CrossFit® Dakota Games

Onsite Competition for Individuals and teams

Event description

The CrossFit® Dakota Games is a Spirited Fitness Event that gives athletes of all levels the opportunity to test their fitness and experience the thrill of competition. 

Dakota Games takes place in Fargo, North Dakota on September 20-22, 2019. 

Individual Pro Athletes and Pro Teams of 4 Athletes will compete all three days.

Athletes in all other divisions will have events on Saturday 9/21 and Sunday 9/22. 

Individual Divisions:

  • Pro Individual
  • 35-39
  • 40-44
  • 45-49
  • 50-54
  • 55+

Team Divisions:

  • Pro Teams of 4
  • Rx Teams of 3
  • Intermediate Teams of 3
  • Scaled Teams of 3

Scoring: For Time: Fastest is Better | Time Cap: 10 | Tiebreaker: Tiebreak Time

For Time: 

10 Squat Snatches 185/125#

8 Squat Snatches 205/135#

6 Squat Snatches 225/145#

4 Squat Snatches 245/155#

2 Squat Snatches 265/165#

Timecap 10:00

Scoring: For Time: Fastest is Better | Time Cap: 12

INDIVIDUAL PRO

35-39

40-44

For Time:

24 Calorie Row

18 Burpee Box Jump Overs 30/24#

12 Sandbag Cleans 150/100#

800m Run

12 Burpee Box Jump Overs 30/24#

6 Sandbag Cleans 150/100#

CAP: 12:00

45-49, 50-54, 55+, TEEN

For Time:

24 Calorie Row

18 Burpee Box Jump Overs 24/20#

12 Sandbag Cleans 100/50#

800m Run

12 Burpee Box Jump Overs 24/20#

6 Sandbag Cleans 100/50#

CAP: 12:00

Scoring: For Time: Fastest is Better | Time Cap: 12

INDIVIDUAL PRO

For time:

100’ Handstand Walk Buy-in

6-10-14-18

Deadlift 275/185#

Toes-to-Bar

Strict Handstand Push up

Then 50’ Handstand Walk to finish

Time Cap: 12:00

35-39

For time:

100’ Handstand Walk Buy-in

6-10-14-18

Deadlift 275/185#

Toes-to-Bar

Strict Handstand Push up (Men)/ Handstand Push up (Women)

Then 50’ Handstand Walk to finish

Time Cap: 12:00


 

40-44

For time:

6-10-14-18

Deadlift 275/185#

Toes-to-Bar

Strict Handstand Push up (Men)/Handstand Push up (Women)

Then 50’ Handstand Walk to finish

Time Cap: 12:00

45-49

For time:

6-8-10-12

Deadlift 275/185#

Toes-to-Bar

Handstand Push up 

Then 50’ Handstand Walk to finish

Time Cap: 12:00

50-54

For time:

6-8-10-12

Deadlift 225/155#

Toes-to-Bar

Handstand Push up

Time Cap: 12:00

55+

For time:

6-8-10-12

Deadlift 225/155#

Toes-to-Bar

Handstand Push up (Men)/Dumbell Push Press #20 (Women)

Time Cap: 12:00

Teen

For time:

6-8-10-12

Deadlift 225/155#

Toes-to-Bar

Handstand Push up 

Time Cap: 12:00

Scoring: For Time: Fastest is Better | Time Cap: 8

3 Rounds for Time:

5 Cleans 245/165# (any style)

35 Wall Ball Shots 30/20# 10/9'

8:00 CAP

Scoring: For Weight: Heavier is Better

35-39, 40-44

For time:

21 Pull ups

15 Chest to Bar Pull ups

9 Bar Muscle ups

4:00 CAP

1:00 Transition

For Load:

6:00 to find a 1RM Clean (any Style)

12 Wall Ball Shot 30/20# 10/9' Buy-in before each Attempt

45-49, 50-54, 55+, Teen

For time:

21 Pull ups

15 Chest to Bar Pull ups

9 Bar Muscle ups

4:00 CAP

1:00 Transition

For Load:

6:00 to find a 1RM Clean (any Style)

12 Wall Ball Shot 20/14# 10/9' Buy-in before each Attempt

Scoring: For Time: Fastest is Better | Time Cap: 16

PRO INDIVIDUAL, TEEN, 35-39

4 Rounds for Time:

Swim 100m

14 One Legged Squats, Alternating

14 Burpees

25m Swim to Finish.

16:00 CAP

Scoring: For Time: Fastest is Better | Time Cap: 13

MASTERS 40+ INDIVIDUAL

3 Rounds for Time:

Swim 100m

14 Air Squats

14 Burpees

25m Swim to Finish

13:00 CAP

Scoring: For Time: Fastest is Better | Time Cap: 8

INDIVIDUAL PRO

For time:

3 (men)/2 (women) Legless Rope Climbs

21 Thrusters 110/80#

6 Rope Climbs

21 Thrusters 110/80#

Time Cap: 8:00

35-39

For time:

3 Legless Rope Climbs (men)/6 Rope Climbs (women)

21 Thrusters 110/80#

6 Rope Climbs

21 Thrusters 110/80#

Time Cap: 8:00

40-44

For time:

6 Rope Climbs

21 Thrusters 110/80#

3 Rope Climbs

21 Thrusters 110/80#

Time Cap: 8:00

45-49

For time:

6 Rope Climbs

21 Thrusters 90/60#

3 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00

50-54

For Time:

3 Rope Climbs

21 Thrusters 90/60#

3 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00

55+

For time:

3/2 Rope Climbs

21 Thrusters 90/60#

3/2 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00

Teen

For time:

3 Rope Climbs

21 Thrusters 90/60#

3 Rope Climbs

21 Thrusters 90/60#

Time Cap: 8:00

Scoring: For Time: Fastest is Better | Tiebreaker: After Chest to Bar

For time:

21 Pull ups

15 Chest to Bar Pull ups

9 Bar Muscleups

4:00 CAP

Scoring: For Time: Fastest is Better | Tiebreaker: Tiebreak after 25 C2B

For Time:

Athlete 1: 25 Wall Ball Shots 30/20# 10/9'

Athlete 2: 25 Wall Ball Shots 30/20# 10/9'

Athlete 3: 25 Wall Ball Shots 30/20# 10/9'

25 Synchro Chest to Bar Pull ups (2 athletes)

10 Synchro Bar Muscle ups (2 athletes)

Time Cap: 6:00

 

INTERMEDIATE TEAMS OF 3​

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'
Teams of 3 Wings
Wings
Scheels Arena


Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Chest to Bar Pull ups (1 person working at a time)

10 Bar Muscle ups (1 person working at a time)

Time Cap: 6:00

 

MASTERS TEAMS OF 3​

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Chest to Bar Pull ups (1 person working at a time)

10 Bar Muscle ups (1 person working at a time)

Time Cap: 6:00

Scoring: For Repetitions: More is Better

15-12-9

Synchro Bar Muscle-up (2 athletes)

Worm Clean and Jerk (4 athletes)

Time Cap: 8:00

Scoring: For Repetitions: More is Better

For Total Reps:

M1/F1: 1:00 Max Snatches 135/95#

M2/F2: 1:00 Max Snatches 185/125#

M1/F1: 1:00 Max Snatches 155/105#

M2/F2: 1:00 Max Snatches 205/145#

M1/F1: 1:00 Max Snatches 185/125#

M2/F2: 1:00 Max Snatches 225/155#

M1/F1: 1:00 Max Snatches 205/135#

M2/F2: 1:00 Max Snaches 245/165#

 

Notes: Any style of snatch (no hang snatches)

Scoring: For Repetitions: More is Better

RX TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 30/24"

12 Sandbag Cleans 150/100#

INTERMEDIATE TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 24/20"

12 Sandbag Cleans 150/100#

MASTERS TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 24/20"

12 Sandbag Cleans 150/100#

SCALED TEAMS OF 3

AMRAP 12:00

One person working at a time, split up the work as desired:

24 Cal Row

18 Burpee Box Jump Overs 24/20"

12 Sandbag Cleans 100/50#

Scoring: For Time: Fastest is Better | Time Cap: 6 | Tiebreaker: Tiebreak after Pullups

SCALED TEAMS OF 3​

For Time:

Athlete 1: 25 Wall Ball Shots 20/14# 10/9'

Athlete 2: 25 Wall Ball Shots 20/14# 10/9'

Athlete 3: 25 Wall Ball Shots 20/14# 10/9'

25 Pull ups (1 person working at a time)

10 Chest to Bar Pull ups (1 person working at a time)

Time Cap: 6:00

Scoring: For Time: Fastest is Better | Time Cap: 15

For Time:

F/F Go First:

40 Cal Row

40 Burpee Box Jump Overs 24"

40 Sandbag Cleans 100#

Then M/M Go:

50 Cal Row

40 Burpee Box Jump Overs 30"

40 Sandbag Cleans 150#

CAP: 15:00

Scoring: For Weight: Heavier is Better

TEAMS OF 3, ALL DIVISIONS

Athlete 1: 3 Rep Max Front Squat

Athlete 2: 2 Rep Max Jerk

Athlete 3: 1 Rep Max Squat Snatch

Time Cap: 8:00

Score is total load of all 3 lifts.

Scoring: For Time: Fastest is Better | Time Cap: 12

RX TEAMS OF 3

For Time:

100' HSW (one person at a time, split up however)

10-14-18-22 Reps

Deadlift 305/215# (one person at a time, split up however)

Synchro T2B

Synchro Strict HSPU (men) Synchro HSPU (women)

CAP: 12:00

INTERMEDIATE TEAMS OF 3

For Time:

22-18 Reps

Deadlift 275/185 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Strict Handstand Pushup to 5" elevation (one person holding a handstand)

14-10 Reps

Deadlift 275/185 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Handstand Push up (one person holding a handstand)

CAP: 12:00

MASTERS TEAMS OF 3

For Time:

10-14-18-22 Reps

Deadlift 275/185 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Handstand Push up (one person holding a handstand)

CAP: 12:00

SCALED TEAMS OF 3

For Time:

22-18 Reps

Deadlift 225/155 (one person at a time, split up however)

Toes to Bar (one person hanging from the bar)

DB S2OH 50/35#

14-10 Reps

Deadlift 225/155 (on person at a time, split up however)

Toes to Bar (one person hanging from the bar)

Strict HSPU to 5" Incline (one person holding a handstand)

CAP: 12:00

Scoring: For Time: Fastest is Better | Time Cap: 20

For time:

M/F Pair 1
100' HSW (one person at a time, split up however)
6-10-14-18
Synchro DL 275/185#
Synchro T2B
Synchro HSPU

M/F Pair 2
200' HSW (one person at a time, split up however)
6-10-14-18
Synchro DL 275/185#
Synchro T2B
Strict HSPU 

CAP: 20:00

Scoring: For Time: Fastest is Better

TEAMS of 3 RX

3 Rounds for Time:

Each athlete will complete a round:

Swim 200m

20 Pistols

20 Burpees

Swim 25m to finish

18:00 CAP

Scoring: For Time: Fastest is Better | Time Cap: 17

For Time: 

Athlete 1:

Swim 200m

20 Squats

20 Burpees

Swim 25m to finish

Athlete 2:

Swim 150m 

20 Pistols

20 Burpees

Swim 25m to finish

Athlete 3:

Swim 100m

20 Pistols

20 Squats

20 Burpees

Swim 25m to finish

17:00 CAP

Scoring: For Time: Fastest is Better | Time Cap: 14

Teams of 3 Scaled/Masters

3 Rounds for Time:

Each athlete will complete a round:

Swim 150m

20 Air Squats

20 Burpees

Swim 25m to finish

14:00 CAP

Scoring: For Time: Fastest is Better | Time Cap: 40

PRO TEAMS OF 4:

M/M, F/F

Both M/M and F/F pair will have a lane. M/M and F/F pair will each go at the same time. . Times for each pair will be added for final score:

2 Rounds for time:

Athlete 1:

150m Swim

20 Pistols

20 Burpees

Athlete 2:

150m Swim

20 Pistols

20 Burpees

*Last round athlete will finish with an additional 25m Swim to finish.

20:00 CAP

Scoring: For Time: Fastest is Better | Time Cap: 15

RX Teams of 3

3 Rounds For Time (each partner will do 3 rounds):

Partner A:

3 Rope Climbs

15 Thrusters 110/80#

 

Partner B:

1 Legless Rope Climb + 2 Rope Climbs (Men)/3 Rope Climbs (Women)

15 Thrusters 110/80#

 

Partner C: 

2 Legless Rope Climb + 1 Rope Climb (Men)/1 LLRC + 2 Rope Climbs (Women)

15 Thrusters 110/80#

Time Cap: 15:00

 

Intermediate Teams of 3

3 Rounds For Time (each partner will do 3 rounds):

Partner A: 

2 Rope Climbs 

15 Thrusters 110/80#

Partner B:

2 Rope Climbs

15 Thrusters 110/80#

Partner C:

2 Rope Climbs

15 Thrusters 110/80#

Time Cap: 15:00

 

Masters Teams of 3

3 Rounds For Time (each partner will do 3 rounds):

Partner A: 

2 Rope Climbs 

15 Thrusters 90/60#

Partner B:

2 Rope Climbs

15 Thrusters 90/60#

Partner C:

2 Rope Climbs

15 Thrusters 90/60#

Time Cap: 15:00

 

Scaled Teams of 3

9 Rounds For Time:

1 Rope Climb

15 Thrusters 90/60#

Time Cap: 15:00

For Scaled, one athlete will work at a time, with athletes tagging in and out as desired.

Scoring: For Time: Fastest is Better

Pro Teams of 4

Each For Time: Time Cap 10:00 for each pair

M/M, one person working at a time, split up however

4 LLRC

8 Rope Climbs

24 Thrusters 110#

2 LLRC

4 Rope Climbs

24 Thrusters 110#

 

F/F, one person working at a time, split up however

2 LLRC

8 Rope Climbs

24 Thrusters 80#

1 LLRC

4 Rope Climbs

24 Thrusters 80#

Scoring: For Time: Fastest is Better | Time Cap: 14

For Time:

M/M and F/F: 60 Wall Ball Shots 30/20 to 10/9' 

M/M and F/F: 40 Synchro Chest to Bar Pull ups

M/M and F/F: 40 Single Arm DB Overhead Squats 50/35#

20 Worm Push Presses

20 Worm Squats

14:00 CAP