Schedule and Workouts

09:00 AM - 10:15 AM
Free Range

10 Minutes total for the team to establish:
Athlete 1: 5rm Back Squat
Athlete 2: 3rm Front Squat
Athlete 3: 1rm Overhead Squat

Notes:
* All squats are from a rack
* Athletes may rotate throughout the 10 minutes and go in any order
* Team has 10 minutes total to use as needed to get each Athlete to establish their required 1rm
* Score = A1 5rm BS + A2 3RM FS + A3 1RM OHS

1 - CF OFC B Team Crossfit OFC 25 405
2 - Fit Tits #joshfit4life 27 395
3 - Chubby Unicorns Crossfit Waukee 31 285
4 - Exercising Educators Crossfit 8035 24 415
5 - Trifecta Uncaged The ARENA Nevada CrossFit 14 470
6 - Muscles & Mimosas Max Oxygen Crossfit Downtown 14 470
1 - Not Fast, Just Furious CrossFit Elkhorn 20 445
2 - Trouble Unders Max Oxygen Crossfit Downtown 28 390
3 - Wonder Unicorn Max Oxygen Crossfit Downtown 14 470
4 - F#ck Cancer CrossFit Elkhorn 33 DNF
5 - In it for the carbs crossfit 65/69 18 465
6 - The Farmers' Daughters Crossfit Waukee 1 610
1 - Clams Max Oxygen Crossfit Downtown 28 390
2 - Guantanamo Babes CrossFit Ankeny 11 495
3 - Team VersaLifts Crossfit 8035 6 540
4 - Nooners Crossfit OFC 8 535
5 - Comeback Kids Crossfit 8035 1 610
6 - Small Town Nobodies Crossfit Algona 5 545
1 - It's Rainbow Time, Bitches CrossFit 65/65 3 595
2 - Kippin' it Real CrossFit West Ames 12 480
3 - Flexy Beasts crossfit 65/69 6 540
4 - Taking our sweet ass time CrossFit Ankeny 4 555
5 - Deadlift Divas crossfit 65/69 21 440
1 - Better without (wall)Balls Max Oxygen Crossfit Downtown 10 515
2 - Tits & Titos Max Oxygen Crossfit Downtown 19 455
3 - Trap Queens Crossfit 8035 14 470
4 - Muscle + Glitter + WonderWoman CrossFit 515 13 475
5 - Kitten My Swole On CrossFit Ankeny 25 405
1 - Two Girls, One Beast! Cedar Rapids CrossFit 9 525
2 - Bar Belles Max Oxygen Crossfit Downtown 32 280
3 - This Wod's for you Tiffany crossfit 65/69 30 335
4 - Crossfit 6569 body bags CrossFit 65/65 22 425
5 - Frantastic Trio Crossfit OFC 22 425
10:45 AM - 12:00 PM
No GMO

AMRAP in 10 Minutes:
10 Box Jumps 20”
25ft Burpee Broad Jump
20 Hanging Knee Raise
25ft Burpee Broad Jump
While one Athlete is working on the AMRAP, one Athlete is holding a 16kg Kettlebell on chest, and 1 Athlete is resting.

Notes:
* There is no minimum or maximum work requirement for this workout, and Teams may switch out Athletes whenever they want.
* Team may not be working on the AMRAP score unless an Athlete is holding the KB. Athlete holding the KB may rest whenever but workout may not continue until the KB is back in correct position.
* Box Step Ups: Athletes will step up or jump onto the top of the box, show control on top of the box and come to full extension of the body, this is 1 rep.
* Burpee Broad Jump: Athlete will start from a standing position and drop to the ground with their chest touching the ground. The athlete will then perform a broad jump to begin the next rep. Both feet must pass the 25ft mark on the Athletes last rep of the 25ft. There is not min or max distance on the broad jump, however both feet must leave the ground. Must complete a full 25ft distance to be given credit for the rep.
* Hanging Knee Raise: Athlete will hang from the pull-up bar with body at full extension. The athlete will then raise their knees above their hip crease for the rep to count. Both feet must be behind the plane of the pull-up rig and body back in full extension before the next rep may begin.
* KB Hold: Athlete will hold the KB on their chest. Both hands must be on the KB, and workout may not continue/begin unless the KB is held in this position.
* Score = Total Reps

1 - CF OFC B Team Crossfit OFC 28 223
2 - Fit Tits #joshfit4life 14 273
3 - Chubby Unicorns Crossfit Waukee 24 235
4 - Exercising Educators Crossfit 8035 22 245
5 - Trifecta Uncaged The ARENA Nevada CrossFit 15 267
6 - Muscles & Mimosas Max Oxygen Crossfit Downtown 27 224
1 - Not Fast, Just Furious CrossFit Elkhorn 20 253
2 - Trouble Unders Max Oxygen Crossfit Downtown 31 202
3 - Wonder Unicorn Max Oxygen Crossfit Downtown 30 203
4 - F#ck Cancer CrossFit Elkhorn 33 DNF
5 - In it for the carbs crossfit 65/69 13 279
6 - The Farmers' Daughters Crossfit Waukee 4 312
1 - Clams Max Oxygen Crossfit Downtown 16 266
2 - Guantanamo Babes CrossFit Ankeny 10 290
3 - Team VersaLifts Crossfit 8035 1 362
4 - Nooners Crossfit OFC 25 231
5 - Comeback Kids Crossfit 8035 6 309
6 - Small Town Nobodies Crossfit Algona 2 319
1 - It's Rainbow Time, Bitches CrossFit 65/65 2 319
2 - Kippin' it Real CrossFit West Ames 26 225
3 - Flexy Beasts crossfit 65/69 8 292
4 - Taking our sweet ass time CrossFit Ankeny 9 291
5 - Deadlift Divas crossfit 65/69 29 214
1 - Better without (wall)Balls Max Oxygen Crossfit Downtown 4 312
2 - Tits & Titos Max Oxygen Crossfit Downtown 23 243
3 - Trap Queens Crossfit 8035 11 287
4 - Muscle + Glitter + WonderWoman CrossFit 515 12 285
5 - Kitten My Swole On CrossFit Ankeny 7 298
1 - Two Girls, One Beast! Cedar Rapids CrossFit 16 266
2 - Bar Belles Max Oxygen Crossfit Downtown 32 189
3 - This Wod's for you Tiffany crossfit 65/69 16 266
4 - Crossfit 6569 body bags CrossFit 65/65 21 247
5 - Frantastic Trio Crossfit OFC 16 266
12:30 PM - 02:10 PM
Grass-Fed A

Complete with a Continuous Running clock:
0:00 to 7:00
3A: AMRAP in 10 Minutes:
6 Cals on Rower
6* Thrusters 65lbs*
* Increase the number of thrusters by 2 each round

7:00 to 10:00
Rest

10:00 to 15:00
3B: Each athlete will establish:
1RM Hang Power Clean

Notes:
* Athletes must rotate between Rower and Thrusters, but there is no min/max work requirement (i.e. 1 athlete may not spend the entire time either completing thrusters or cals).
* Athletes may squat clean thruster their first rep for 3A.
* During the 3 min of rest the team may warm up their Hang Power Clean and put weight on the barbell for 3B
* During 3B all three athletes have a total of 5 minutes to each establish their 1rm Hang Power Clean.
* Hang Power Clean: Athletes must “deadlift the bar” to begin the movement. The barbell may then be lifted at any position other than the floor (but must be deadlifted to start).
* 3A Score = Total Cals + Reps Thrusters
* 3B Score = Athlete 1 1RM + Athlete 2 1RM + Athlete 3 1RM

1 - CF OFC B Team Crossfit OFC 28 121
2 - Fit Tits #joshfit4life 16 144
3 - Chubby Unicorns Crossfit Waukee 29 120
4 - Exercising Educators Crossfit 8035 31 118
5 - Trifecta Uncaged The ARENA Nevada CrossFit 9 156
6 - Muscles & Mimosas Max Oxygen Crossfit Downtown 29 120
1 - Not Fast, Just Furious CrossFit Elkhorn 14 146
2 - Trouble Unders Max Oxygen Crossfit Downtown 24 126
3 - Wonder Unicorn Max Oxygen Crossfit Downtown 24 126
4 - F#ck Cancer CrossFit Elkhorn 33 DNF
5 - In it for the carbs crossfit 65/69 18 142
6 - The Farmers' Daughters Crossfit Waukee 2 180
1 - Clams Max Oxygen Crossfit Downtown 20 132
2 - Guantanamo Babes CrossFit Ankeny 14 146
3 - Team VersaLifts Crossfit 8035 4 165
4 - Nooners Crossfit OFC 17 143
5 - Comeback Kids Crossfit 8035 11 152
6 - Small Town Nobodies Crossfit Algona 7 158
1 - It's Rainbow Time, Bitches CrossFit 65/65 1 183
2 - Kippin' it Real CrossFit West Ames 7 158
3 - Flexy Beasts crossfit 65/69 13 148
4 - Taking our sweet ass time CrossFit Ankeny 11 152
5 - Deadlift Divas crossfit 65/69 22 131
1 - Better without (wall)Balls Max Oxygen Crossfit Downtown 5 159
2 - Tits & Titos Max Oxygen Crossfit Downtown 22 131
3 - Trap Queens Crossfit 8035 5 159
4 - Muscle + Glitter + WonderWoman CrossFit 515 10 154
5 - Kitten My Swole On CrossFit Ankeny 19 136
1 - Two Girls, One Beast! Cedar Rapids CrossFit 3 179
2 - Bar Belles Max Oxygen Crossfit Downtown 32 79
3 - This Wod's for you Tiffany crossfit 65/69 24 126
4 - Crossfit 6569 body bags CrossFit 65/65 27 125
5 - Frantastic Trio Crossfit OFC 20 132