Saturday, December 8 WOD

Dec 8, 2012 in Blog, WOD

SNOW BRAWL 2012

Teams of 4 will participate in the 1st annual Snow Brawl competition between CrossFit Advanced and RedShed CrossFit.

WOD #1  AMRAP in 10 minutes of…

  • 1500 m Row (as buy-in)
  • Max rep Squats in time remaining, 135/95lbs
    • Back Squat = 1 point
    • Overhead Squat = 2 points

The Rules:

  • Each team member must row at least 250 meters
  • Both men and women can accumulate Squats simultaneously
  • Teammates can act as squat racks

WOD #2  WOD Relay, 4 minutes each

  • AMRAP #1
    • 30 Double Unders
    • 15 Power Snatches, 75/55lbs
  • AMRAP #2
    • Squat Clean to Overhead, 165/110llbs
      • Each Squat Clean = 1 point
      • Each Shoulder to Overhead = 1 point
  • AMRAP #3
    • 5 Power Cleans, 145/90lbs
    • 10 Toes to Bar
    • 15 Wall Ball, 20/14lbs
  • AMRAP #4
    • Bar Facing Burpees

The Rules:

  • Each team member does an AMRAP
  • A continuously running clock will be used
  • Teammates can help set up for each AMRAP
  • The team score will be the combined score of each AMRAP

WOD #3  HELEN + Heavy GRACE

  • 3 Rounds of:
    • 400 m Run
    • 21 Kettle Bell Swings, 1.5/1 pood
    • 12 Pull-Ups
  • Clean and Jerk
    • 30 Reps at 155/105lbs
    • OR
    • 40 Reps at 125/85lbs

The Rules:’

  • Only 1 teammate can be working on either Helen and Grace at a time
  • Teammates can be working on Helen and Grace simultaneously
  • Helen must be done in order

Competition Scoring:

  • Each Rx team will be given a place ranking for each of the 3 WODs
  • The rankings for each WOD will be added up for the CFA teams and RedShed teams
  • The box with the lowest combined score wins

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

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Turn-Ons: Double Unders, bench press, upper body strength, power cleans, and of the snatch

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