Workout No. 1: “Hustle and Muscle”

10 Minutes Total for the Team to establish a 1rm Complex for each Athlete:
               Complex: 3 Deadlifts + 2 Hang Cleans + 1 Shoulder to Overhead



 

Notes:
* Athletes may rotate throughout the 10 minutes and go in any order.

* The Team has 10 minutes total to use as needed to get each Athlete to establish their complex.
* Teams will be given at their station: 1 35lb barbell, 1 pair of collars, and 2 of the following plates- 45lb, 25lb, 15lb, 10lb, 5lb, 2.5lb. If an athlete on your team is above a 240lb Lift, one additional pair of 45lb plates will be given to the team.
* Collars must be used on the barbell every attempt.
* Any athlete may help change weights.
* Deadlifts are all touch and go without any pause or regrip of the barbell on the ground. A Re-grip of the barbell is allowed, but the barbell may not touch the ground to do so.

* Hang Cleans may be at power, above, or below the knee.

* Hang Cleans may be any style: Muscle, Power, Split, or Squat
* Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body. Judge will give a down signal after a completed lift. 

* Complex must be completed unbroken. For example, if an athlete misses the 2nd hang clean and the barbell falls to the ground, the athlete must start the complex over at the beginning. 
* If the athlete misses any portion of complex and the barbell does not touch the ground, the Athlete may reattempt the missed lift and continue with the complex. 
* Score: A1 1rm Complex + A2 1rm Complex + A3 1rm Complex

1 Wake n WOD TECTONIC CROSSFIT
2 Motivated by Coffee CROSSFIT PFB
3 Buns N’ Roses TECTONIC CROSSFIT
4 Build Your Better CROSSFIT TUALATIN BYB
5 RBF All Day TECTONIC CROSSFIT
6
7
8
9
10
1 Tectonic Trouble Unders TECTONIC CROSSFIT
2 WOD were we thinking? CROSSFIT UNTAMED
3 Drop It Like A Squat CROSSFIT UNTAMED
4 CrossFit BYB Ladies CROSSFIT BYB
1 Salute the Glutes TECTONIC CROSSFIT
2 Down With The Thickness INDEPENDENT
3 Karen & the Wannabes TECTONIC CROSSFIT
4 You can't lift with us! CROSSFIT PHINNEY RIDGE
1 Street Parking STREET PARKING
2 ACE CROSSFIT 1811
3 The Graduate, Guns, & Guts! TECTONIC CROSSFIT
4 Chalk Addicts Annonynous WASHOUGAL RIVER CROSSFIT
5 thick thighs save lives INDEPENDENT
6

Workout No. 2: “Follow the Leader"

For Time:

21 Calorie Row

21 Hang Squat Clean Thruster 75/55lbs

21 Pull Up (BAM = Ring Rows)

15 Calorie Row

15 Hang Squat Clean Thruster 75/55lbs

15 Pull Up (BAM = Ring Rows)

9 Calorie Row

9 Hang Squat Clean Thruster 75/55lbs

9 Pull Up (BAM = Ring Rows)

 

 

Notes:

* This workout is run as a waterfall where Athlete 2 always follows Athlete 1, Athlete 3 always follows Athlete 2, and every athlete will complete 21-15-9 of the movements. 

* Waterfall Details:

* Athlete 1 starts with the 21 Calorie Row, and upon completion Athlete 2 will complete the 21 Calorie Row, and upon completion Athlete 3 will complete the 21 Calorie Row. 

* Once all Athletes complete the Row, Athlete 1 will begin 21 Hang Squat Clean Thrusters, then Athlete 2, and then Athlete 3. The team will continue this pattern only moving onto the next movement once ALL athletes have finished their reps of the previous.   

* Teams will continue moving through the workout in this fashion until all 3 athletes have cleared all 21-15-9 reps of all the movements.

* Row calories are to be re-set between athletes.

* The hang squat clean thruster starts from the hang position. The first rep may not be cleaned from the ground.  Athletes will need to land in a full depth squat and finish each rep with the bar locked completely overhead. No “Push Jerk” Thrusters will be allowed. Walking out of the Thruster will be allowed only if the previous criteria are still followed.

* Pull Ups: Standard pull up with full extension at the bottom with feet off the ground to chin over the top of the pull up bar. Any grip is permitted. 

* Ring Rows: Bottom of the rings will be set to 3ft off the ground. Athlete will stand directly underneath the pull up bar and lean back leaving feet in place. Athlete will begin the movement with straight arms and heels touching the ground. The athlete will then pull the rings to touch with their ribs for 1 rep. Athlete must maintain a straight planked body position with knees locked out and no sagging of the hips throughout the movement.

* Time Cap: 15 Minutes

* Score: Time (1 second added per rep not completed)

1 Wake n WOD TECTONIC CROSSFIT
2 Motivated by Coffee CROSSFIT PFB
3 Buns N’ Roses TECTONIC CROSSFIT
4 Build Your Better CROSSFIT TUALATIN BYB
5 RBF All Day TECTONIC CROSSFIT
6
7
8
9
10
1 Tectonic Trouble Unders TECTONIC CROSSFIT
2 WOD were we thinking? CROSSFIT UNTAMED
3 Drop It Like A Squat CROSSFIT UNTAMED
4 CrossFit BYB Ladies CROSSFIT BYB
1 Salute the Glutes TECTONIC CROSSFIT
2 Down With The Thickness INDEPENDENT
3 Karen & the Wannabes TECTONIC CROSSFIT
4 You can't lift with us! CROSSFIT PHINNEY RIDGE
1 Street Parking STREET PARKING
2 ACE CROSSFIT 1811
3 The Graduate, Guns, & Guts! TECTONIC CROSSFIT
4 Chalk Addicts Annonynous WASHOUGAL RIVER CROSSFIT
5 thick thighs save lives INDEPENDENT
6

Workout No. 3: “I Just Pee’rd” 

4 Rounds for Time:

               100 Double Unders (BAM = Single Unders)

               50 Shoulder to Overhead 115lbs (BAM = 75lbs)

               25 Box Jumps 20” (BAM = Step Ups allowed)

 

 

 

 

 

Notes:

* 1 Athlete works at a time, and Athletes may rotate in or out of the workout at any point. There is no minimum work requirement. 

* Double Unders: 1 Jump for 2 rotations of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

* Single Unders: 1 jump for 1 rotation of the rope. A 2 footed jump is required, and no backward jumping will be allowed. 

 * Shoulder to Overhead may be any style: Press, Push Press, Push Jerk, Power Jerk, Split Jerk, Squat Jerk. Barbell must be locked out overhead, in line with the body, and with the feet brought back in line with the body.

* Box Jumps: Athlete will begin standing on the ground and jump with two feet to the top of the box. The athlete will then stand up in control with their knees and hips fully extended. The BAM division may step up on to the top of the box with the same standard at the top of the box. 

* Time Cap: 16 minutes

* Score: Time (1 seconded added to time cap for every rep short)

1 Wake n WOD TECTONIC CROSSFIT
2 Motivated by Coffee CROSSFIT PFB
3 Buns N’ Roses TECTONIC CROSSFIT
4 Build Your Better CROSSFIT TUALATIN BYB
5 RBF All Day TECTONIC CROSSFIT
6
7
8
9
10
1 Tectonic Trouble Unders TECTONIC CROSSFIT
2 WOD were we thinking? CROSSFIT UNTAMED
3 Drop It Like A Squat CROSSFIT UNTAMED
4 CrossFit BYB Ladies CROSSFIT BYB
1 Salute the Glutes TECTONIC CROSSFIT
2 Down With The Thickness INDEPENDENT
3 Karen & the Wannabes TECTONIC CROSSFIT
4 You can't lift with us! CROSSFIT PHINNEY RIDGE
1 Street Parking STREET PARKING
2 ACE CROSSFIT 1811
3 The Graduate, Guns, & Guts! TECTONIC CROSSFIT
4 Chalk Addicts Annonynous WASHOUGAL RIVER CROSSFIT
5 thick thighs save lives INDEPENDENT
6

Workout No. 4: “Dumbbells are…”

For Time:

               300 Dumbbell Snatches 35lbs (BAM = 20lbs)

               300 Dumbbell OHS 35lbs (BAM = Dumbbell Goblet Squats 35lbs)

 

* EMOM: 4 Team Syncro Burpees, starting at 0:00.

* Teams may partition the reps however between snatches and squats. Workout is finished when all 600 reps have been completed.

 

 

Notes:

* 1 Athlete works at a time, and Athletes may rotate in or out of the workout at any point except during the syncro team burpees where all Athletes on the team will work. 
* Syncro Team Burpees: Athletes will begin standing upright, all athletes will touch their chest to the ground, and jump to full extension with both feet leaving the ground and clapping their hands together over their head. Syncro movement will be marked when all athletes have their chest on the ground. Once all athletes have their chest on the ground the athletes may continue the burpee movement. Moving from standing to the ground and jumping can be at different speeds. Burpees do not count towards the team score, but are a buy in to complete work at the beginning of each minute throughout the workout. 

* Dumbbell Snatch: Athlete will bring the Dumbbell from the ground to overhead in 1 motion. Rx division may not have non-lifting hand contact body, BAM division may have hand on body to assist in the movement. Movement finishes with feet underneath body and Dumbbell in line with the body when viewed from the profile
* Single Arm DMB OHS: Athlete will hold a dumbbell OH while completing a full squat with hip crease below the knees, and standing to full extension of the hips and knees with the Dumbbell still over the Athletes head. Hand not holding the dumbbell may not assist in any way other than to lower the dumbbell back to the ground, and must be off of the athletes body while they are squatting. A Dumbbell Squat Snatch may be completed for the first rep if the squat requirements are met. Athletes may switch arms as needed.
* Goblet Squats: Athlete will hold the Dumbbell with both hands centered on their chest while completing a full squat with hip crease below the knees and standing to full extension of the hips and knees.
* Time Cap: 12 Minutes

* Score: Time (1 seconded added to time cap for every rep short)

 

1 Wake n WOD TECTONIC CROSSFIT
2 Motivated by Coffee CROSSFIT PFB
3 Buns N’ Roses TECTONIC CROSSFIT
4 Build Your Better CROSSFIT TUALATIN BYB
5 RBF All Day TECTONIC CROSSFIT
6
7
8
9
10
1 Tectonic Trouble Unders TECTONIC CROSSFIT
2 WOD were we thinking? CROSSFIT UNTAMED
3 Drop It Like A Squat CROSSFIT UNTAMED
4 CrossFit BYB Ladies CROSSFIT BYB
1 Salute the Glutes TECTONIC CROSSFIT
2 Down With The Thickness INDEPENDENT
3 Karen & the Wannabes TECTONIC CROSSFIT
4 You can't lift with us! CROSSFIT PHINNEY RIDGE
1 Street Parking STREET PARKING
2 ACE CROSSFIT 1811
3 The Graduate, Guns, & Guts! TECTONIC CROSSFIT
4 Chalk Addicts Annonynous WASHOUGAL RIVER CROSSFIT
5 thick thighs save lives INDEPENDENT
6