WOD 3:  JUMP AND JERK 

AMRAP: 7 Minutes

Buy In:  200 Double Unders (Scaled:  300 Singles)

Max Rep Jerks (Rx:  175/115; S: 115/75)

1 #blessed
2 All Chalk No Thrusters
3 Booty and the beast
4 Bringing up the rear
5 Creighton All-Stars
6 Darth Dread Lift
7 Deadlift Divas CFK
8 Fun Sized Blondies
9 Hangry Birds
10 Hurts So Good
1 Jacked goose
2 Snitches Get Snatches
3 Swolemates
4 TBD
5 Team 100
6 Team Undecided
7 The 7amer’s
8 The A's have it!
9 WOD Did We Get Into?
10
1 A-Team
2 Amrappers Delight
3 Asim and Jonathan
4 BriannEva
5 It's 4 O'Clock Somewhere
6 Morning Class, Chalk & Sass
7 only here to touch and go
8 The Thigh’s the Limit
9 WootBin
10
1 Kipping up with the Carbdashians
2 Pebbles and Bam Bam
3 Puss and Boots
4 Rowing Pains
5 Chalkaholics
6 The JV Squad
7 We Race The Sun
8
9
10
Saturday - Oct 13

WOD 1:  CLEAN LADDER 

Athletes start at the respective start line, and move to the first bar and complete a CLEAN.  Each team member must complete one Clean every 30 seconds with progressively heavier barbells.  Athletes will have 15 seconds to transition to their next barbell.  Athletes will continue to progress up the ladder until they are unable to complete a rep within the 30 second window.  

Scaled Clean Ladder: 

95/65; 115/75; 125/85; 135/95; 155/105; 165/115; 175/125; 185/135; 195/145; 205/155; 225/165; 

Rx Clean Ladder: 

135/95; 155/105; 175/115; 185/125; 195/135; 205/145; 225/155; 235/165; 245/175; 255/185; 265/195; 275/205

If an athlete reaches the end of the ladder they will be provided additional weight to continue for 30 second increments until failure.  



1 All Chalk No Thrusters
2 Booty and the beast
3 Bringing up the rear
4 Creighton All-Stars
5 Darth Dread Lift
6 Deadlift Divas CFK
7 Fun Sized Blondies
8 Hangry Birds
9 Hurts So Good
10 Jacked goose
11 Snitches Get Snatches
12 Swolemates
13 TBD
14 Team 100
15 Team Undecided
16 The 7amer’s
17 The A's have it!
18 WOD Did We Get Into?
19 #blessed
20
1 A-Team
2 Amrappers Delight
3 Asim and Jonathan
4 BriannEva
5 It's 4 O'Clock Somewhere
6 Kipping up with the Carbdashians
7 Morning Class, Chalk & Sass
8 only here to touch and go
9 Pebbles and Bam Bam
10 Rowing Pains
11 Chalkaholics
12 The JV Squad
13 The Thigh’s the Limit
14 We Race The Sun
15 WootBin
16 Puss and Boots
17
18
19
20

WOD 2:  STATIONS 

Teams will have 2 Minutes at each station to complete max reps of each movement.   

Station 1:  Toes to Bar (S:  Hanging Knee Raises) 

Station 2:  Max DB Box Step Ups (Rx: 50/35; S: 35/20)

Station 3:  Max D-Ball Ground to Shoulder (Rx: 100/70; S: 70/50) 

Station 4:  Max Synchronized Bar Hop Burpees  

Station 5:  Max Front Squats (Rx:  135/95; S: 95/65)

Score is total number of reps combined.  One athlete working at at time.  There is no transition time to next station.  At call of 2 minutes, teams rotate.  

1 All Chalk No Thrusters
2 Booty and the beast
3 Bringing up the rear
4 Creighton All-Stars
5 Darth Dread Lift
6 Deadlift Divas CFK
7 Fun Sized Blondies
8 Hangry Birds
9 Hurts So Good
10 Jacked goose
11 Snitches Get Snatches
12 Swolemates
13 TBD
14 Team 100
15 Team Undecided
16 The 7amer’s
17 The A's have it!
18 WOD Did We Get Into?
19 #blessed
20
1 A-Team
2 Amrappers Delight
3 Asim and Jonathan
4 BriannEva
5 It's 4 O'Clock Somewhere
6 Kipping up with the Carbdashians
7 Morning Class, Chalk & Sass
8 only here to touch and go
9 Pebbles and Bam Bam
10 Rowing Pains
11 Chalkaholics
12 The JV Squad
13 The Thigh’s the Limit
14 We Race The Sun
15 WootBin
16 Puss and Boots
17
18
19
20