Oz Fest

Onsite Competition for Individuals and teams

Event description

Oz Fest is 2 day competition held at Junction City CrossFit. 1017 Washington St. Junction City, Kansas 

December 7th will the individual event and December 8th will be teams of 2.  This year we will have 3 divisions;

Beginner

Intermediate 

Rx 

 

There will be no refunds for this event. 

If an individual athlete or member of your team can no longer compete, substitutions are allowed.  Please email christinaspencer@junctioncitycrossfit.com to update the roster.  

 

 

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

4 Rounds for Time:

24/21 Calorie Assault Bike

16 DB Box Step Overs 24/20 

8 Devil's Press  Rx: 50/35 Int: 40/30  Beginner: 30/20

Scoring: For Repetitions: More is Better

12 Minute AMRAP

21 burpees over the bar (lateral jumps)

15 Thrusters Rx: 115/85  Int: 105/75 Beginner: 95/65

9 Chest to Bar Pullups  Int: pull-ups  Beginner: DB Push Press 30/20 

Scoring: For Weight: Heavier is Better

7 minutes to establish: Bear Complex 

1 rep each of: deadlift+hang power clean+front squat+ S2OH

Scoring: For Time: Fastest is Better | Time Cap: 5

3 Rounds for Time: 

50 Double unders  Int: 50 single unders Beginner: 50 single unders

15 Power Cleans Rx: 135/95 Int: 95/65  Beginner: 85/55

 

 

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

For Time:

30 calorie row

100' Double DB Walking Lunges Rx: 50/40 Int: 40/30 Beginner: 30/20 

40 calorie row

50' Double DB Walking Lunges

25 GHD sit-ups  Int:40/30 weighted situp  Beginner: situp

50' Double DB Walking Lunges

25 Double DB Deadlifts 

50 calorie row 

Scoring: For Time: Fastest is Better | Time Cap: 22

6 Rounds for time: Partners alternate whole rounds

500/400m row

25 wallballs Rx: 20 to 10'  Int: 20/14 to 9' Beginner: 14/10 to 9'

50 double unders 

Int: 50 single unders

Beginner: 50 single unders

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

3 Rounds for Time: Synchronized

40 alternating 1 Arm DB snatches Rx: 50/35 Int: 40/30 Beginner: 30/20

30 toes to bar Int: hanging knee raises  Beginner: situps

20 burpees over the DB

Scoring: For Weight: Heavier is Better

8 minutes to establish heaviest complex for both partners:

Hang Santch + Snatch ( power or full ) 

*cannot let go of bar between movements*

 

Scoring: For Time: Fastest is Better | Time Cap: 5

2 Rounds: Each partner will complete 1 round

20/15 cal bike

30 box jump overs

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

For time: partition reps as needed.  Must complete all of one movement, before moving on to next movement

50 Deadlifts Rx: 205/175 Int: 185/125  Beginner: 135/95

50 Chest to Bar pullups Int: pullups  Beginner: jumping pullups

50 Power Cleans Rx 155/105  Int: 115/85  Beginner: 95/65

50 Pistols

50 Overhead Squats Rx: 135/95 Int: 95/65 Beginner: 85/55

50 Handstand pushups  Int: Seated DB Press 40/30 Beginner: Seated DB Press 30/20