Hells Bells Mixed Pairs CF Comp 2025

WOD 2 - A Devil of a Time - in remaining time of cap from WOD 1.

• 8 box jumps,
• 6 single arm alternating DB devils press,
• 1-2-3-4-5-etc wall walks.

Rx - synchro box jumps 30”/24”, synchro devils press 22.5kg/15kg, synchro wall walks.
Intermediate - synchro box jumps 24”/20”, synchro devils press 22.5kg/15kg, synchro wall walks.
Masters 40+ - synchro box jumps/step ups 24”/20”, synchro devils press 22.5kg/15kg, shared wall walks.
Everyday - synchro box jumps/step ups 24”/20”, shared devils press 15kg/10kg, shared wall walks.

WOD #2 starts as soon as both athletes have a hand each on the plyo boxes in their lane at the end of WOD #1

Athletes move to the rig side of the plyo boxes and start their synchro boxes jumps facing the crowd.

Athletes then move to the DB to complete the single arm alt devils press, both facing the crowd.

Athletes then move to the wall to complete their wall walks.

Score is the number of reps fully completed at the 14:00 minute mark.

WOD 8 - Cosy Corner - 8 minute time cap - all divisions.

Partner 1 - surf rescue board aroud the buoy and back.

Partner 2 - surf rescue board aroud the buoy and back.

Both athletes start behind the line, with athlete 1 has board in hand.

On the count of 3, 2, 1 athlete 1 takes board and runs board to the water, then proceeds to paddle the board around the buoy in their lane.

Once back on the beach, athlete 1 carries the bpoard all the way to the line where athelete 2 is waiting.

Athlete 2 then takes board and runs board to the water, then proceeds to paddle the board around the buoy in their lane.

Time/score for WOD #8 is taken when athlete 2 crosses the finish line with the paddleboard in hand.

BB Thruster ladder – 40 seconds work : 10 seconds transition

Barbell weights – Women’s

20kg / 27.5kg / 35kg / 42.5kg / 50kg / 5 kg  / 62.5kg / 70kg

Barbell weights – Men’s

30kg / 40kg / 50kg / 60kg / 70kg / 80kg / 90kg / 100kg

Female athlete starts at 20kg Barbell, Male athlete starts at 30kg Barbell at the same time.

On the count of 3, 2, 1, both athletes step into their respective boxes and begins the thrusters for 40 seconds.

At the end of the 40 seconds, have 10 seconds to move to the next barbell. Female athlete moves the 27.5kg Barbell, male athlete moves to the 40kg Barbell.

On the count of 3, 2, 1, both athletes step into their respective boxes and begins the thrusters for another 40 seconds.

Athletes continue to move through the barbells until they cannot complete a rep at a weight. Then that athlete makes their way off the competition floor through the rig at the back of the comp floor.

Score for WOD#6 is the combined load lifted by both athletes. Load = reps x weight.

10 min EMOM

WOD#10 – 100 Cal bike for time. 8 lateral burpees over bar buy in each minute.

Athlete #1 starts behind the tape line at the barbell.

On the count of 3, 2, 1, athlete #1 completes 8 lateral burpees over bar, then makes their way to the echo bike and complete as many Cals as possible in the remainder of the 1 min.

Then in the second minute, athlete #2 completes 8 lateral burpees over bar, then makes their way to the echo bike and complete as many Cals as possible in the remainder of the minute.

This alternating minute continues until either the team hits 100 calories on the bike or the 10 minute cap ends.

Score will be either time that the team completed 100 calories on the bike or calories completed at the end of the 10 minute cap.

Rx & Intermediate - 100 Cal / 8 lateral burpees over bar - 2 foot jump over bar.

Everyday & Masters 40+ divisions - 100 Cal / 8 lateral burpees over bar - can step over bar.

WOD 1 - Rabbit Run - 14 minute time cap - all divisions.

1.6km run for time.

Both athletes start on the crowd side of the plyo boxes, one hand on the box each, partner rope in other hand.

On the count of 3, 2, 1 athletes run towards the rear door and out onto the run course.

To complete the run course, teams will run in the door and run along the crowd side of the tape barrier to the roller door end of the competition area, turn the corner and run back to their plyo boxes that they started at.

Time/score for WOD #1 is taken when both athletes have a hand on the plyo box in their lane.

12 Minute AMRAP

Alternating full rounds

200m row

2-4-6-8-10-12-14-etc BB snatches

30 DU’s

·       Everyday - 40/25kg, singles

·       Masters 40+/Intermediate - 50/35kg, DU’s

·       Rx - 60/42.5, DU’s

*athlete #1 completes 200m row, then 2 BB snatches, then 30 double unders. Then athlete #2 completes 200m row, then 2 BB snatches, then 30 double unders. ASdd 2 snatches each round.

WOD#7 – 1 minute Ski Erg for max metres.

Athlete starts next to the ski erg. No handles in hand.

On the count of 3, 2, 1, athlete moves to the ski erg and skis for max metres.

Score is the metres at the end of the 1 minute.

WOD#9 – for time – 12 minute EMOM/time cap – alternating minutes.

150 wall balls

60 toes to bar

30 BB clean & jerk

• Everyday – 14/10lb wall ball, hanging knee raises, 40/25kg clean & jerk.
• Intermediate/Masters 40+ - 20/14lb wall ball, toes to bar, 50/35kg clean & jerk.
• Rx – 20/14lb wall ball, toes to bar, 60/40kg clean & jerk.

Athlete #1 starts back to the wall ball at the wall.

On the count of 3, 2, 1, athlete #1 turns around and completes as many wall balls as possible in the remainder of the first minute.

In the second minute, athlete #2 completes as many wall balls as possible.

Athletes continue to alternate minutes until all 150 wall balls, 60 toes to bar, and 30 clean & jerk are complete, or the 12 minute EMOM runs out.

If an athlete finishes the 150th wall ball or 60th toe to bar in their minute, they can start the next movement within the same minute.

Score is either the time of completion or reps completed at the end of the 12 minutes.

WOD 3 - The Rig - Part I - Female partner

• 3 min AMRAP of pull-ups/chest to bar pull-ups/muscle ups

1 pull-up = 1 point
1 chest to bar pull-up = 3 points
1 bar muscle up = 7 points

Both athletes start behind the start line at the crowd end of the lane.

On the count of 3, 2, 1 athlete #1 runs towards the rig and does the 3 min AMRAP.

WOD 3 - The Rig - Part II - Male partner

• 3 min AMRAP of pull-ups/chest to bar pull-ups/muscle ups

1 pull-up = 1 point
1 chest to bar pull-up = 3 points
1 bar muscle up = 7 points

WOD #4 starts at the end of the first 3 min AMRAP with the second athlete behind the start line.

Time/score for both WOD #3 and WOD #4 is taken as the amount of reps x points for each athlete.