STAND ALONE - WINTER SERIES 2019 (Pairs)

Onsite Competition for Teams

Event description

WINTER SERIES IS BACK 2019!!

Its time for the Winters Twist! 

If you was with us last time, You Know how much fun we had on the floor! 

90 Teams will be live on the floor! 

30 Male Teams (Any Age Combination)

30 Female Teams (Any Age Combination)

30 Mixed Pairs Teams (Any Age Combination)

Live DJ! 

Vendors! 

Food & Drink Stands! 

Prizes To Be Won! 

*RX Or Scale any WOD on the day! 

*All level of abilities will be able to thrive on a competion floor. 

Scoring: For Weight: Heavier is Better

In 4 Mins, Establish a 1RM: 

Cluster 

*Must clean into the rep

*Can not power clean and then front squat. 

*Weight can be pre-loaded before the workout.

 

*1 Minute Rest Before moving straight to the next Workout! 

Scoring: For Repetitions: More is Better

"Coming To Town" "Ladder" - 6 Minute Cap:

@RX is 60KG M & 35KG Female.

@Sc is 40KG Male & 25KG Female

2 Thrusters
2 C2B Pull Ups
4 Thrusters
4 C2B Pull Ups
.....
.....
.....

Note: Athletes can power clean and then set for a thruster on this one.

SCALED:
Pull Ups or Jumping Chest to Bar.

 

Scoring: For Time: Fastest is Better

"The Grinch" - 8R4T: 7 Minute Cap:

RX WEIGHT: KB is 16KG M & 12 F

21 Double Unders
15 KBS (16/12)
9 Cal Row

*You Go I Go Format. P1 Works, whilst P2 Rests.

STANDARDS:

Must high five partner when swapping.

SCALED:

42 Single Skips
KB weight is not changed.

Scoring: For Repetitions: More is Better

"Grandma's Reindeer": 8 AMRAP:

RX 40KG M & 25KG F.

Sc 30KG M & 15 KG F.

16 Hang Power Snatch
16 Synchro Burpee over Bar

STANDARDS:

HP SNATCH must start at the hip. Finish with full extension at the top.

Synchro burpees will be completed opposite sides of the bar, 2 foot jump and land.

Synchro Burpees can jump at different times. However to start the movement off the floor both must come of the ground at the same time.

Scoring: For Time: Fastest is Better

"Snowed In": 4 Rds: 3 min Cap.

16m OHDumbell Lunge 
(4m out, 4m back: both partners complete 8m)
10 Box Jump

RX: 22.5KG M & 15KG F. Box Height @30" M & 24" F

Sc: 15KG M & 8KG F. Box Height @24" M & 20" F (Box step us will coutn as scaed also)


30 Second Rest:

2 Minute Cap:

3 Rds

16m OHDumbell Lunge (22.5/15)
(4m out, 4m back: both partners complete 8m)
10 Box Jump (30/24)

STANDARDS:

DB OH Lunge must be a straight arm.

Knee must touch the ground.

Fully extend and standing up each rep.

Each person must complete 8M of the lunge. (4M Segments)

Box Jumps must happen from a 2 foot jump, 2 foot land.

Fully extend at the top to compete the rep.

Scoring: For Repetitions: More is Better

The Nutcracker: Max reps TTB: 90 Seconds

STANDARDS:

Feet must start behind the midline.

Arms fully extended.

booth feet to touch the bar at the same time.

Sc Knee Raises.

 

Scoring: For Weight: Heavier is Better

In 4 Mins, Establish a 1RM: 

Cluster 

*Must clean into the rep

*Can not power clean and then front squat. 

*Weight can be pre-loaded before the workout.

 

*1 Minute Rest Before moving straight to the next Workout! 

Scoring: For Repetitions: More is Better

"Coming To Town" "Ladder" - 6 Minute Cap:

@RX is 60KG M & 35KG Female.

@Sc is 40KG Male & 25KG Female

2 Thrusters
2 C2B Pull Ups
4 Thrusters
4 C2B Pull Ups
.....
.....
.....

Note: Athletes can power clean and then set for a thruster on this one.

SCALED:
Pull Ups or Jumping Chest to Bar.

 

Scoring: For Time: Fastest is Better

"The Grinch" - 8R4T: 7 Minute Cap:

RX WEIGHT: KB is 16KG M & 12 F

21 Double Unders
15 KBS (16/12)
9 Cal Row

*You Go I Go Format. P1 Works, whilst P2 Rests.

STANDARDS:

Must high five partner when swapping.

SCALED:

42 Single Skips
KB weight is not changed.

Scoring: For Repetitions: More is Better

"Grandma's Reindeer": 8 AMRAP:

RX 40KG M & 25KG F.

Sc 30KG M & 15 KG F.

16 Hang Power Snatch
16 Synchro Burpee over Bar

STANDARDS:

HP SNATCH must start at the hip. Finish with full extension at the top.

Synchro burpees will be completed opposite sides of the bar, 2 foot jump and land.

Synchro Burpees can jump at different times. However to start the movement off the floor both must come of the ground at the same time.

Scoring: For Time: Fastest is Better

"Snowed In": 4 Rds: 3 min Cap.

16m OHDumbell Lunge 
(4m out, 4m back: both partners complete 8m)
10 Box Jump

RX: 22.5KG M & 15KG F. Box Height @30" M & 24" F

Sc: 15KG M & 8KG F. Box Height @24" M & 20" F (Box step us will coutn as scaed also)


30 Second Rest:

2 Minute Cap:

3 Rds

16m OHDumbell Lunge (22.5/15)
(4m out, 4m back: both partners complete 8m)
10 Box Jump (30/24)

STANDARDS:

DB OH Lunge must be a straight arm.

Knee must touch the ground.

Fully extend and standing up each rep.

Each person must complete 8M of the lunge. (4M Segments)

Box Jumps must happen from a 2 foot jump, 2 foot land.

Fully extend at the top to compete the rep.

Scoring: For Repetitions: More is Better

The Nutcracker: Max reps TTB: 90 Seconds

STANDARDS:

Feet must start behind the midline.

Arms fully extended.

booth feet to touch the bar at the same time.

Sc Knee Raises.

 

Scoring: For Weight: Heavier is Better

In 4 Mins, Establish a 1RM: 

Cluster 

*Must clean into the rep

*Can not power clean and then front squat. 

*Weight can be pre-loaded before the workout.

 

*1 Minute Rest Before moving straight to the next Workout! 

Scoring: For Repetitions: More is Better

"Coming To Town" "Ladder" - 6 Minute Cap:

@RX is 60KG M & 35KG Female.

@Sc is 40KG Male & 25KG Female

2 Thrusters
2 C2B Pull Ups
4 Thrusters
4 C2B Pull Ups
.....
.....
.....

Note: Athletes can power clean and then set for a thruster on this one.

SCALED:
Pull Ups or Jumping Chest to Bar.

 

Scoring: For Time: Fastest is Better

"The Grinch" - 8R4T: 7 Minute Cap:

RX WEIGHT: KB is 16KG M & 12 F

21 Double Unders
15 KBS (16/12)
9 Cal Row

*You Go I Go Format. P1 Works, whilst P2 Rests.

STANDARDS:

Must high five partner when swapping.

SCALED:

42 Single Skips
KB weight is not changed.

Scoring: For Repetitions: More is Better

"Grandma's Reindeer": 8 AMRAP:

RX 40KG M & 25KG F.

Sc 30KG M & 15 KG F.

16 Hang Power Snatch
16 Synchro Burpee over Bar

STANDARDS:

HP SNATCH must start at the hip. Finish with full extension at the top.

Synchro burpees will be completed opposite sides of the bar, 2 foot jump and land.

Synchro Burpees can jump at different times. However to start the movement off the floor both must come of the ground at the same time.

Scoring: For Time: Fastest is Better

"Snowed In": 4 Rds: 3 min Cap.

16m OHDumbell Lunge 
(4m out, 4m back: both partners complete 8m)
10 Box Jump

RX: 22.5KG M & 15KG F. Box Height @30" M & 24" F

Sc: 15KG M & 8KG F. Box Height @24" M & 20" F (Box step us will coutn as scaed also)


30 Second Rest:

2 Minute Cap:

3 Rds

16m OHDumbell Lunge (22.5/15)
(4m out, 4m back: both partners complete 8m)
10 Box Jump (30/24)

STANDARDS:

DB OH Lunge must be a straight arm.

Knee must touch the ground.

Fully extend and standing up each rep.

Each person must complete 8M of the lunge. (4M Segments)

Box Jumps must happen from a 2 foot jump, 2 foot land.

Fully extend at the top to compete the rep.

Scoring: For Repetitions: More is Better

The Nutcracker: Max reps TTB: 90 Seconds

STANDARDS:

Feet must start behind the midline.

Arms fully extended.

booth feet to touch the bar at the same time.

Sc Knee Raises.