Dawn of the Dead (day 1)

Presented by Gretchen Blase & The New Door Group ​​​​​​​

AMRAP 12 Minutes:

100 Double Unders/150 Singles (scaled)

20 Toes to Bar - Leg Raises (scaled)

15 Deadlifts -275/195-RX; 255/175-Masters; 185/135-Scaled


*One person rows for calories, switching at any time. Other person completes work on movements. Score = Total Reps plus Cals; Tie breaker more total calories on row





Thirty-Forty Club (day 1)

For Time (10 Min Cap):

30 Cal Bike

40 Synchro DB Snatches 70/50-Pro; 50/35-RX/Masters; 35/25-Scaled

30 Synchro Burpee Over Dumbbell (Scaled/Masters- step over allowed)

40 Synchro DB Hang Clean and Jerks

30 Cal Bike

*One works at a time on bike. Burpees are lateral. Score is time to complete. Add 1s for every rep not completed. 



Fran-tastic Duo (day 1)

For Time (10 Min Cap):

Thrusters 115/85-RX; 95/65-Masters; 75/55-Scaled


21-15-9

Thrusters

Chest to Bar/Pull-Ups (Rx/masters), Slam Balls 50/30 (scaled)


15-12-9

Thrusters

Bar Muscle Ups/Chest to Bar (Rx/masters), slamballs 50/30 (scaled)


12-9-6

Thrusters

Ring Muscle Ups/Bar Muscle Ups (Rx/masters), pull-ups (scaled) 


*every rep not completed adds 1s to time. One works, one rests. Partners MUST tag to switch. Tie break is time when round of 15-12-9 is completed.



Pedal to the MedBall

Two 3 min Amraps:

Individual:

200m Run

Max Wall balls 20/14-RX; 16/12-Masters; 12/10-Scaled - 10 ft for all 

*both teammates will have their own 3min AMRAP. 

Score: Total Wall balls per team. Tie break is the lower combined 200m time. 



Dawn of the Dead (day 2)

Presented by Gretchen Blase & The New Door Group ​​​​​​​

AMRAP 12 Minutes:

100 Double Unders/150 Singles (scaled)

20 Toes to Bar - Leg Raises (scaled)

15 Deadlifts -275/195-RX; 255/175-Masters; 185/135-Scaled


*One person rows for calories, switching at any time. Other person completes work on movements. Score = Total Reps plus Cals; Tie breaker more total calories on row


Thirty-Forty Club (day 2)

For Time (10 Min Cap):

30 Cal Bike

40 Synchro DB Snatches 70/50-Pro; 50/35-RX/Masters; 35/25-Scaled

30 Synchro Burpee Over Dumbbell (Scaled/Masters- step over allowed)

40 Synchro DB Hang Clean and Jerks

30 Cal Bike

*One works at a time on bike. Burpees are lateral. Score is time to complete. Add 1s for every rep not completed. 


Fran-tastic Duo (day 2)

For Time (10 Min Cap):

Thrusters 115/85-RX; 95/65-Masters; 75/55-Scaled


21-15-9

Thrusters

Chest to Bar/Pull-Ups (Rx/masters), Slam Balls 50/30 (scaled)


15-12-9

Thrusters

Bar Muscle Ups/Chest to Bar (Rx/masters), slamballs 50/30 (scaled)


12-9-6

Thrusters

Ring Muscle Ups/Bar Muscle Ups (Rx/masters), pull-ups (scaled) 


*every rep not completed adds 1s to time. One works, one rests. Partners MUST tag to switch. Tie break is time when round of 15-12-9 is completed.


Sat, July 23, 2022 8:00 AM - Sun, July 24, 2022 5:00 PM Mountain Standard Time
CrossFit MOB
3750 E 120th Ave, Denver, Colorado, United States
CrossFit  MOB
CrossFit MOB is a functional fitness facility located in Thornton Colorado.

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