Saturday - Sep 29

Workout 1

Synchro DL & Burpees

8min AMRAP: 8x Deadlifts, 8x Burpees

- 0-4minutes:  First Pair MF 8x Deadlifts & 8x Burpees,

- Minute 4: Add Weight, Switch to second pair, pick up where first pair left off.

- Minute 7:  Reps for Tie Breaker

 

Performance

Partner 1 MF:  225/155 lbs    
Partner 2 MF:  275/185 lbs

Fitness

Partner 1 MF:  155/105 lbs    
Partner 2 MF:  195/145 lbs

Fun

Partner 1 MF:  135/95 lbs
Partner 2 MF:  135/95 lbs    

 

Synchronized Points

Performance

Deadlift:  synchronized meeting point is at the top of the DL
Burpee:  synchronized meeting point is chest on the floor.  

*Burpees are two footed jump and landing*

* Does not have to move at same, just meet at synchronized point of Movements*

1 Chalk Dirty To Me CHAMORRI CROSSFIT
2 Table For 4 CROSSFIT HITA
3 Crazy Dirty Asians CHAMORRI CROSSFIT
4 But My Hands Hurt! UNIFIED
5 Happy Wife Happy Life CHAMORRI CROSSFIT
1 Spicy Muscles UNIFIED
2 Rhabdo: First Cola CHAMORRI CROSSFIT
3 Sweaty Medballs UNIFIED CROSSFIT
4 The Sandbaggers CROSSFIT HITA
1 Team Unified UNIFIED CROSSFIT
2 CFGM MUD TEAM 6 CUSTOM FITNESS CROSSFIT GOF METGOT
3 Suicide Squad UNIFIED CROSSFIT / CROSSFIT HITA
4 Hello? UNIFIED CROSSFIT
1 LatteStrong CROSSFIT LATTE STONE
2 Double Date UNIFIED CROSSFIT
3 CFGM Kipping It Real CROSSFIT GOF METGOT
4

Workout 2

20min AMRAP:  20x Thruster, 24x Box Jump, 28x Toes to Bar,

- 2x Rounds per pairing

MF1 does 2 rounds
MF2 does 2 rounds

- Then 1x round each partner till time runs out

MF1 does 1 round…
MF2 does 1 round...


Synchronized Points, Bar Weight and Movement Scales

PERFORMANCE

Male:  100lb
Female:  75lb
Thruster:  Synchronized point is the top of the thruster
Box Jump 24/20”:  Synchronized point is the top of the box
T2B:  Each person does 28x reps and only while partner is hanging on the bar

FITNESS

Male:  75lb
Female:  55lb
Thruster:  Synchronized point is the top of the thruster
Box Jump 24/20”:  Synchronized point is the top of the box
Knee Ups (toes must pass the hips):  Each person does 28x reps before switching and only while partner is hanging on the bar.

FUN (Front Squat)

Male:  75lb 
Female:  55lb 
Front Squat:  Synchronized point is at the top of the squat
Box Jump/Step Ups:  Synchronized point is at the top of the box
Sit ups:  Feet will be placed under dumbbells, synchronized point is hands touching the dumbbells at the same time.

1 Chalk Dirty To Me CHAMORRI CROSSFIT
2 Table For 4 CROSSFIT HITA
3 Crazy Dirty Asians CHAMORRI CROSSFIT
4 But My Hands Hurt! UNIFIED
5 Happy Wife Happy Life CHAMORRI CROSSFIT
1 Spicy Muscles UNIFIED
2 Rhabdo: First Cola CHAMORRI CROSSFIT
3 Sweaty Medballs UNIFIED CROSSFIT
4 The Sandbaggers CROSSFIT HITA
1 Team Unified UNIFIED CROSSFIT
2 CFGM MUD TEAM 6 CUSTOM FITNESS CROSSFIT GOF METGOT
3 Suicide Squad UNIFIED CROSSFIT / CROSSFIT HITA
4 Hello? UNIFIED CROSSFIT
1 LatteStrong CROSSFIT LATTE STONE
2 Double Date UNIFIED CROSSFIT
3 CFGM Kipping It Real CROSSFIT GOF METGOT
4

Workout 3

2x Rounds:  Max Handstand Walk Relay, MFMF

In 2minutes: complete 45 Double Unders, then in remaining time max feet handstand walks.  When 2mins are up, tag the next partner.

- Handstand walks will be scored based off of five feet segments

- Score:  Max total Feet

PERFORMANCE:  Double Unders & Handstand walks

FITNESS/FUN:  Bearcrawl & lunge FOR TIME. 2rounds with 16min TimeCap

- Each 5' block counts as one rep.  

- Reps not completed will be counted as 1 sec per rep and added to total time

FUN:  35/10

Fitness:  45/25

1 Chalk Dirty To Me CHAMORRI CROSSFIT
2 Table For 4 CROSSFIT HITA
3 Crazy Dirty Asians CHAMORRI CROSSFIT
4 But My Hands Hurt! UNIFIED
5 Happy Wife Happy Life CHAMORRI CROSSFIT
1 Spicy Muscles UNIFIED
2 Rhabdo: First Cola CHAMORRI CROSSFIT
3 Sweaty Medballs UNIFIED CROSSFIT
4 The Sandbaggers CROSSFIT HITA
1 Team Unified UNIFIED CROSSFIT
2 CFGM MUD TEAM 6 CUSTOM FITNESS CROSSFIT GOF METGOT
3 Suicide Squad UNIFIED CROSSFIT / CROSSFIT HITA
4 Hello? UNIFIED CROSSFIT
1 LatteStrong CROSSFIT LATTE STONE
2 Double Date UNIFIED CROSSFIT
3 CFGM Kipping It Real CROSSFIT GOF METGOT
Sunday - Sep 30

WORKOUT SIX:  For Time

START:  MM   

12x Alternating Sand Bag Cleans then sprint to marker together (50’ out 50’ back)
10x Alternating Sand Bag Cleans then sprint 
8x Alternating Sand Bag Cleans then sprint
6x Alternating Sand Bag Cleans then sprint

TAG:  FF - Same Rep Scheme for FF pair.

**Sprints count as 2 reps

**Reps not finished will be counted as 1sec per rep and added to total time.

PERORMANCE: 150/100

FITNESS:  100/70

FUN:  80/60

 

**Workout May Chance:  Pending Trench Mudder Timeline**

1 Hello? UNIFIED CROSSFIT
2 Suicide Squad UNIFIED CROSSFIT / CROSSFIT HITA
3 CFGM MUD TEAM 6 CUSTOM FITNESS CROSSFIT GOF METGOT
4 Team Unified UNIFIED CROSSFIT
1 Double Date UNIFIED CROSSFIT
2 CFGM Kipping It Real CROSSFIT GOF METGOT
3 LatteStrong CROSSFIT LATTE STONE
1 But My Hands Hurt! UNIFIED
2 The Sandbaggers CROSSFIT HITA
3 Sweaty Medballs UNIFIED CROSSFIT
4 Happy Wife Happy Life CHAMORRI CROSSFIT
1 Rhabdo: First Cola CHAMORRI CROSSFIT
2 Spicy Muscles UNIFIED
3 Crazy Dirty Asians CHAMORRI CROSSFIT
4 Chalk Dirty To Me CHAMORRI CROSSFIT
5 Table For 4 CROSSFIT HITA

Workout Four

Trench Challenge OCR - Obstacle Course Race


PERFORMANCE:  This division will compete in the Individual Elite division of the Trench Challege.  Combined scores for your team will determine your placing.  Fastest total time wins.

FITNESS:  This division will compete in the Four Person Team Challenge:  Your teams time will determine your placing.  Fastest time wins.

FUN:  Will not compete in this event.

Please see:  https://www.trenchevents.com/tc2018

All Trench Challenge Rules Apply for Workout Four.

Your score for this event will be based off of your time.

1 CFGM MUD TEAM 6 CUSTOM FITNESS CROSSFIT GOF METGOT
2 Double Date UNIFIED CROSSFIT
3 CFGM Kipping It Real CROSSFIT GOF METGOT
4 LatteStrong CROSSFIT LATTE STONE
5 Hello? UNIFIED CROSSFIT
6 Suicide Squad UNIFIED CROSSFIT / CROSSFIT HITA
7 Team Unified UNIFIED CROSSFIT
8 But My Hands Hurt! UNIFIED
9 Crazy Dirty Asians CHAMORRI CROSSFIT
10 Happy Wife Happy Life CHAMORRI CROSSFIT
11 Rhabdo: First Cola CHAMORRI CROSSFIT
12 Spicy Muscles UNIFIED
13 Sweaty Medballs UNIFIED CROSSFIT
14 The Sandbaggers CROSSFIT HITA

WORKOUT 5

Chipper Relay

For Time:  FFMM

- 400m Rowing (counts as 4 reps, 100m/rep)
- 30 Single Arm DB Push Press (15x each arm)
- 20 Burpee over rower
- 150 foot sand bag carry (counted as 2 reps, 75'/rep)

20min TC

**Reps not finished will be counted as 1sec per rep and added to total time.

PERFORMANCE:  DB 60lb/45lb, SB 150lb/100lb

FITNESS:  DB 45lb/35lb, SB 100lb/70lb

FUN:  DB 35lb/30lb, SB 80lb/60lb

1 But My Hands Hurt! UNIFIED
2 Happy Wife Happy Life CHAMORRI CROSSFIT
3 The Sandbaggers CROSSFIT HITA
4 Crazy Dirty Asians CHAMORRI CROSSFIT
1 Sweaty Medballs UNIFIED CROSSFIT
2 Rhabdo: First Cola CHAMORRI CROSSFIT
3 Spicy Muscles UNIFIED
4
1 Team Unified UNIFIED CROSSFIT
2 CFGM MUD TEAM 6 CUSTOM FITNESS CROSSFIT GOF METGOT
3 Hello? UNIFIED CROSSFIT
4 Suicide Squad UNIFIED CROSSFIT / CROSSFIT HITA
1 CFGM Kipping It Real CROSSFIT GOF METGOT
2 Double Date UNIFIED CROSSFIT
3 LatteStrong CROSSFIT LATTE STONE
4 Chalk Dirty To Me CHAMORRI CROSSFIT
5 Table For 4 CROSSFIT HITA