Event #1: Power & Grace


6 Mins to find Max

Power Clean + Hang Squat Clean


Each team will start with an empty barbell. At the call of 3-2-1 Go, each team will have 6 minutes for every member to find a Max Power Clean and Hang Clean.  Only 1 Athlete may work at a time, however, your team members may help add weight to the barbell. Transitioning from the Power Clean to the Hang Squat Clean, the barbell must stay off the ground and above the knee for the repetition to count. Each athlete may lift as many times as they want in the 6 minutes. 


The team’s score for Event #1 is each members’ max lift in the complex added together. If any team member is unable to successfully lift at least one time, the athlete will receive a score of “0.”


For the Power Clean, the barbell will start on the ground and finishes on your shoulders with the elbows in front of the bar with your hips and knees fully extended.  These must be caught above parallel as NO SQUAT CLEANS are permitted.


For the Hang Squat Clean, the barbell MUST STAY above the knee. At the bottom of the squat clean, the hip crease must be below the top of the knee. You MUST catch the clean in the squat. You MAY NOT power clean the weight and then front squat it to complete the repetition. The rep finishes when the athlete is standing tall with the barbell, with elbows in front of the bar, and hips and knees fully extended.

 

 

1 Boy Moms T BONE CROSSFIT
2 Aggressively Average CROSSFIT CENTRAL BURNET
3 All Pain No Gain GIDDINGS CROSSFIT
4 Babes and Barbells CROSSFIT CENTRAL DOWNTOWN
5 Ball Busters CROSSFIT CENTRAL - BURNET
6 Barlerina Gals HEROES CROSSFIT
7 Beast Mode CROSSFIT CENTRAL BURNET
8 Big Kips & Hard Nips INDEPENDENT
9 Blister Sisters CROSSFIT CITY LIMITS
10 Booty and the Beast CROSSFIT STRIVE BASTROP
1 Chalk Fairies CROSSFIT STRENGHT HAVEN
2 Chalk To Me Dirties CROSSFIT WEST
3 Chalkaholics EAST DALLAS CROSSFIT
4 Doin it for the Queso CROSSFIT CEDAR PARK
5 Drippin Belles Team 2 CROSSFIT DRIPPING SPRINGS
6 Drippin' Belles Team 1
7 Drop it Like a Squat GET UBER FIT
8 First Timers GRAND MESA CROSSFIT
9 Friends with Benefitness KILL IT CROSSFIT
10 Goal Diggers INDEPENDENT
1 Hakuna MaSquata CROSSFIT STRENGTH HAVEN
2 Hell’s Belles CROSSFITCENTRAL
3 Here Comes Trouble
4 Heroes Crossfit Strong HEROES CROSSFIT
5 Iron Maidens GRAND MESA CROSSFIT
6 KerrBelles 04 STRENGTH
7 Kipping It Real HEROES CROSSFIT
8 Mettle Marvels CROSSFIT METTLE
9 NACHO PROBLEM GRAND MESA CROSSFIT
10 No Sleep Til Barbells CROSSFIT LAKEWAY
1 sHEROES HEROES CROSSFIT
2 Strivin' Dirty CROSSFIT STRIVE BASTROP
3 Taco Belles BODYLAB CROSSFIT
4 TBA CC BURNET
5 Team Thunder Cats IRON GREEN HOUSE
6 The Dinner Belles GET UBER FIT
7 The Rack Pack CROSSFIT LAKEWAY
8 Thrown Together GIDDINGS CROSSFIT
9 Trap Queens INDEPENDENT
10 WHOLE DAMN MEAL CROSSFIT LUMOS
1 OOOO4tribe 04 STRENGTH
2 Quad Killers
3 Run Like The Wind{ed} FITNESSLAB CROSSFIT
4 Sassy, Classy, Brassy and Smart Assy CROSSFIT TEXAS
5 Will WOD for Wine SAN ANGELO CROSSFIT
6 #Vintage FITNESSLAB
7 Hundo P CROSSFIT CEDAR PARK
8 Snatch Masters GET UBER FIT
9 Sochac & the Three Bears CROSSFIT JAAKARHU
10
1 Biggie Smalls GRAND MESA CROSSFIT
2 Chalk Blockers CROSSFIT XCVII WEST
3 CrossFit Seguin CROSSFIT SEGUIN
4 CrossFit Texas Power Pellets CROSSFIT TEXAS
5 Heroes Legends HEROES CROSSFIT
6 Match Made in Haven CROSSFIT STRENGTH HAVEN
7 Mom Genes CROSSFIT STRIVE BASTROP
8 SoChac Chicks CROSSFIT SOCHAC
9
10
1 Squats: Making Butts Great Again! Crossfit Cohesion Bastrop
2 Stronger Than Your Boyfriend GET UBER FIT
3 Team Sprag CROSSFIT SPRAG
4 The Jacked Unicorns CROSSFIT STRIVE BASTROP
5 WE JUST MET INDEPENDENT
6 WOD Save The Queen CROSSFIT CENTRAL DOWNTOWN
7 Yoda and The Jedis LONESTAR CROSSFIT
8
9
10
1 Dumbells INDEPENDENT
2 Future Olympians CROSSFIT LAKE TRAVIS
3 Killer Cubs CROSSFIT JAAKARHU
4 Two Peas in a WOD INDEPENDENT
5 Young Guns CROSSFIT LAKE TRAVIS
6 CrossFit Texas CROSSFIT TEXAS
7 Firebelles CROSSFIT LAKE TRAVIS
8 Future Fittest CROSSFIT LAKE TRAVIS
9
10

Event #2: 

In Pairs

30-20-10

Hang Power Snatch 85/55 Partner Holds DL Bar 145/85

T2B Partner Hangs from Pull Up Bar

*16 Min Time Cap


This workout will be done in Pairs. At the Call of 3-2-1 Go, the first pair F1F2 will run out to the barbell and complete 30 Hang Power Snatches. While one athlete is working on Hang Power Snatches, the other athlete is holding the barbell at the top of a Deadlift. Repetitions will only be counted when the barbell is held at full extension, with knees and hips locked out. F1 and F2 may switch at any time. Once they complete their 30 Hang Power Snatches, they will move on to the pull up bar where they will complete 30 Toes to Bar. While one athlete is working on Toes to Bar the other athlete must be hanging from the pull up bar. Again they may switch as often as they like until all 30 are complete. 


Once all 30 Toes to Bar are complete, they will run back to their starting pad where the second pair F3F4 will then take on 30 Hang Power Snatch and 30 Toes to Bar in the same fashion.


The workout goes as follows:

Pair 1 F1F2 30 Hang Power Snatch 30 Toes to Bar

Pair 2 F3F4 30 Hang Power Snatch 30 Toes to Bar

Pair 1 F1F2 20 Hang Power Snatch 20 Toes to Bar

Pair 2 F3F4 20 Hang Power Snatch 20 Toes to Bar

Pair 1 F1F2 10 Hang Power Snatch 10 Toes to Bar

Pair 2 F3F4 10 Hang Power Snatch 10 Toes to Bar


Once the second pair finishes their 10 Toes to Bar, they will run back to their starting pad where time will be called. 


The score for this workout is the time it takes to complete it all or the number of repetitions completed in 16 minutes.


RX:

In Pairs

30-20-10

Hang Power Snatch 85# Partner Holds DL Bar 145#

T2B Partner Hangs from Pull Up Bar

*16 Min Time Cap


Scaled:

In Pairs

30-20-10

Hang Power Snatch 55# Partner Holds DL Bar 85#

Hanging Knee Raises Partner Hangs from Pull Up Bar

*16 Min Time Cap


Masters 40#

In Pairs

30-20-10

Hang Power Snatch 65# Partner Holds DL Bar 12face5#

T2B Partner Hangs from Pull Up Bar

*16 Min Time Cap

 

 

1 Boy Moms T BONE CROSSFIT
2 Aggressively Average CROSSFIT CENTRAL BURNET
3 All Pain No Gain GIDDINGS CROSSFIT
4 Babes and Barbells CROSSFIT CENTRAL DOWNTOWN
5 Ball Busters CROSSFIT CENTRAL - BURNET
6 Barlerina Gals HEROES CROSSFIT
7 Beast Mode CROSSFIT CENTRAL BURNET
8 Big Kips & Hard Nips INDEPENDENT
9 Blister Sisters CROSSFIT CITY LIMITS
10 Booty and the Beast CROSSFIT STRIVE BASTROP
1 Chalk Fairies CROSSFIT STRENGHT HAVEN
2 Chalk To Me Dirties CROSSFIT WEST
3 Chalkaholics EAST DALLAS CROSSFIT
4 Doin it for the Queso CROSSFIT CEDAR PARK
5 Drippin Belles Team 2 CROSSFIT DRIPPING SPRINGS
6 Drippin' Belles Team 1
7 Drop it Like a Squat GET UBER FIT
8 First Timers GRAND MESA CROSSFIT
9 Friends with Benefitness KILL IT CROSSFIT
10 Goal Diggers INDEPENDENT
1 Hakuna MaSquata CROSSFIT STRENGTH HAVEN
2 Hell’s Belles CROSSFITCENTRAL
3 Here Comes Trouble
4 Heroes Crossfit Strong HEROES CROSSFIT
5 Iron Maidens GRAND MESA CROSSFIT
6 KerrBelles 04 STRENGTH
7 Kipping It Real HEROES CROSSFIT
8 Mettle Marvels CROSSFIT METTLE
9 NACHO PROBLEM GRAND MESA CROSSFIT
10 No Sleep Til Barbells CROSSFIT LAKEWAY
1 sHEROES HEROES CROSSFIT
2 Strivin' Dirty CROSSFIT STRIVE BASTROP
3 Taco Belles BODYLAB CROSSFIT
4 TBA CC BURNET
5 Team Thunder Cats IRON GREEN HOUSE
6 The Dinner Belles GET UBER FIT
7 The Rack Pack CROSSFIT LAKEWAY
8 Thrown Together GIDDINGS CROSSFIT
9 Trap Queens INDEPENDENT
10 WHOLE DAMN MEAL CROSSFIT LUMOS
1 OOOO4tribe 04 STRENGTH
2 Quad Killers
3 Run Like The Wind{ed} FITNESSLAB CROSSFIT
4 Sassy, Classy, Brassy and Smart Assy CROSSFIT TEXAS
5 Will WOD for Wine SAN ANGELO CROSSFIT
6 #Vintage FITNESSLAB
7 Hundo P CROSSFIT CEDAR PARK
8 Snatch Masters GET UBER FIT
9 Sochac & the Three Bears CROSSFIT JAAKARHU
10
1 Biggie Smalls GRAND MESA CROSSFIT
2 Chalk Blockers CROSSFIT XCVII WEST
3 CrossFit Seguin CROSSFIT SEGUIN
4 CrossFit Texas Power Pellets CROSSFIT TEXAS
5 Heroes Legends HEROES CROSSFIT
6 Match Made in Haven CROSSFIT STRENGTH HAVEN
7 Mom Genes CROSSFIT STRIVE BASTROP
8 SoChac Chicks CROSSFIT SOCHAC
9
10
1 Squats: Making Butts Great Again! Crossfit Cohesion Bastrop
2 Stronger Than Your Boyfriend GET UBER FIT
3 Team Sprag CROSSFIT SPRAG
4 The Jacked Unicorns CROSSFIT STRIVE BASTROP
5 WE JUST MET INDEPENDENT
6 WOD Save The Queen CROSSFIT CENTRAL DOWNTOWN
7 Yoda and The Jedis LONESTAR CROSSFIT
8
9
10
1 Dumbells INDEPENDENT
2 Future Olympians CROSSFIT LAKE TRAVIS
3 Killer Cubs CROSSFIT JAAKARHU
4 Two Peas in a WOD INDEPENDENT
5 Young Guns CROSSFIT LAKE TRAVIS
6 CrossFit Texas CROSSFIT TEXAS
7 Firebelles CROSSFIT LAKE TRAVIS
8 Future Fittest CROSSFIT LAKE TRAVIS
9
10

Event #3:

In Relay Style

12 Min AMRAP

5 Devils Press

30 Double Unders

10 Wall Balls

5 Chest to Bar Pull Ups


All Athletes will start at the starting pad. At the call of 3-2-1 go, F1 will run out and complete 5 Devils Press, 30 Double Unders, 10 Wall Balls, and 5 Chest to Bar Pull Ups. Once complete, F1 will run back to their starting pad to tag F2 to complete the same 4 movements. The workout will continue in this fashion F1 to F2 to F3 to F4 then back to F1 for the full 12 minutes. 


The score for this workout will be the total number of repetitions completed by the team in 12 minutes. 


Devils Press: Athletes will start each repetition with the dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor. From here, the athlete will jump to their feet, never taking their hands from the dumbbells. Next, the athlete shall snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This shall indicate a completed repetition.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells.


RX:

In Relay Style

12 Min AMRAP

5 Devils Press 25#

30 Double Unders

10 Wall Balls 20#

5 Chest to Bar Pull Ups


Masters:

In Relay Style

12 Min AMRAP

5 Devils Press 25#

30 Double Unders

10 Wall Balls 14#

5 Chin Over Bar Pull Ups


Scaled:

In Relay Style

12 Min AMRAP

5 Devils Press 15#

30 Double Unders

10 Wall Balls 10#

5 Chin Over Bar Pull Ups

*can scale down to 40 Single Unders and 10 Jumping Pull Ups

1 Boy Moms T BONE CROSSFIT
2 Aggressively Average CROSSFIT CENTRAL BURNET
3 All Pain No Gain GIDDINGS CROSSFIT
4 Babes and Barbells CROSSFIT CENTRAL DOWNTOWN
5 Ball Busters CROSSFIT CENTRAL - BURNET
6 Barlerina Gals HEROES CROSSFIT
7 Beast Mode CROSSFIT CENTRAL BURNET
8 Big Kips & Hard Nips INDEPENDENT
9 Blister Sisters CROSSFIT CITY LIMITS
10 Booty and the Beast CROSSFIT STRIVE BASTROP
1 Chalk Fairies CROSSFIT STRENGHT HAVEN
2 Chalk To Me Dirties CROSSFIT WEST
3 Chalkaholics EAST DALLAS CROSSFIT
4 Doin it for the Queso CROSSFIT CEDAR PARK
5 Drippin Belles Team 2 CROSSFIT DRIPPING SPRINGS
6 Drippin' Belles Team 1
7 Drop it Like a Squat GET UBER FIT
8 First Timers GRAND MESA CROSSFIT
9 Friends with Benefitness KILL IT CROSSFIT
10 Goal Diggers INDEPENDENT
1 Hakuna MaSquata CROSSFIT STRENGTH HAVEN
2 Hell’s Belles CROSSFITCENTRAL
3 Here Comes Trouble
4 Heroes Crossfit Strong HEROES CROSSFIT
5 Iron Maidens GRAND MESA CROSSFIT
6 KerrBelles 04 STRENGTH
7 Kipping It Real HEROES CROSSFIT
8 Mettle Marvels CROSSFIT METTLE
9 NACHO PROBLEM GRAND MESA CROSSFIT
10 No Sleep Til Barbells CROSSFIT LAKEWAY
1 sHEROES HEROES CROSSFIT
2 Strivin' Dirty CROSSFIT STRIVE BASTROP
3 Taco Belles BODYLAB CROSSFIT
4 TBA CC BURNET
5 Team Thunder Cats IRON GREEN HOUSE
6 The Dinner Belles GET UBER FIT
7 The Rack Pack CROSSFIT LAKEWAY
8 Thrown Together GIDDINGS CROSSFIT
9 Trap Queens INDEPENDENT
10 WHOLE DAMN MEAL CROSSFIT LUMOS
1 OOOO4tribe 04 STRENGTH
2 Quad Killers
3 Run Like The Wind{ed} FITNESSLAB CROSSFIT
4 Sassy, Classy, Brassy and Smart Assy CROSSFIT TEXAS
5 Will WOD for Wine SAN ANGELO CROSSFIT
6 #Vintage FITNESSLAB
7 Hundo P CROSSFIT CEDAR PARK
8 Snatch Masters GET UBER FIT
9 Sochac & the Three Bears CROSSFIT JAAKARHU
10
1 Biggie Smalls GRAND MESA CROSSFIT
2 Chalk Blockers CROSSFIT XCVII WEST
3 CrossFit Seguin CROSSFIT SEGUIN
4 CrossFit Texas Power Pellets CROSSFIT TEXAS
5 Heroes Legends HEROES CROSSFIT
6 Match Made in Haven CROSSFIT STRENGTH HAVEN
7 Mom Genes CROSSFIT STRIVE BASTROP
8 SoChac Chicks CROSSFIT SOCHAC
9
10
1 Squats: Making Butts Great Again! Crossfit Cohesion Bastrop
2 Stronger Than Your Boyfriend GET UBER FIT
3 Team Sprag CROSSFIT SPRAG
4 The Jacked Unicorns CROSSFIT STRIVE BASTROP
5 WE JUST MET INDEPENDENT
6 WOD Save The Queen CROSSFIT CENTRAL DOWNTOWN
7 Yoda and The Jedis LONESTAR CROSSFIT
8
9
10
1 Dumbells INDEPENDENT
2 Future Olympians CROSSFIT LAKE TRAVIS
3 Killer Cubs CROSSFIT JAAKARHU
4 Two Peas in a WOD INDEPENDENT
5 Young Guns CROSSFIT LAKE TRAVIS
6 CrossFit Texas CROSSFIT TEXAS
7 Firebelles CROSSFIT LAKE TRAVIS
8 Future Fittest CROSSFIT LAKE TRAVIS
9
10