Gradient
WOD #1 - Time Cap 15 Minutes
Partner #1 - 30 One arm Alt. Dumbbell Snatch (35/20#)
Partner #2 - 30 One Arm Alt. Dumbbell Snatch (35/20#)
Partner #1 - 15 Full Burpees 
Partner #2 - 15 Full Burpees
Partner #1 -  20 One arm Alt. Dumbbell Snatch (35/20#)
Partner #2 - 20 One Arm Alt. Dumbbell Snatch (35/20#)
Partner #1 - 10 Full Burpees 
Partner #2 - 10 Full Burpees
Partner #1 -  10 One arm Alt. Dumbbell Snatch (35/20#)
Partner #2 - 10 One Arm Alt. Dumbbell Snatch (35/20#)
Partner #1 - 5 Full Burpees 
Partner #2 - 5 Full Burpees
WOD #2 - 10 Minute AMRAP
*One person working at a time breaking up the reps however they choose*
100 Wall Ball Buy In (14/10# to parallel) to a (9/8' Target)
In remaining time AMRAP:
10 Box Jumps or Step Ups (20" Box)
20 Russian Kettle Bell Swings (35/20#) 
WOD #3 - Time Cap - 16 Minutes 
*One person working at a time breaking up the reps however they choose*
1000m Row (M/M), 900m Row (M/F), 800m (F/F)
100 Kettle Bell Sumodeadlifts (53/35#) 
100 Abmat Sit-Ups 
200 Single Unders 
 

INTERNAL

PARTNER COMP

 

PRIZE MONEY (UPDATED)

1st Place = $100 towards your membership

2nd Place = $75 towards your membership 

3rd Place = Prize Basket

Fitcamp Check-In & Warm Up:

8AM to 8:15AM

Standards Re​view:

8:15AM to 8:30AM

Warm Up: 8:30AM to 8:45AM​

WOD Schedule (ALL TEAMS)​

 

WOD #1 - 8:45AM 

WOD #2 - 9:20AM ​

WOD #3 - 9:50AM 

AWARDS: 10:15AM 

CrossFit Check-In & Warm Up:

10:30AM to 10:45AM

Standards Re​view:

10:45AM to 11AM​

 

Warm Up: 11AM to 11:15AM​

 

WOD Schedule (ALL TEAMS)​

 

WOD #1 - 11:15AM

WOD #2 - 11:45AM​

WOD #3 - 12:15PM 

AWARDS: 12:45PM

Gradient
WOD #1 - Time Cap 15 Minutes
Partner #1 - 21 Thrusters 75/55#
Partner #2 - 21 Thrusters 75/55#
Partner #1 - 21 Bar Facing Burpees
Partner #2 - 21 Bar Facing Burpees
Partner #1 -  15 Thrusters 75/55#
Partner #2 -15 Thrusters 75/55#
Partner #1 - 15 Bar Facing Burpees
Partner #2 - 15 Bar Facing Burpees
Partner #1 -  9 Thrusters 75/55#
Partner #2 - 9 Thrusters 75/55#
Partner #1 - 9 Bar Facing Burpees
Partner #2 - 9 Bar Facing Burpees
WOD #2 - 10 Minute AMRAP
*One person working at a time breaking up the reps however they choose*
100 Wall Ball Buy In (20/14#) to a (10/9'Target)
In remaining time AMRAP:
10 Box Jumps or Step Ups (24/20")
20 Hang Cleans (95/65#) 
WOD #3 - Time Cap - 16 Minutes
*One person working at a time breaking up the reps however they choose*
1000m Row (M/M), 900m Row (M/F), 800m (F/F)
100 Deadlifts (135/95#) 
100 Double Unders or 300 Single Unders 
50 Toes to Bar 
NOTE: any pair with one person doing double unders and the other doing single under, they must complete as follows: 
One person completes 150 Single Unders and the other completes 50 double unders. You can decide who goes first, but must complete all your reps before your partner takes over 
 

© 2019 by Newport Fitness. Proudly created with Wix.com