Boneyard Brawl

Lil' FRANkenstein

Brought to you by The Morning Chalk Up

This is the weight portion of the scoring for Lil' FRANkenstein. At the 8 minute mark, teams will have 5 minutes for each athlete to establish a heavy deadlift. The score will be the sum of each athletes deadlift. 

Lil' FRANkenstein : a variation of FRAN followed by a deadlift max

Brought to you by The Morning Chalk Up

This event has two scoring components: time and weight. 

At 3-2-1 go, teams will have 8 minutes to complete 15-12-9 & 9-12-15 thrusters and pull-ups. Athlete one will complete all 15-12-9 thrusters and pull-ups (15 thrusters, 15 pull-ups, 12 thrusters, 12 pull-ups, 9 thrusters, 9 pull-ups). At the completion of the 9th rep, athlete 2 will complete 9-12-15 thrusters and pull-ups in the same fashion. 

Score 1 is the time it takes to complete Lil' Fran. If teams do not complete the workload in the 8 minute time cap, the score will be repetitions completed. 

At the 8 minute mark, teams will have 5 minutes to establish a heavy single deadlift. Athletes must demonstrate a complete lock out at the top of the deadlift in order for the repetition to be a good rep. 

Teams get to decide who athlete one & two are. 35 and 45lbs bars will be used for FRAN. All teams will use the 45lb bar to establish their heavy deadlift. Straps are not allowed. 

Standards:

Thrusters: athletes must squat below parallel and complete a full lock out of the hips, knees and arms at the top. The rep must be completed in one fluid motion from the bottom of the squat, a front squat to jerk is not allowed.

RX Pull-ups: each rep starts with full extension, any style of pull-up is allowed as long as the requirements are met. The rep is counted when the athlete's chin break the horizontal plane of the bar. Tape & grips are not allowed (one or the other). 

Scaled Jumping Chest to Bar: the pull-up bar will be approximately 6 in or more above the top of the head when the athlete is standing tall. Boxes, plates, etc can be used. At the start of each rep, the athlete must lower the body until full extension is reached. The rep is credited when the chest clearly comes into contact with the bar (below the collar bone). 

Deadlift: athlete's must demonstate complete lock out of the hips and knees with shoulders behind the bar for the repetition to be counted. 

Scary Carry: A carry medley

Brought to you by Bunkhaus Rentals 

This is a for time event with a 5 minute time cap. Athletes will begin with the farmer's carry down and back. Female athletes will go first. When they return, teams will add weight then the male athletes will complete their carry. When the male athlete returns, teams will complete the yoke carry in the same fashion. Once the male athlete returns, the female athlete can complete their sandbag carry, followed by the male athlete. 

Score is total time to complete all three carries. 

Rx: (M/F) Farmers Carry/ hand: (160/120) Yoke: (360/280) Sandbag: (180/120)

Scale (M/F) F.C/hand: (140/70) Yoke: (320/220) Sandbag: (150/75)

Standards:

Athletes are permitted to drop as many times as needed throughout their carry. 

Both feet must cross the lines at the turn around point and the starting line in order for the carry to be complete. 

Athletes may carry the sandbag however. 

In the event of time cap, athetes total score will be distance. 

Toil and Trouble : Axel Bar Clean and Press and Assault bike 

Brought to you by Lazy H Retreats PRemiere Vacation Rentals 

This even score is repetitions. This is two 1 minute AMRAP's with one minute between. Both athletes will be working at the same time. Ahtlete one will complete as many assault bike calories as possible in one minute while athlete two is completing as many clean and press as possible. At the one minute mark, athletes will have one minute to adjust the weight on the bar. At the two minute mark, athlete two will complete as many calories as possible on the assault bike while athlete one is completing as many clean and press. Teams decide who is athlete one and two. 

Rx (M/F) (155/105)

Scaled (M/F) (115/75)

Standards:

Athlete may not start motion on the assault bike until 3-2-1 go. 

Athletes must pull the axel bar from the floor every rep. 

Athletes must demonstrate full lock out of the press for the rep to be a good rep. 

Touch and go is permitted. 

Athlete CANNOT drop the bar from overhead. The bar must be controlled to the shoulders before dropped. 

You Can Run But You Can't Hide: A gritty WOD desinged to test your endurance

Brought to you by Dr. Jonas at Accelerate NB 

Event 4 is a 15 minute AMRAP. Score will be the total number of repetitions completed on the snatch/BBJO/lunge portion + the total number of calories completed. 

At 3-2-1 go, athlete one will accumulate as many calories as possible while athlete two completes 8 burpee box jump overs, 10 alternating DB snatch, and a 40' SA walking lunge (switching arms at the 20' mark). 

When athlete two finishes their walking lunge, athletes will switch positions. A2 will row while A1 completes a round of the WOD. This will continue for the duration of the 15 minutes. 

Athletes are permitted to hold the DB in any fashion they desire. 

Rx (M/F) DB: (75/50) Box: (24' for both M & F athletes) 

Scaled (M/F) DB: (50/35) Box: (20' for both M & F athletes) 

Standards: 

burpee box jump over:  athlete must complete burpee perpendicular to the box, with chest and thighs touching the ground. The athlete must take off with two feet, both feet touch the top of the box, scaled athletes may step up and over the box. Athletes are permitted to completely jump over the box. There is no requirement to stand tall at the top of the box. The rep is counted when both feet are on the ground on the opposite side of the box. 

DB snatch: both heads of the DB start on the floor. The DB must be brout overhead in one motion. The rep is completed when the arms, hips and knees are fully extended and the DB is over the middle of the body. Athletes must alternate between reps and can sway wherever. 

SA DB walking lunge: Athletes may hold the DB however they would like. Athletes switch arms at 20'. Athletes may stop between steps or step through, athletes cannot stagger step between reps. Both feet have to cross the turn around line and starting line to complete the distance.