50 Partner deadlifts, 235#/ 205#/ 175#

40 WB shots over pull up bar (8ft), 30#/ 20#/ 14#

30 partner bar facing burpees

20 bar muscle ups , INT - toes to bar, FUN - hanging knee ups

1 CFR Ladies CROSSFIT RIVERSIDE
2 Why Dis? CROSSFIT WHITTIER
3 Shorties Wanna Shrug CROSSFIT ACTIVE PERFORMANCE
4 White Girl Wheysted CROSSFIT STRUCTURED
5 Mom Jeans And Power Cleans CROSSFIT BPM
6 Legends Never die LEGENDS BARBELL
7 Iron Club IRON CLUB
1 Ion S & C ION S & C
2 Weights before dates CROSSFIT DOWNTOWN SANTA ANA
3 Unicorn Snatch Queens GARDEN GROVE CROSSFIT
4 #momstrong CROSSFIT WOODLAND HILLS / STUDIO CITY
5 Inversion Swole Sistas CROSSFIT INVERSION
6 PI$NATCHIOS CROSSFIT INSANITY
7 Snatch Cubed CROSSFIT STRUCTURED
1 Beast Mode Babes ION STRENGTH AND CONDITIONING
2 Sassy Cupcakes CROSSFIT TUSTIN
3 Team Win(e) CROSSFIT STRUCTURED
4 WOD did we get into? CROSSFIT INVERSION
5 Team BAM💥 BLOCK CROSSFIT
6 Big Al’s Wrecking Crew CROSSFIT LIFTED
7 PR Squad BRICK CROSSFIT
1 Chiquitas Pero Chingonas CHINO CROSSFIT
2 Tres Nalgonas CROSSFIT DOWNTOWN SANTA ANA
3 Thirsty Thrusters CROSSFIT AVIATOR
4 KettleBellas (BAM) CROSSFIT BAM
5 ATM ION STRENGTH AND CONDITIONING
6 Damn Muscle ups CROSSFIT AWAKEN
7 Goal Diggers PASTPARALLEL
1 Hungry Hungry Hippos CROSSFIT SAGA
2 3..2..1..Gotta pee CROSSFIT RECOIL
3 Gainsters CROSSFIT STRUCTURED
4 Bouji and the Beasts BEAR FLAG CROSSFIT
5 Crossfit Lifted CROSSFIT LIFTED
6 Kettlebellas (CFLV) CROSSFIT LA VERNE
7

MAX CAL Assault Bike - AMRAP 12 minutes

(to be performed simultaneously during Event 1)

1 CFR Ladies CROSSFIT RIVERSIDE
2 Why Dis? CROSSFIT WHITTIER
3 Shorties Wanna Shrug CROSSFIT ACTIVE PERFORMANCE
4 White Girl Wheysted CROSSFIT STRUCTURED
5 Mom Jeans And Power Cleans CROSSFIT BPM
6 Legends Never die LEGENDS BARBELL
7 Iron Club IRON CLUB
1 Ion S & C ION S & C
2 Weights before dates CROSSFIT DOWNTOWN SANTA ANA
3 Unicorn Snatch Queens GARDEN GROVE CROSSFIT
4 #momstrong CROSSFIT WOODLAND HILLS / STUDIO CITY
5 Inversion Swole Sistas CROSSFIT INVERSION
6 PI$NATCHIOS CROSSFIT INSANITY
7 Snatch Cubed CROSSFIT STRUCTURED
1 Beast Mode Babes ION STRENGTH AND CONDITIONING
2 Sassy Cupcakes CROSSFIT TUSTIN
3 Team Win(e) CROSSFIT STRUCTURED
4 WOD did we get into? CROSSFIT INVERSION
5 Team BAM💥 BLOCK CROSSFIT
6 Big Al’s Wrecking Crew CROSSFIT LIFTED
7 PR Squad BRICK CROSSFIT
1 Chiquitas Pero Chingonas CHINO CROSSFIT
2 Tres Nalgonas CROSSFIT DOWNTOWN SANTA ANA
3 Thirsty Thrusters CROSSFIT AVIATOR
4 KettleBellas (BAM) CROSSFIT BAM
5 ATM ION STRENGTH AND CONDITIONING
6 Damn Muscle ups CROSSFIT AWAKEN
7 Goal Diggers PASTPARALLEL
1 Hungry Hungry Hippos CROSSFIT SAGA
2 3..2..1..Gotta pee CROSSFIT RECOIL
3 Gainsters CROSSFIT STRUCTURED
4 Bouji and the Beasts BEAR FLAG CROSSFIT
5 Crossfit Lifted CROSSFIT LIFTED
6 Kettlebellas (CFLV) CROSSFIT LA VERNE
7

EVENT 3 – “ROPE-A-DOPE

As many repetitions as possible in 7 minutes:

8 Alternating DB snatch, 50#/35#/20#

20 feet OH DB walking lunges

1 rope climb ascent**

 

Athlete must complete 1 entire round before switching

**INT - 1 Rope climb ascent or (4) rope climb progressions

**FUN - (3) Rope climb progressions

 

Workout Description: On 3-2-1..Go!  Athlete 1 will enter grid and perform chipper of 8 alternating DB snatch, 20 feet OH DB walking lunges, and 1- rope climb ascent.  At end of round, A1 may tag A2 into grid and A2 will perform movements as A1. This will continue in a round robin fashion with all athletes until time cap expires.  INT division may perform 1-rope climb or 4-rope climb progressions. FUN division will perform 3-rope climb progressions in lieu of rope climb. See demo video in regards to rope climb progressions.

1 Ion S & C ION S & C
2 Why Dis? CROSSFIT WHITTIER
3 Weights before dates CROSSFIT DOWNTOWN SANTA ANA
4 White Girl Wheysted CROSSFIT STRUCTURED
5 Mom Jeans And Power Cleans CROSSFIT BPM
6 Iron Club IRON CLUB
1 CFR Ladies CROSSFIT RIVERSIDE
2 Beast Mode Babes ION STRENGTH AND CONDITIONING
3 Sassy Cupcakes CROSSFIT TUSTIN
4 Inversion Swole Sistas CROSSFIT INVERSION
5 Snatch Cubed CROSSFIT STRUCTURED
6 PI$NATCHIOS CROSSFIT INSANITY
1 Team BAM💥 BLOCK CROSSFIT
2 Big Al’s Wrecking Crew CROSSFIT LIFTED
3 PR Squad BRICK CROSSFIT
4 WOD did we get into? CROSSFIT INVERSION
5 ATM ION STRENGTH AND CONDITIONING
6 Shorties Wanna Shrug CROSSFIT ACTIVE PERFORMANCE
1 Goal Diggers PASTPARALLEL
2 Damn Muscle ups CROSSFIT AWAKEN
3 Team Win(e) CROSSFIT STRUCTURED
4 Chiquitas Pero Chingonas CHINO CROSSFIT
5 Tres Nalgonas CROSSFIT DOWNTOWN SANTA ANA
6 Unicorn Snatch Queens GARDEN GROVE CROSSFIT
7
1 #momstrong CROSSFIT WOODLAND HILLS / STUDIO CITY
2 Legends Never die LEGENDS BARBELL
3 Kettlebellas (CFLV) CROSSFIT LA VERNE
4 Gainsters CROSSFIT STRUCTURED
5 Thirsty Thrusters CROSSFIT AVIATOR
6 KettleBellas (BAM) CROSSFIT BAM
1 Hungry Hungry Hippos CROSSFIT SAGA
2 3..2..1..Gotta pee CROSSFIT RECOIL
3 Crossfit Lifted CROSSFIT LIFTED
4 Bouji and the Beasts BEAR FLAG CROSSFIT
5

EVENT 5 – “TRAINWRECK” 

Team Snatch Ladder: As many reps as possible in 45 seconds 

45#/ 55#/ 65#/ 75#/ 85#/ 95#/ 100#/ 105#/ 115#

 

Workout Description: On 3-2-1..Go! Entire team will approach pre-set barbell and perform as many repetitions as possible under the allotted time (45 seconds). At the end of 45 seconds, team will transition to the next barbell. There is a 15 second transition period between barbells.  This will continue to until team fails and is unable to perform at least 1 repetition at station as a team. No minimal work required per athlete.  A minimum of 1-repetition is required by team at given station for team to advance.  Barbells are pre-set and increases in weight at each station. Score is sum of repetitions competed.

 

1 Ion S & C ION S & C
2 Why Dis? CROSSFIT WHITTIER
3 Weights before dates CROSSFIT DOWNTOWN SANTA ANA
4 Beast Mode Babes ION STRENGTH AND CONDITIONING
5 CFR Ladies CROSSFIT RIVERSIDE
6 Sassy Cupcakes CROSSFIT TUSTIN
7 Kettlebellas (CFLV) CROSSFIT LA VERNE
1 ATM ION STRENGTH AND CONDITIONING
2 Mom Jeans And Power Cleans CROSSFIT BPM
3 Shorties Wanna Shrug CROSSFIT ACTIVE PERFORMANCE
4 Legends Never die LEGENDS BARBELL
5 Tres Nalgonas CROSSFIT DOWNTOWN SANTA ANA
6 Unicorn Snatch Queens GARDEN GROVE CROSSFIT
7 PI$NATCHIOS CROSSFIT INSANITY
1 Big Al’s Wrecking Crew CROSSFIT LIFTED
2 Team BAM💥 BLOCK CROSSFIT
3 PR Squad BRICK CROSSFIT
4 Goal Diggers PASTPARALLEL
5 Damn Muscle ups CROSSFIT AWAKEN
1 White Girl Wheysted CROSSFIT STRUCTURED
2 Inversion Swole Sistas CROSSFIT INVERSION
3 WOD did we get into? CROSSFIT INVERSION
4 Chiquitas Pero Chingonas CHINO CROSSFIT
5 Iron Club IRON CLUB
6
1 KettleBellas (BAM) CROSSFIT BAM
2 3..2..1..Gotta pee CROSSFIT RECOIL
3 Bouji and the Beasts BEAR FLAG CROSSFIT
4 Crossfit Lifted CROSSFIT LIFTED
1 #momstrong CROSSFIT WOODLAND HILLS / STUDIO CITY
2 Snatch Cubed CROSSFIT STRUCTURED
3 Team Win(e) CROSSFIT STRUCTURED
4 Thirsty Thrusters CROSSFIT AVIATOR
5 Gainsters CROSSFIT STRUCTURED
6 Hungry Hungry Hippos CROSSFIT SAGA
7