We are hosting a fundraiser to help support Korby’s trip for Semifinals as he attempts to make the Crossfit Games! He will travel to Orlando May 19-21st. All funds will help pay for our gyms travel, lodging, and food! We are going to try to help everyone who wants to go support get the chance to do so! Message us if you plan on attending!
All workouts will be partnered. 10min time cap on all WOD’s except the 6th and final WOD. All WOD’s can be scaled to meet all levels of fitness using the following zoning: General= RX
Captain= Zone 1, First scaling
Private= Zone 2-3, Second scaling
WOD 1: 9:00am: “Partner ANNIE”
For Time: 50-40-30-20-10 Double Unders and Situps
*Only one partner works at a time. Each to complete the full rep scheme of Annie. General: DU and situps as prescribed
Captain: 2x single skips (100-80-60-40-20), option for wall/wt
Private: 1xsingle skips (50-40-30-20-10) wall/wt for sit ups
WOD 2: 10:00am: “GI JANE”
100 Burpee Pull ups for time
*only one person working at a time, reps are to be split between the partners in any way (ie, 50 each).
General: burpee chin over bar, kipping or strict
Captain: burpee knee raise
Private: burpee bar touch
WOD 3: 11:00am: “Double Time”
AMRAP the following, on 30 sec rest/transition 2min AMRAP Deadlifts
2min AMRAP Ground to Shoulder
2min AMRAP Shoulder to Overhead
2min AMRAP Front Squat
*Only one partner working at a time. General: 135/95
Captain: 95/65
Private: 65/45
WOD 4: 12:00pm “ It’s all about SNATCH”
1000m Row (split between partners)
100 Alternating Box Jumps (50 each)
AMRAP Snatch (only one person working at a time) General: 75/55, (24/20)
Captain: 65/45, step ups
Private: 45/35, step ups/lower box
WOD 5: 1:00pm “Jump, and give me Toes to Bar!”
As many rounds as possible of THRUSTERS, following the rep scheme of 3-6-9-12-15- 18-21-24...etc, each partner to complete the full number of reps in each round before passing the bar, bar must not touch the ground when switching:
*Bar CANNOT be dropped, must be passed body to body between rounds. If the bar is dropped, both partners must complete the same number of TTB for the round they were incomplete on with the Thrusters. Ie: If the bar is dropped on round 12 of the Thrusters, both partners are to complete 12 TTB TOTAL (one working at a time), then go back to round 12 of Thrusters. Score is total completed Thrusters, with Pullups as the tie breaker. General: 95/65
Captain: 75/55, KNE Private: 55/35, Knee raises
WOD 6: 2:00pm “ Mini MURPH:
400m RUN together 100 Pull ups
150 Pushups
300 air squats
400m RUN together
*only one person working at a time, reps to be split between partners.