Shaken Not Stirred

15 min Amrap of:

50 Cal. Row
50 Box Jump Overs 
50 Deadlifts 
50 DB Snatches
​​​​​​​50 Wall Balls

Athletes split reps as they wish but only one works at a time

Standards: 
Row
​​​​​​​Rower must reach 50 calories before athlete unstraps. You may set the damper however you like 

Box Jump Overs:
24" for Men; 20" for Women
Beginner athletes may step up and over; Intermediate must jump. 
You do not have to open your hips on top of the box but both feet must be on the top at the same time and be on the ground at the same time. 

Deadlifts:
Intermediate: 185/125
Beginner: 155/105
Hips and knees must be fully open with shoulders behind the bar at the top of the lift

Dumbbell Snatches: 
Intermediate: 50/35
Beginner: 35/20
Dumbbell must be locked out at over the head at the top of the rep. Hips and knees must be fully extended. Both heads of the dumbbells must touch the ground at the beginning/between each rep. Switching hands must occur below the head and you must alternate hands each rep. 
If you drop the dumbbell so that it bounces away from you without control you may be subject to a rep penalty or disqualification from the event. Athlete safety is our priority. 

Wall Balls 
Intermediate: Men 20lb Ball to a 10' target; Women 14lb ball to a 9' target 
Beginner: Men 14lb Ball to a 10' target; Women 10lb ball to a 9' target

Yogi & Boo Boo (Male)

The Strength WOD for the 4th Annual Battle on the Border is "Yogi and Boo Boo" 

You will have 6 minutes to find your 1RM Complex: 
Clean (Must Pass Below Parallel) 
Shoulder to Overhead (full lockout required)
Hang Clean (Must pass below parallel)
Shoulder to Overhead (full lockout required and fully stabilized before putting bar back on the ground)

You may start at your weight of choosing - Bars will be empty on the ground with plates nearby. You may increase or decrease weight within the 6 minutes. 

Each teammate will receive their own score for this event. 

Yogi & Boo Boo (Female)

The Strength WOD for the 4th Annual Battle on the Border is "Yogi and Boo Boo" 

You will have 6 minutes to find your 1RM Complex: 
Clean (Must Pass Below Parallel) 
Shoulder to Overhead (full lockout required)
Hang Clean (Must pass below parallel)
Shoulder to Overhead (full lockout required and fully stabilized before putting bar back on the ground)

You may start at your weight of choosing - Bars will be empty on the ground with plates nearby. You may increase or decrease weight within the 6 minutes. 

Each teammate will receive their own score for this event. 

Double Trouble

Buy In: 100 DU 
21 Overhead Squats (95/65)
21 Pull Ups 
15 Overhead Squats (115/85)
15  Pull Ups
9 Overhead Squats (135/95)
9 Pull Ups
Cash Out: 100 DU Cash Out

-12 minute cap-

Intermediate Athletes: 
Partner 1 will begin with 100 double unders, THEN 
Partner 1: 21 Overhead Squats & 21 Pull-Ups
Partner 2: 21 Overhead Squats & 21 Pull-Ups
Partner 1: 15 Overhead Squats & 15 Pull-Ups
Partner 2: 15 Overhead Squats & 15 Pull-Ups
Partner 1: 9 Overhead Squats & 9 Pull-Ups
Partner 2: 9 Overhead Squats & 9 Pull-Ups
Partner 2: 100 Double Unders 

Beginner Athletes: 
Buy In: 100 Double Unders (200 singles) 
Partner 1: 21 Front Squats & 21 Jumping Pull-Ups
Partner 2: 21 Front Squats & 21 Jumping Pull-Ups
Partner 1: 15 Front Squats & 15 Jumping Pull-Ups
Partner 2: 15 Front Squats & 15 Jumping Pull-Ups
Partner 1: 9 Front Squats & 9 Jumping Pull-Ups
Partner 2: 9 Front Squats & 9 Jumping Pull-Ups
Cash Out: 100 Double Unders (200 singles) 

For both the Buy In and Cash Out these teams may split the double unders in chunks of 25. Choosing to do single unders will result in a double the rep + 15 second penalty. 
Athletes do not have to switch every 25 reps but once they begin that chunk, they are committed to it. If a team does 200 single unders, they will take a 1:00 penalty on their score. A team that does 50 double unders plus 100 single unders will take a :30 penalty on their score. 

Standards

Overhead Squat: Arms must remain locked out overhead and hip crease must pass below the knee for a good rep. You may snatch your first rep. Hips must be fully open at the completion of the rep. 
Front Squat: Bar must remain in front of the torso and hip crease must pass below the knee for a good rep. You may clean your first rep. Hips must be fully open at the completion of the rep. 
Pull-Up: Arms must be fully extended at the beginning of each rep and feet must be off the ground. Chin must pass over the plane of the bar at the top of the rep to finish. 
Jumping Pull-Up: The bar will be set up so it is at least 6 inches over the top of the athlete's head when standing tall. (We will measure that morning). Chin must pass over the plane of the bar at the top and the arms must be fully extended at the bottom of the rep. 
Double Unders: Rope will pass under the feet twice with each jump. If the rope does not pass and stops in front of the feet the rep will not count. 
Single Unders: Rope will pass under the feet once with each jump. Both feet must jump simultaneously. 

Happy Now?

Floater WOD for the 4th Annual Battle on the Border 

5 Minute AMRAP 
Thrusters 

Intermediate 95/63
Beginner 75/55

  • *Partners may switch out whenever they like but the athlete will do 5 Lateral Burpees Over the Bar before they begin the thrusters. 
  • If an athlete drops the bar, their turn is over and the other athlete needs to do burpees and then thrusters. 
  • Yes, you start with burpees 
  • You can rest overhead, you can rest in the rack position, you can even rest in the hang (WHY?) but if the plates touch the ground, it's over!

Movement Standards
Thrusters

Yes you can squat clean your first rep 
Hip crease must pass below the knee (break parallel) at the bottom of the rep and the arms must be locked out, head through the bar at the top of the rep. 

Burpees
Intermediate: Athlete must JUMP both feet out simultaneously to the bottom of the rep, chest and thighs hit the ground, both feet jump forward simultaneously to bring the athlete to the standing position. You must jump over the bar with two feet. 

Beginner: Athletes may step or jump back on the burpee, chest and thighs hit the ground. Athlete may step or jump up to a standing position and may step or jump over the barbell. 

Sat, September 21, 2019 8:00 AM - 5:00 PM Eastern Standard Time
CrossFit Bridge & Tunnel
1645 Decatur St, New York, United States
CrossFit Bridge & Tunnel

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