Five Times Five

Individual

For Time: 

25 Wall Ball Shots 20/14

25 Box Jumps 30/24 (24/20)

25 Bar Facing Burpees

25 Snatches 95/65  (75/55)

25 Wall Ball Shots 20/14 

*This workout is for time. The tie breaker time is the time after the Bar Facing Burpees. RX male and female require a 10ft target, as for scaled Males will perform a 10ft target and females with perform a 9ft target. The weight and height that is in () is for scaled.*

Co'ed Teams:

For Time: 

50 Wall Ball Shots 20/14

50 Box Jumps 30/24 

50 Bar Facing Burpees

50 Snatches 95/65  

50 Wall Ball Shots 20/14 

*This workout is for time. The tie breaker time is the time after the Bar Facing Burpees. Teams will perform a 10ft target. All movements are to be performed synchronized as male and female together while the other male and female on the team rest.* 

Minute to Win it

Individual

1 Minute Max Reps: Double Unders (Hops over the Bar)

1 Minute Max Reps: Power Cleans 135/85 (95/65)

1 Minute Max Reps: Double Unders (Hops over the Bar)

1 Minute Max Reps: Shoulder to Overhead 135/85 (95/65)

1 Minute Max Reps: Double Unders (Hops over the Bar)

1 Minute Max Reps: Thrusters 135/85 (95/65)

*This WOD will have 2 scores. Max Double Unders and Max Reps at each bar with total reps combined. The weight and height that is in () is for scaled.*


Co'ed Teams

Round 1: Partner 1

1 Minute Max Reps: Double Unders 

1 Minute Max Reps: Power Cleans 135/85 

1 Minute Max Reps: Double Unders 

Round 2: Partner 2

1 Minute Max Reps: Double Unders 

1 Minute Max Reps: Shoulder to Overhead 135/85 

1 Minute Max Reps: Double Unders 

Round 3: Partner 3

1 Minute Max Reps: Double Unders 

1 Minute Max Reps: Thrusters 135/85 

1 Minute Max Reps: Double Unders 

Round 4: Partner 4

1 Minute Max Reps: Double Unders 

1 Minute Max Reps: Clean and Jerks 135/85 

1 Minute Max Reps: Double Unders 

*Each team-mate will perform a 3 Minute round. This WOD will have 2 scores. Max Double Unders and Max Reps at each bar with total reps combined.*

Chip Chip

RX

10 Min time Cap: 

Buy In:

30 SUMO Deadlift High Pull 70/55

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3 Rounds:

20/15 Calorie Air Bike 

20/15 Calorie Row

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Max Toes to Bar

*This WOD will be a total of 2 score. Score 1: Total time of Buy In and 3 Rounds combined // Score 2: Max Toes to Bar*

Scaled 

10 Min time Cap:

Buy In:

30 SUMO Deadlift High Pull 55/35

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3 Rounds:

18/14 Calorie Air Bike 

18/14 Calorie Row

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Max Sit Ups 

*This WOD will be a total of 2 scores.  Score 1: Total time of Buy In and 3 Rounds combined // Score 2: Max Toes to Bar*

Teams 

0-12 Minutes

For Time: 

1 Mile Roped Run

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15-30 Minutes

Each Partner Must Complete 1 Round: (4 Rounds Total)

30 SUMO Deadlift High Pull 70/55

25 Calorie Row

20 Toes to Bar

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Mean While another Team mate is accumulating Max Calorie on the Air Bike and Rower. (This will occur after the run) 

*This WOD will be a total of 4 scores. Team will run together for a mile with a 12 minute time Cap. There will be a 3 minute rest period. Upon the star of the following events, 3 partner will start to work mean while 1 partner is at rest. Partner 1 will get on the Air Bike, Partner 2 will get on the Rower to begin accumulating calories, Partner 3 will begin the chipper. Each partner must complete 1 Round of the chipper, as well as rotating on the Air Bike and Rower. Rotating on the Rower and Bike may occur at any point throughout the 15 minutes, and Partners to rotate after competing 1 of the 4 rounds on the chipper. Score 1: Run // Score 2: Total Calories on Air Bike //  Score 3: Total Calories on the Rower // Score 4: Total time to complete the 4 rounds.*

Caution Strong (Floater)

3 Minute AMRAP:

22/16 Calorie Ski Erg

Max Log Ground to Overhead

*Team's score is the Max reps between all teammates*

*Tiebreaker is the time on the Ski Erg for all Divisions*

Weight:

RX: 115/75

Scaled: 95/55


1 Mile Run (Teams Only)

For Time:

1 Mile Roped Run


Max Cal Air Bike (Teams Only)
Max Cal Row (Teams Only)
Max T2B // Sit Ups (Indi Only)

*Tie Breaker is the time of the end of your chipper*

Max Double Unders
Sat, February 2, 2019 5:00 AM - 6:00 PM Eastern Standard Time
Caution CrossFit
NW 79th St, Hialeah, Florida, United States
Dominick Maurici
I discovered CrossFit in 2008 and rose to the level of being a regional games competitor and owning my own box.

Like being in many sports as a child made me a superior athlete then, I believe as adults, we can also excel if we add variety to our training system.  No one system is the end-all-be-a

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