those that complete Bar Muscle-ups or Toes to Ring (3 points per rep).
-1 min Transition, then Workout 1B-
For Time:
60 Toes to Bar/Hanging Knee Raise - One Athlete at a time
50 Synchro DB Box Step-overs - Two Athletes at a time
40 Synchro Shuttle Runs - Two Athletes at a time
30 Synchro Alternating Hang DB Clean + Jerks - All Three Athletes
20 Hand Release Push-ups (Scaled - 20" Box Men, 24" Box Females) - One Athlete at a time
10 Overhead Plate Lunge Lengths (45lbs/25lbs) (Scaled - Hold plate anyhow) - One Athlete at a time
Workout 1B Time Cap: 11 mins
Advanced Men: Bar Muscle-ups or Chest to Bar Pull-ups, Toes to Bar, 24" Box Step Overs, 2-50lb DBs and 1-45lb DB, Hand Release Push-ups to Floor, 45lb Overhead Plate Lunges
Advanced Women: Bar Muscle-ups or Chest to Bar Pull-ups, Toes to Bar, 20" Box Step Overs, 2-35lb DBs and 1-30lb DB, Hand Release Push-ups to Floor, 25lb Overhead Plate Lunges
Scaled Men: Toes to Ring or Toes to Target (On Rings), Hanging Knee Raise (Pull-up Bar), 24" Box Step Overs, 2-35lb DBs and 1-30lb DB, Box Push-ups to 20", 45lb Plate Lunge (Held Anyway)
Scaled Women: Toes to Ring or Toes to Target (On Rings), Hanging Knee Raise (Pull-up Bar), 20" Box Step Overs, 2-25lb and 1-20lb DB, Box Push-ups to 24", 25lb Plate Lunge (Held Anyway)
Workout 1A:
In a 3 min Window, As a team accumulate as many Bar Muscle-ups/Chest to Bars or Toes to Ring/Toes to Target (Scaled)
Athletes that perform the alternative movement for their division (Chest to Bar or Toes to Target) will be scored differently than those that complete Bar Muscle-ups or Toes to Ring. See scoring section for details.
-1 min Transition, then Workout 1B-
For Time:
60 Toes to Bar/Hanging Knee Raise - One Athlete at a time
50 Synchro DB Box Step-overs - Two Athletes at a time
40 Synchro Shuttle Runs - Two Athletes at a time
30 Synchro Alternating Hang DB Clean + Jerks - All Three Athletes
20 Hand Release Push-ups (Scaled - 20" Box Men, 24" Box Females) - One Athlete at a time
10 Overhead Plate Lunge Lengths (45lbs/25lbs) (Scaled - Hold plate anyhow) - One Athlete at a time
Workout 1B Time Cap: 11 mins
Advanced Men: Bar Muscle-ups or Chest to Bar Pull-ups, Toes to Bar, 24" Box Step Overs, 2-50lb DBs and 1-45lb DB, Hand Release Push-ups to Floor, 45lb Overhead Plate Lunges
Advanced Women: Bar Muscle-ups or Chest to Bar Pull-ups, Toes to Bar, 20" Box Step Overs, 2-35lb DBs and 1-30lb DB, Hand Release Push-ups to Floor, 25lb Overhead Plate Lunges
Scaled Men: Toes to Ring or Toes to Target (On Rings), Hanging Knee Raise (Pull-up Bar), 24" Box Step Overs, 2-35lb DBs and 1-30lb DB, Box Push-ups to 20", 45lb Plate Lunge (Held Anyway)
Scaled Women: Toes to Ring or Toes to Target (On Rings), Hanging Knee Raise (Pull-up Bar), 20" Box Step Overs, 2-25lb and 1-20lb DB, Box Push-ups to 24", 25lb Plate Lunge (Held Anyway)
Workout 2A
Athletes will have 15 minutes to establish their heaviest lift of the unbroken complex:
1 Hang Clean +
3 Front Squats +
1 Shoulder to Overhead
*Athletes can make as many attempts as they'd like in the 15 minute window*
-1 min Transition, then Workout 2B-
For Time:
100/80 Cal Row
100/80 Cal Ski
Workout 2B Time Cap: 8 minutes
*Teams can work on both machines at the same time*
*Time stops when both machines reach 0*
Workout 2A
Athletes will have 15 minutes to establish their heaviest lift of the unbroken complex:
1 Hang Clean +
3 Front Squats +
1 Shoulder to Overhead
*Athletes can make as many attempts as they'd like in the 15 minute window*
-1 min Transition, then Workout 2B-
For Time:
100/80 Cal Row
100/80 Cal Ski
Workout 2B Time Cap: 8 minutes
*All mens divisons will complete 100 cals*
*All womens divisions will complete 80 cals*
*Teams can work on both machines at the same time*
*Time stops when both machines reach 0*
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Event Details
Closes: Nov 16, 2023
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