CrossFit Wigan Iron Warriors
About This Competition
CFW Iron Warriors!
Welcome to our first official same sex pairs competition.
ALL scaled same sex pairs,
Saturday 16th of November briefing starts 0800.
ALL RX same sex pairs,
Sunday 17th November briefing starts 0800.
RX prize POT OF £1000.
Standards will be SIMILAR to CrossFit Open standards.
SCALED: 10/15kg Dumbbell movements
25/40kg thrusters
Single unders
KBS 16/20kg
GYMNASTICS Hanging knee raises
RX: 15/22.5KG Dumbbell movements
Double unders
45/65kg thrusters
KBS 20/24KG
GYMNASTICS- TTB, Bar Muscle ups, HSPU, chest to bar
Source: Team Aretas
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | YOUR PACE OR MINE | 8 |
| 2 | STRENGTH AND SASS | 13 |
| 3 | M&M | 14 |
| 4 | BEND AND SNATCH | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | CFW GIRLS! | 8 |
| 2 | THE TEEN & THE OAP | 15 |
| 3 | NENE TRAINING | 18 |
| 4 | FORCE OWD BIRDS | 21 |
| 5 | 11 SHADES OF SORE | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | 4:30 & 5:30 B2B | 9 |
| 2 | GORILLA SALFORD | 14 |
| 3 | CRUSTY KNEES | 14 |
| 4 | ABSOLUTE CREAMERS | 24 |
| 5 | MASH N PILLING | 25 |
| # | Athlete | Points |
|---|---|---|
| 1 | DUTTY PIGS | 6 |
| 2 | JEGS LIKE LELLY | 11 |
| 3 | BRING IT! | 13 |
| 4 | THE RANK AMATEURS | 20 |
Workouts
Cirque Du Soleil -
2-2-2-3 Intervals of:
12 Synchro Box-Facing Burpees
Then, AMRAP in Remaining Time 👇
Women:
60 Toes-to-Bar
50 Pull-Ups
AMRAP Chest-to-Bar Pull-Ups
Men:
60 Toes-to-Bar
50 Chest-to-Bar Pull-Ups
AMRAP Bar Muscle-Ups
There will be a 60 second rest between intervals.
Scaled Options:
60 Knee Raises or 1/2 Toes-to-Bar
50 Banded Pull-Ups
AMRAP Pull-Ups
Tie-Break: Record time after finishing pull-ups.
Workout:
⏱ 0:00 - 3:00
Athlete 1: 30 Clean & Jerks
⏱ 3:00 - 6:00
Athlete 2: 30 Clean & Jerks
However once A1 has finished their clean + jerks , A2 can START STRAIGHT AWAY!
Time Cap: 3 minute time cap on each.
Score: Total time.
SCALED: 50/30KG.
Lifting - Risk Reward A
Each Team has 3 x 30s windows with 1 min rest between
In each 2 min window:
Athlete 1 - max weight clean
Athlete 2 - max weight c+J
Format:
Athlete 1: clean
0-30s: attempt 1
30-1.30: rest/change plates
1.30-2.00: attempt 2
2-3.00: rest
3-3.30: attempt 3
Athlete 2: clean and jerk:
4.30-5.00: attempt 1
5-6.00: rest/change plates
6-6.30: attempt 2
6.30-7.30: rest
7.30-8.00: attempt 3
8-10 mins: bar set up for here come the girls
Each athlete will have a 30s window to lift, followed by a 60s rest for 3 rounds.
3 attempts to hit as heavy load as possible.
Athlete will state the weight before the attempt to the judge.
If athlete misses they have the rest of the 30s to reattempt the same weight or go down.
Score:
2 heaviest lifts combined for one total
Here’s the breakdown:
ATHLETE 1:
🔹 300m/250m Ski
🔹 600m/500m C2
🔹 300m/250m Row
🔹 20/15 cal Echo Bike
ATHLETE 2:
🔹 300m/250m Ski
🔹 600m/500m C2
🔹 300m/250m Row
🔹 20/15 cal Echo Bike
Scaled Echo Bike Cals: 15/12 Cals
This one’s about endurance, pacing, and teamwork:
🪢 600 Single Unders (split)
🏃 3K Run – together.
🚣 3K/2.5K Row.
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Event Details
Closes: Nov 15, 2024
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