EVENT 1 - DIG DUG

AMRAP Relay 
   • 7 Burpee Box Jump Overs
   • 12 Dumbbell Hang Clean & Jerk (6 Each Arm)
   • 11 Wall Ball (10' / 9')

Team Format: M/F/M/F ... or ... F/M/F/M (entire team works together)

Total Time: 11:00

Description: 
Workout is a team AMRAP / Relay, the team will choose how they rotate through athletes but must alternate between the men and women. Each team will be given a lane that contains a multi-sided box, a dumbbell for the men & women, a wall ball for the men & women. The 1st athlete will perform 7 Burpee Box Jump Overs, 12 Dumbbell Hang Clean & Jerks, and 11 Wall Ball. After they have completed a full round they tag their next teammate. Teams continue to rotate through as many times as possible in allotted time. 


Score: Workout is worth a potential 2 Points (score gets entered twice)
1A) Total Rounds & Reps completed by the team
1B) Total Rounds & Reps completed by the team

Big Bell:
Box = 30/24", step-ups are not permitted
Dumbbell = 50/35 lbs
Wall Ball = 25lbs @ 10' Men / 16 lbs @ 9' Women

Little Bell:
Box = 24/20", step-ups are permitted
Dumbbell = 35/20 lbs
Wall Ball = 20lb @ 10' Men / 14 lbs @ 9' Women

Movement Standards:

Burpee Box Jump Overs - similar to the Open, at the beginning of the repetition each athlete starts standing tall. They then must go chest to deck in the bottom of their burpee before standing up and jumping over their box, they do not need to open their hips on top of the box and they can either step or jump in and out of the burpee.Step-ups are permitted in the Little Bell division.

Dumbbell Hang Clean & Jerk - similar to the Open, each athlete must fully stand-up with the dumbbell before starting their lift. Each athlete must then clean the dumbbell to their shoulder (dumbbell must make contact with the shoulder), before pressing, push-pressing, or jerking the dumbbell overhead. If the athlete jerks the weight they must stand tall and bring their feet together in order to complete the rep.

Wall Ball – each team will be allotted 1 wall-ball station with a 9' & 10' target as well as a men’s and women’s weight medicine ball. Standards will be a full squat (crease of hip below the top of knee) at the bottom and the ball hitting its target line at the top.

1 Run Like the Winded TRINITY CROSSFIT
2 Two Snatches and a Couple of Jerks CROSSFIT STRONGTOWN
3 Sas-Squat CROSSFIT BETHEL
4 Override B CROSSFIT OVERRIDE
5 203 We Need a Name CROSSFIT 203
6 Boy Wonder and the Power Snatches CROSSFIT TRUE
7 Strange Gorillas KONG CROSSFIT
8 Demogorgons CROSSFIT OVERRIDE
1 Hair of the Wod CROSSFIT TRUE
2 Bitchin' All The Way!! CROSSFIT 203
3 Be11as & Fe11as CROSSFIT STRONGTOWN
4 Crossfit Bethel CROSSFIT BETHEL
5 Beyond Reason Fitness CROSSFIT 203
6 The Goon Squad CROSSFIT OVERRIDE
7 Custom Cakes By: Sarah CROSSFIT RELOAD
8 Misters, Blisters, and Swole Sisters CROSSFIT OVERRIDE
1 Stranger Hookers CROSSFIT HOOK’D
2 203 Benchwarmers CROSSFIT 203
3 WOD we get into CROSSFIT BETHEL
4 The Wodding Dead CROSSFIT RELOAD
5 Benchwarmers 2.0 CROSSFIT OVERRIDE
6 Justice for Barb BIONIC CROSSFIT
7 There’s Something About Barb CROSSFIT STRONGTOWN
8
1 Team EMA CROSSFIT OVERRIDE
2 D'artagnan's Disciples CROSSFIT STRONGTOWN
3 Swagg crossfit SWAGG CROSSFIT
4 Show Me Your Snatch BRANFORD CROSSFIT
5 Schnitzels with Chaperons CROSSFIT STRONGTOWN
6 Team True CROSSFIT TRUE
7 3 Chops + 1 Strudel CROSSFIT 203
8 Team 203 CROSSFIT 203

EVENT 2 - THE UPSIDE DOWN

12 Minute AMRAP Relay:
   • 8 Alternating Dumbbel Snatch
   • 16' Dumbbell Waiter Lunge (Right or Left Arm)
   • 8 Handstand Push-ups (BB) .... 8 Hand Release Push-ups (LB)
   • 16' Dumbbell Waiter Lunge (Opposite Arm)

Team Format:  M/F/M/F ... or ... F/M/F/M (entire team works together)

Total Time: 12:00

Description:
Workout is a team AMRAP / Relay, the team will choose how they rotate through athletes but must alternate between the men and women. Each team will be given a lane that contains both a men's and women's dumbbell as well as handstand (or hand release) push-up station. The 1st athlete will perform 8 Alternating Dumbbell Snatch, a 16' Dumbbell Waiter Lunge, 8 Handstand Push-ups (Big Bell) or 8 Hand Release Push-ups (Little Bell), and one more 16' Dumbbell Waiter Lunge. After they have completed a full round they tag their next teammate. Teams continue to rotate through as many times as possible in 12 minutes.

Score: Workout is worth a potential 2 Points (score gets entered twice)
2A) Total Rounds & Reps completed by the team
2B) Total Rounds & Reps completed by the team

Big Bell:
Dumbbell Snatch = Full Squat Snatch @ 50/35 lbs
Handstand Push-ups

Little Bell:
Dumbbell Snatch = Power Snatch @ 40/25 lbs 
Hand Release Push-ups

Movement Standards:

Alternating Dumbbell Snatch – dumbbell starts with both heads on the ground, athlete must lift the dumbbell from the ground to overhead in a single pull. The rep is completed when the athlete is standing tall with the dumbbell fully locked out overhead. Like the Open, the non-lifting hand is not allowed to touch / push-off any part of the body on the pull to overhead. Athletes are permitted to alternate hands on the transition back to the ground, both heads of the dumbbell must touch the ground at the start of each rep.

Dumbbell Squat Snatch (Big Bell only) - each repetition must pass through the bottom of a single arm overhead squat before standing tall with their hips, knees, and arm locked out at the top. The standard for the overhead squat is the same an air squat - crease of hip below the top of knee at the bottom.

Dumbbell Waiter Lunge – prior to starting the lunges the athlete must have the dumbbell in an overhead locked out position with whatever arm they are choosing to start with. Athlete must lunge down the floor (16') while holding the dumbbell overhead and having their back knee kiss the ground between each rep. Both feet must start behind the designated line and finish with both heels clearly over the line.

Handstand Push-ups (Big Bell) – each team will be given a handstand push-up station with a set of bumper plates (35 lbs) to mark the hand positions and an abmat for the head in the middle. At the start of each rep the athlete must kick-up to the wall and show control at the top of the handstand before starting their rep...kicking up to a headstand or resting on the head and starting from their is not permitted. After showing control at the top the athlete must lower themselves down making contact with their head to the AbMat before pressing or kipping out of the bottom.

Hand Release Push-ups (Little Bell) – each team will be given a designated area to complete their hand release push-ups. Each rep starts with the athlete locked out in the top of a plank hold. From there the athlete lowers their chest to the ground, releases / picks up their hands with their chest to the deck before pressing out to finish the movement witht their arms locked out at the top of a plank.

1 Run Like the Winded TRINITY CROSSFIT
2 Two Snatches and a Couple of Jerks CROSSFIT STRONGTOWN
3 Sas-Squat CROSSFIT BETHEL
4 Override B CROSSFIT OVERRIDE
5 203 We Need a Name CROSSFIT 203
6 Boy Wonder and the Power Snatches CROSSFIT TRUE
7 Strange Gorillas KONG CROSSFIT
8 Demogorgons CROSSFIT OVERRIDE
1 Hair of the Wod CROSSFIT TRUE
2 Bitchin' All The Way!! CROSSFIT 203
3 Be11as & Fe11as CROSSFIT STRONGTOWN
4 Crossfit Bethel CROSSFIT BETHEL
5 Beyond Reason Fitness CROSSFIT 203
6 The Goon Squad CROSSFIT OVERRIDE
7 Custom Cakes By: Sarah CROSSFIT RELOAD
8 Misters, Blisters, and Swole Sisters CROSSFIT OVERRIDE
1 Stranger Hookers CROSSFIT HOOK’D
2 203 Benchwarmers CROSSFIT 203
3 WOD we get into CROSSFIT BETHEL
4 The Wodding Dead CROSSFIT RELOAD
5 Benchwarmers 2.0 CROSSFIT OVERRIDE
6 Justice for Barb BIONIC CROSSFIT
7 There’s Something About Barb CROSSFIT STRONGTOWN
8
1 Team EMA CROSSFIT OVERRIDE
2 D'artagnan's Disciples CROSSFIT STRONGTOWN
3 Swagg crossfit SWAGG CROSSFIT
4 Show Me Your Snatch BRANFORD CROSSFIT
5 Schnitzels with Chaperons CROSSFIT STRONGTOWN
6 Team True CROSSFIT TRUE
7 3 Chops + 1 Strudel CROSSFIT 203
8 Team 203 CROSSFIT 203

EVENT 3 - THE POLLYWOG

Max Barbell Complex
   • 5 Deadlifts
   • 4 Hang Cleans (squat or power)
   • 2 Cleans (squat or power)Complex is unbroken / touch & go.

Team Format: M/M | F/F ... or ... F/F | M/M

Total Time: 13:00 ... 6:00 per pair with a 1:00 transition

Description:
Each team will have 1 station with 2 barbells (45/35) and a stack of weights (45/35/25/15/10/5/2.5 – 275 total pounds, 320 with 45# bar, 310 with 35# bar). Teams choose whether the men or the women start the workout, from there the 1st pair will have 6 minutes for each partner to set a max clean complex. Only the working partners are allowed to change weights. Bars are allowed to be loaded during the transition time but must be empty at the start of the workout.

Score: Workout is worth a potential 2 Points (Men's weight & Women's Weight)
3A) Total Weight Lifted by Men
3B) Total Weight Lifted by Women

Big Bell:
Scores are ranked against Big Bell Division

Little Bell:
Scores are ranked against Little Bell Division

Movement Standards:

Unbroken / Touch & Go -  once the barbell complex is started the athlete must complete all the reps without dropping the bar or resetting. Athletes are allowed to pause / readjust in the hang position during any of the movements....readjusting or pausing with the bar on the ground will be considered a no-rep for the complex. 

Deadlift - each repetition starts with the barbell on the ground and finishes when the athlete is standing tall with their knees & hips locked out and their shoulders behind the bar. Bouncing the bar between reps is not permitted.

Hang Clean - starting at the finish of the deadlift (top of the hang position), the athlete must clean the bar up to their shoulder and stand up fully with the bar.  A 'low' hang clean is permitted as along as the bar does not pass below the knees during the dip / pull. Either hang squat cleans or hang power cleans are permitted.

Clean - each repetition starts with the barbell on the ground. From there the athlete must clean the bar up to their shoulder and stand up fully with the bar.  Either squat cleans or power cleans are permitted.

1 Run Like the Winded TRINITY CROSSFIT
2 Two Snatches and a Couple of Jerks CROSSFIT STRONGTOWN
3 Sas-Squat CROSSFIT BETHEL
4 Override B CROSSFIT OVERRIDE
5 203 We Need a Name CROSSFIT 203
6 Boy Wonder and the Power Snatches CROSSFIT TRUE
7 Strange Gorillas KONG CROSSFIT
8 Demogorgons CROSSFIT OVERRIDE
1 Hair of the Wod CROSSFIT TRUE
2 Bitchin' All The Way!! CROSSFIT 203
3 Be11as & Fe11as CROSSFIT STRONGTOWN
4 Crossfit Bethel CROSSFIT BETHEL
5 Beyond Reason Fitness CROSSFIT 203
6 The Goon Squad CROSSFIT OVERRIDE
7 Custom Cakes By: Sarah CROSSFIT RELOAD
8 Misters, Blisters, and Swole Sisters CROSSFIT OVERRIDE
1 Stranger Hookers CROSSFIT HOOK’D
2 203 Benchwarmers CROSSFIT 203
3 WOD we get into CROSSFIT BETHEL
4 The Wodding Dead CROSSFIT RELOAD
5 Benchwarmers 2.0 CROSSFIT OVERRIDE
6 Justice for Barb BIONIC CROSSFIT
7 There’s Something About Barb CROSSFIT STRONGTOWN
8
1 Team EMA CROSSFIT OVERRIDE
2 D'artagnan's Disciples CROSSFIT STRONGTOWN
3 Swagg crossfit SWAGG CROSSFIT
4 Show Me Your Snatch BRANFORD CROSSFIT
5 Schnitzels with Chaperons CROSSFIT STRONGTOWN
6 Team True CROSSFIT TRUE
7 3 Chops + 1 Strudel CROSSFIT 203
8 Team 203 CROSSFIT 203

EVENT 4 - THE FLEA AND THE ACROBAT

Synchronized Ascending Ladder
   • 5 Thrusters
   • 5 Toes to Bar (BB) ... or ... 5 Sit-ups (LB)
      +3 Reps each completed round

Team Format: M/F | M/F (co-ed pairs)
Total Time: 13:30 Minutes Overall - 6:30 Per Pair with a 0:30 Transition

Description:
Each team will have 1 station with a men's and women's barbell as well as a toe to bar station (Big Bell) or a sit-up station (Little Bell). At the start of the workout the 1st pair begins their ladder. This workout is 'synchronized' and both partners must be moving together the entire time.  

Score: Workout is worth a potential 2 Points (Men's weight & Women's Weight)
4A) Total Reps completed by Pair 1
4B) Total Reps completed by Pair 2

Big Bell:
Thrusters = 95/65 lbs
Toes to Bar

Little Bell:
Thrusters = 75/45 lbs
Sit-ups

Movement Standards:

Thruster – bar starts on the ground for the initial rep, after that the athlete must get the bar to their shoulders (front rack position) and pass through a full front squat before standing tall and locking out the bar overhead. The rep is completed when the athlete is standing with the bar locked out overhead with their hips, knees, and arms locked out. 

Toes to Bar – rep starts with athlete hanging from pull-up bar (arms locked out), athlete must bring their feet up to the pull-up bar making contact with some portion of their shoes. Both feet must make contact with the bar in between the athlete’s hands.

Sit-ups – each team is given one abmat, athlete must sit back and touch the ground with both hands (above their shoulders) before sitting up and touching the ground by their feet, athlete must sit-up to 90 degrees.

1 Run Like the Winded TRINITY CROSSFIT
2 Two Snatches and a Couple of Jerks CROSSFIT STRONGTOWN
3 Sas-Squat CROSSFIT BETHEL
4 Override B CROSSFIT OVERRIDE
5 203 We Need a Name CROSSFIT 203
6 Boy Wonder and the Power Snatches CROSSFIT TRUE
7 Strange Gorillas KONG CROSSFIT
8 Demogorgons CROSSFIT OVERRIDE
1 Hair of the Wod CROSSFIT TRUE
2 Bitchin' All The Way!! CROSSFIT 203
3 Be11as & Fe11as CROSSFIT STRONGTOWN
4 Crossfit Bethel CROSSFIT BETHEL
5 Beyond Reason Fitness CROSSFIT 203
6 The Goon Squad CROSSFIT OVERRIDE
7 Custom Cakes By: Sarah CROSSFIT RELOAD
8 Misters, Blisters, and Swole Sisters CROSSFIT OVERRIDE
1 Stranger Hookers CROSSFIT HOOK’D
2 203 Benchwarmers CROSSFIT 203
3 WOD we get into CROSSFIT BETHEL
4 The Wodding Dead CROSSFIT RELOAD
5 Benchwarmers 2.0 CROSSFIT OVERRIDE
6 Justice for Barb BIONIC CROSSFIT
7 There’s Something About Barb CROSSFIT STRONGTOWN
8
1 Team EMA CROSSFIT OVERRIDE
2 D'artagnan's Disciples CROSSFIT STRONGTOWN
3 Swagg crossfit SWAGG CROSSFIT
4 Show Me Your Snatch BRANFORD CROSSFIT
5 Schnitzels with Chaperons CROSSFIT STRONGTOWN
6 Team True CROSSFIT TRUE
7 3 Chops + 1 Strudel CROSSFIT 203
8 Team 203 CROSSFIT 203