FITCAMP WODS
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
Competition info
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 Review:
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 Review:
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
CROSSFIT WODS
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
