RX

10 Rounds for Time: (Must move cone to next square between each round) 

10 Synchronised Single Arm Overhead Walking Lunges (22.5/15kg)

3 Bar Muscle Ups 

Finish standing on Box 

 

Scaled

10 Rounds for Time: (Must move cone to next square between each round)

10 Synchronised DB Walking Lunges (15/10kg)

10 Snynchronised Ab mat Sit Ups 

1 Nic’s groupies 7R CROSSFIT WOOLWICH
2 Queen and Jerk CROSSFIT TOOTING
3 2 Blows and a Barbell CROSSFIT STREATHAM
4 Tiger TIGERPIT CROSSFIT
1 Sugar Daddies 7R CROSSFIT WOOLWICH
2 Sugarcoating HIIT
3 Brotein CROSSFIT HAMMERSMITH
4 Just here for the afterparty 7R CROSSFIT WOOLWICH
1 7 Tooting TOOTING
2 Last minute CROSSFIT TOOTING
3 Flex Appeal CROSSFIT CHALKBOX SEVENOAKS
4 Booty and the Bust NWK CROSSFIT
1 Woodside Bros 7R
2 Broback Mountain CROSSFIT P10
3 Crazy & Curly SIX HILLS CROSSFIT
4 Team baldy NWK GRAVESEND
Saturday - Aug 10

RX Division...

Snatch Ladder:

Each team will have just one bar, they must change their own weights within the time frame. 

0-2mins- 50/35kg and 60/45kg 

2-4mins- 70/55kg and 75/60kg

4-6mins- 80/65kg

6-8mins-  85/70kg

8-10mins- 90/75kg 

If hit final 2 minutes then as many reps as possible at this weight in remainig time

 

Scaled Division....

Ground to Overhead Ladder 

0-2mins 35/20kg and 45/30kg

2-4mins 50/35kg and 55/40kg 

4-6mins 60/45kg

6-8mins 65/50kg

8-10mins 70/55kg

1 AA 7R CROSSFIT WOOLWICH
2 Rose all day! 7R
3 Queen and Jerk CROSSFIT TOOTING
4 AA R U OKAY? CROSSFIT TOOTING
5 Tiger TIGERPIT CROSSFIT
6 Jelly Boobies CROSSFIT CHALKBOX SEVENOAKS
1 Just Results
2 Hammertime CROSSFIT HAMMERSMITH
3 Team Kev CROSSFIT ELEPHANT & CASTLE
4 2 Blows and a Barbell CROSSFIT STREATHAM
5 Bex & Pauline CHALKBOX SEVENOAKS
6 Wod now , Gin later CROSSFIT CHALKBOX SEVENOAKS
1 Scaled Electrix :) CROSSFIT NORTH LONDON
2 How Low Can You Go CROSSFIT COLCHESTER
3 WOD Not CHALKBOX
4 WOD Now, wine later 7R
5 Nic’s groupies 7R CROSSFIT WOOLWICH
6
1 Worst Pace Scenario CROSSFIT TOOTING
2 Woodside Bros 7R
3 Team tooting CROSSFIT TOOTING
4 Vikings CROSSFIT ELEPHANT & CASTLE
5 Little Giants NWK CROSSFIT
6 Thrust till you Bust CROSSFIT STREATHAM
1 MC Spice Masters Crossfitagainstthefire
2 East meets West 7R CROSSFIT WOOLWICH
3 Crazy & Curly SIX HILLS CROSSFIT
4 Team baldy NWK GRAVESEND
5 Broback Mountain CROSSFIT P10
6 Tiger Pit TIGER PIT CROSSFIT
1 Just here for the afterparty 7R CROSSFIT WOOLWICH
2 Sugar Daddies 7R CROSSFIT WOOLWICH
3 Flex Appeal CROSSFIT CHALKBOX SEVENOAKS
4 CFDP Devilettes CROSSFIT DEVILS PATH
5 7 Tooting TOOTING
6 Tigers on Tour TIGER PIT CROSSFIT
1 Brotein CROSSFIT HAMMERSMITH
2 Sugarcoating HIIT
3 In WOD we trust CROSSFIT ELEPHANT & CASTLE
4 Booty and the Bust NWK CROSSFIT
5 Last minute CROSSFIT TOOTING
6

15 Minute AMRAP:

RX 

7 Rounds:

7 Pull Ups 

7 Toes to Bar

7 Synchronised Burpees 

7 Deadlifts (45/30)

7 Thrusters (45/30)

7 DB Snatch 

7 USA KB Swings 

As many Doulbe Unders in remaining time as possible 

 

Scaled:

7 Jumping Pull Ups 

7 Hanging Knee Raises

7 Synchronised Burpees

7 Deadlifts 

7 Thrusters

7 DB Snatch 

7 Jumping Pull Ups 

7 USA Kettlebell Swings

As many Single Unders in remainig time as possible. 

1 AA 7R CROSSFIT WOOLWICH
2 Rose all day! 7R
3 Queen and Jerk CROSSFIT TOOTING
4 AA R U OKAY? CROSSFIT TOOTING
5 Tiger TIGERPIT CROSSFIT
6 Jelly Boobies CROSSFIT CHALKBOX SEVENOAKS
1 Just Results
2 Hammertime CROSSFIT HAMMERSMITH
3 Team Kev CROSSFIT ELEPHANT & CASTLE
4 2 Blows and a Barbell CROSSFIT STREATHAM
5 Bex & Pauline CHALKBOX SEVENOAKS
6 Wod now , Gin later CROSSFIT CHALKBOX SEVENOAKS
1 Scaled Electrix :) CROSSFIT NORTH LONDON
2 How Low Can You Go CROSSFIT COLCHESTER
3 WOD Not CHALKBOX
4 WOD Now, wine later 7R
5 Nic’s groupies 7R CROSSFIT WOOLWICH
6
1 Worst Pace Scenario CROSSFIT TOOTING
2 Woodside Bros 7R
3 Team tooting CROSSFIT TOOTING
4 Vikings CROSSFIT ELEPHANT & CASTLE
5 Little Giants NWK CROSSFIT
6 Thrust till you Bust CROSSFIT STREATHAM
1 MC Spice Masters Crossfitagainstthefire
2 East meets West 7R CROSSFIT WOOLWICH
3 Crazy & Curly SIX HILLS CROSSFIT
4 Team baldy NWK GRAVESEND
5 Broback Mountain CROSSFIT P10
6 Tiger Pit TIGER PIT CROSSFIT
1 Just here for the afterparty 7R CROSSFIT WOOLWICH
2 Sugar Daddies 7R CROSSFIT WOOLWICH
3 Flex Appeal CROSSFIT CHALKBOX SEVENOAKS
4 CFDP Devilettes CROSSFIT DEVILS PATH
5 7 Tooting TOOTING
6 Tigers on Tour TIGER PIT CROSSFIT
1 Brotein CROSSFIT HAMMERSMITH
2 Sugarcoating HIIT
3 In WOD we trust CROSSFIT ELEPHANT & CASTLE
4 Booty and the Bust NWK CROSSFIT
5 Last minute CROSSFIT TOOTING
6

RX

10-8-6-4-2

Clean and Jerk (50/35)

DB Box Step Ups (22.5/15)

 

Scaled

10-8-6-4-2

Clean and Jerk (35/20)

DB Box Step Ups (15/10) 

 

1 AA 7R CROSSFIT WOOLWICH
2 Rose all day! 7R
3 Queen and Jerk CROSSFIT TOOTING
4 AA R U OKAY? CROSSFIT TOOTING
5 Tiger TIGERPIT CROSSFIT
6 Jelly Boobies CROSSFIT CHALKBOX SEVENOAKS
1 Just Results
2 Hammertime CROSSFIT HAMMERSMITH
3 Team Kev CROSSFIT ELEPHANT & CASTLE
4 2 Blows and a Barbell CROSSFIT STREATHAM
5 Bex & Pauline CHALKBOX SEVENOAKS
6 Wod now , Gin later CROSSFIT CHALKBOX SEVENOAKS
1 Scaled Electrix :) CROSSFIT NORTH LONDON
2 How Low Can You Go CROSSFIT COLCHESTER
3 WOD Not CHALKBOX
4 WOD Now, wine later 7R
5 Nic’s groupies 7R CROSSFIT WOOLWICH
6
1 Worst Pace Scenario CROSSFIT TOOTING
2 Woodside Bros 7R
3 Team tooting CROSSFIT TOOTING
4 Vikings CROSSFIT ELEPHANT & CASTLE
5 Little Giants NWK CROSSFIT
6 Thrust till you Bust CROSSFIT STREATHAM
1 MC Spice Masters Crossfitagainstthefire
2 East meets West 7R CROSSFIT WOOLWICH
3 Crazy & Curly SIX HILLS CROSSFIT
4 Team baldy NWK GRAVESEND
5 Broback Mountain CROSSFIT P10
6 Tiger Pit TIGER PIT CROSSFIT
1 Just here for the afterparty 7R CROSSFIT WOOLWICH
2 Sugar Daddies 7R CROSSFIT WOOLWICH
3 Flex Appeal CROSSFIT CHALKBOX SEVENOAKS
4 CFDP Devilettes CROSSFIT DEVILS PATH
5 7 Tooting TOOTING
6 Tigers on Tour TIGER PIT CROSSFIT
1 Brotein CROSSFIT HAMMERSMITH
2 Sugarcoating HIIT
3 In WOD we trust CROSSFIT ELEPHANT & CASTLE
4 Booty and the Bust NWK CROSSFIT
5 Last minute CROSSFIT TOOTING
6

RX:
5K Run 

 

Scaled:

2.5K Run

1 Brotein CROSSFIT HAMMERSMITH
2 CFDP Devilettes CROSSFIT DEVILS PATH
3 Woodside Bros 7R
4 Vikings CROSSFIT ELEPHANT & CASTLE
5 Worst Pace Scenario CROSSFIT TOOTING
6 Little Giants NWK CROSSFIT
7 Team tooting CROSSFIT TOOTING
8 Thrust till you Bust CROSSFIT STREATHAM
9 Crazy & Curly SIX HILLS CROSSFIT
10 Team baldy NWK GRAVESEND
11 East meets West 7R CROSSFIT WOOLWICH
12 Broback Mountain CROSSFIT P10
13 MC Spice Masters Crossfitagainstthefire
14 Just here for the afterparty 7R CROSSFIT WOOLWICH
15 Last minute CROSSFIT TOOTING
16 Queen and Jerk CROSSFIT TOOTING
17 AA R U OKAY? CROSSFIT TOOTING
18 Rose all day! 7R
19 Tiger TIGERPIT CROSSFIT
20 AA 7R CROSSFIT WOOLWICH
21 Jelly Boobies CROSSFIT CHALKBOX SEVENOAKS
22 Team Kev CROSSFIT ELEPHANT & CASTLE
23 2 Blows and a Barbell CROSSFIT STREATHAM
24 Hammertime CROSSFIT HAMMERSMITH
25 Bex & Pauline CHALKBOX SEVENOAKS
26 Just Results
27 Wod now , Gin later CROSSFIT CHALKBOX SEVENOAKS
28 WOD Not CHALKBOX
29 WOD Now, wine later 7R
30 How Low Can You Go CROSSFIT COLCHESTER
31 Flex Appeal CROSSFIT CHALKBOX SEVENOAKS
32 Tigers on Tour TIGER PIT CROSSFIT
33 In WOD we trust CROSSFIT ELEPHANT & CASTLE
34 7 Tooting TOOTING
35 Booty and the Bust NWK CROSSFIT
36 Sugar Daddies 7R CROSSFIT WOOLWICH
37 Sugarcoating HIIT
38 Nic’s groupies 7R CROSSFIT WOOLWICH
39 Tiger Pit TIGER PIT CROSSFIT
40 Scaled Electrix :) CROSSFIT NORTH LONDON