Location: Western Oregon State Pool

12:00 AMRAP

MF Teams

  • 50 yard swim (2 reps down and back)
  • 50 Thrusters (1x DB)
  • 50 yard swim
  • 50 Lunges (1x DB)

MMFF Teams

Same as 2 person teams + 1 rower. Add total calories to score. 

Note: 

1. Drop dumbell penalty = 25 reps. 

 

1 Party Animals VC CROSSFIT
2 The Bald and The Booty CROSSFIT R3
3 Rising Warriors Ti**dy Funeral GRIT
4 Homeschooled Beasts INDEPENDENT
5 Team Hubcity Hubcity CrossFit
1 One WOD in Vegas IRON VALLEY CROSSFIT
2 Rowing Pains SANTIAM CROSSFIT
3 Chalk Dirty To Me FIREHOUSE CROSSFIT
4 Full of Grit EXPLOSION STRENGTH AND CONDITIONING
5 West box titans west salem crossfit
1 Wanna Be Fit Kids MCMINNVILLE CROSSFIT IMUA
2 Dallas Dragons HARVEST CROSSFIT
3 Power Snatch Kids CROSSFIT DRAGONFIRE
4 Guns & Buns CROSSFIT BOONES FERRY
5
1 Honey Badgers HARVEST CROSSFIT
2 CODE541 CODE 541
3 BYB Brigade CROSSFIT BYB
4 You matter CROSSFIT TIGARD PAW
5
1 Thick Thighs, No Brains CROSSFIT MAGNUS
2 3 Athletes....and Kim Fizz LANE 5 CROSSFIT
3 TreeLine TREELINE CROSSFIT
4 R3 R3
5
1 Big Mac & Lil Fry IRON VALLEY CROSSFIT
2 It Only Hurts the First Time FIREHOUSE CROSSFIT
3 Racks and sacks CROSSFIT INTENSIFY
4 Happy Hour CROSSFIT SALEM
5

Location: Monmouth City Park

12:00 Total time

MF teams
8 min to establish 3RM Bench Press & Back Squat each person
4 min max calories on the assault bike
Combine scores

MMFF teams
First 6 min...girls bike for calories and guys lift for 3RM (one guy bench, other guy back squat)
Second 6 min...guys bike and girls lift for 3RM (one girl bench press, other girl back squat)
Combine all scores for one number.

1 Party Animals VC CROSSFIT
2 The Bald and The Booty CROSSFIT R3
3 Rising Warriors Ti**dy Funeral GRIT
4 Homeschooled Beasts INDEPENDENT
5 Team Hubcity Hubcity CrossFit
1 One WOD in Vegas IRON VALLEY CROSSFIT
2 Rowing Pains SANTIAM CROSSFIT
3 Chalk Dirty To Me FIREHOUSE CROSSFIT
4 Full of Grit EXPLOSION STRENGTH AND CONDITIONING
5 West box titans west salem crossfit
1 Wanna Be Fit Kids MCMINNVILLE CROSSFIT IMUA
2 Dallas Dragons HARVEST CROSSFIT
3 Power Snatch Kids CROSSFIT DRAGONFIRE
4 Guns & Buns CROSSFIT BOONES FERRY
5
1 Honey Badgers HARVEST CROSSFIT
2 CODE541 CODE 541
3 BYB Brigade CROSSFIT BYB
4 You matter CROSSFIT TIGARD PAW
5
1 Thick Thighs, No Brains CROSSFIT MAGNUS
2 3 Athletes....and Kim Fizz LANE 5 CROSSFIT
3 TreeLine TREELINE CROSSFIT
4 R3 R3
5
1 Big Mac & Lil Fry IRON VALLEY CROSSFIT
2 It Only Hurts the First Time FIREHOUSE CROSSFIT
3 Racks and sacks CROSSFIT INTENSIFY
4 Happy Hour CROSSFIT SALEM
5

Location: Monmouth City Park

Ground to Shoulder Ladder

- 4 stations, 2 min each person, :15 transition time

Weights (RX Guys/Girls - Sc Guys/Girls - N Guys/Girls)

  • Station 1 - 165/115  - 115/85 - 75/55
  • Station 2 - 195/145 - 145/105 - 95/65
  • Station 3 - 225/175 - 175/125 - 115/75
  • Station 4 - 255/195 - 205/145 - 135/95

Notes:

1. each station is scored differently. As the weight goes up each rep is worth more. Stations 1-4 are scored as 1,3,5,7 points respectively. 

2. One person working at a time (2 for 4 person teams)

3. After each bar, you move on to the next bar.  If you cannot lift it, you must deadlift it to move on; the deadlift does not count for any points, it just earns you the right to move on to the next bar.  The goal of this WOD is to move through the ladder as many times as you can in 2 minutes.  ABCD, ABCD, ABCD...

4. Some weight changing may be needed by the athletes between heats.

1 Party Animals VC CROSSFIT
2 The Bald and The Booty CROSSFIT R3
3 Rising Warriors Ti**dy Funeral GRIT
4 Homeschooled Beasts INDEPENDENT
5 Team Hubcity Hubcity CrossFit
1 One WOD in Vegas IRON VALLEY CROSSFIT
2 Rowing Pains SANTIAM CROSSFIT
3 Chalk Dirty To Me FIREHOUSE CROSSFIT
4 Full of Grit EXPLOSION STRENGTH AND CONDITIONING
5 West box titans west salem crossfit
1 Wanna Be Fit Kids MCMINNVILLE CROSSFIT IMUA
2 Dallas Dragons HARVEST CROSSFIT
3 Power Snatch Kids CROSSFIT DRAGONFIRE
4 Guns & Buns CROSSFIT BOONES FERRY
5
1 Honey Badgers HARVEST CROSSFIT
2 CODE541 CODE 541
3 BYB Brigade CROSSFIT BYB
4 You matter CROSSFIT TIGARD PAW
5
1 Thick Thighs, No Brains CROSSFIT MAGNUS
2 3 Athletes....and Kim Fizz LANE 5 CROSSFIT
3 TreeLine TREELINE CROSSFIT
4 R3 R3
5
1 Big Mac & Lil Fry IRON VALLEY CROSSFIT
2 It Only Hurts the First Time FIREHOUSE CROSSFIT
3 Racks and sacks CROSSFIT INTENSIFY
4 Happy Hour CROSSFIT SALEM
5

Location: Monmouth City Park

AMRAP 15:00 (Rx/Masters)

  • 15 DB Snatches (70#/50#)
  • 10 Atomic Sit Ups (45/25 plate)
  • 5 Burpee Bar Muscle Ups (sub 15 Burpee Pull Ups)

AMRAP 15:00 (Scaled - Novice)

  • 15 DB Snatches (50#/35# - 35#/20#)
  • 10 Atomic Sit Ups (25/15# - Just Sit Ups)
  • 15 Burpee Pull Ups (Nov. Jumping pull ups)

MMFF teams: 2 people on the AMRAP and 2 people on 20" Step ups with 50/30# slam balls (both switch at the same time).

1 Party Animals VC CROSSFIT
2 The Bald and The Booty CROSSFIT R3
3 Rising Warriors Ti**dy Funeral GRIT
4 Homeschooled Beasts INDEPENDENT
5 Team Hubcity Hubcity CrossFit
1 One WOD in Vegas IRON VALLEY CROSSFIT
2 Rowing Pains SANTIAM CROSSFIT
3 Chalk Dirty To Me FIREHOUSE CROSSFIT
4 Full of Grit EXPLOSION STRENGTH AND CONDITIONING
5 West box titans west salem crossfit
1 Wanna Be Fit Kids MCMINNVILLE CROSSFIT IMUA
2 Dallas Dragons HARVEST CROSSFIT
3 Power Snatch Kids CROSSFIT DRAGONFIRE
4 Guns & Buns CROSSFIT BOONES FERRY
5
1 Honey Badgers HARVEST CROSSFIT
2 CODE541 CODE 541
3 BYB Brigade CROSSFIT BYB
4 You matter CROSSFIT TIGARD PAW
5
1 Thick Thighs, No Brains CROSSFIT MAGNUS
2 3 Athletes....and Kim Fizz LANE 5 CROSSFIT
3 TreeLine TREELINE CROSSFIT
4 R3 R3
5
1 Big Mac & Lil Fry IRON VALLEY CROSSFIT
2 It Only Hurts the First Time FIREHOUSE CROSSFIT
3 Racks and sacks CROSSFIT INTENSIFY
4 Happy Hour CROSSFIT SALEM
5