3...2...1...GO

3...2...1...GO!

RX Division

12 Minute AMRAP

Each Athlete will perform the following movements

100 Meter Sprint (Both Athletes run at the same time)

40 Goblet Squats (#35/#50)

30 Med Ball Toss Sit Ups (#14)

20 Over the Bar Burpees

Scaled Division

12 Minute AMRAP

Each Athlete will perform the following movements

100 Meter Sprint (Both Athletes run at he same time)

40 Goblet Squats (#25/#35)

30 Med Ball Toss Sit Ups (#10)

20 Over the Bar Burpees

In All Divisions the Goblet Squats and Over the Bar Burpees may be partitioned in any way


30 for 30

RX Division - For Time

30 Calorie Row

30 Deadlifts (135/95)

Athlete Order: Male / Female

​​​​​​​

Scaled Division - For Time

30 Calorie Row

30 Deadlifts (95/65)

Athlete Order: Male / Female

Night Cap

Night Cap

RX Division

8 Rounds For Time - 11 Minute Time Cap

11 - Front Squats (#65/#95)

11 - Kettle Bell Swings (#35/#50)

11 - Back Squats (#65/#95)

11 - Sumo Dead Lift High Pulls (#35/#50)

Odd Rounds: Male Athlete will complete Front Squats and Back Squats and Female Athlete will complete KBS & SDLHP

Even Rounds: Female Athlete will complete Front Squats and Back Squats and Male Athletes will complete KBS & SDLHP


Scaled Division

8 Rounds For Time - 11 Minute Time Cap

11 - Front Squats (#55/#75)

11 - Kettle Bell Swings (#25/#35)

11 - Back Squats (#55/#75)

11 - Sumo Dead Lift High Pulls (#25/#35)

Odd Rounds: Male Athlete will complete Front Squats and Back Squats and Female Athlete will complete KBS & SDLHP

Even Rounds: Female Athlete will complete Front Squats and Back Squats and Male Athletes will complete KBS & SDLHP



LOREDO

Delmarva Fitness Classic WOD #4

All Divisions - RX & Scaled Divisons  

25 Minute Time Cap

​​​​​​​6 Rounds FOR TIME 

24 Air Squats

24 Hand Release Push Ups (Scaled Division Knee Hand Release Push Ups Allowed)

24 Walking Lunges

400 Meter Run 

Athlete Order: Team Choice

Athlete #1 will complete a full round then tag Athlete #2 to complete a full round. Repeat

Each Athlete MUST complete 3 full rounds.



DFC - CHIPPER

DFC - Chipper

RX - FOR TIME

100 Double Unders

75 Wall Balls (20/14) (10'/9' Target)

50 Single Arm Alternating DB Snatches (50/35)

25 Box Jump Overs (24" Box)

Athlete Order: Athletes may divide the reps however they like, but the work out MUST be done in the order shown.


Scaled & Masters

200 Single Unders

75 Wall Balls (14/10) (10'/9' Target)

50 Single Arm Alternating DB Snatches (35/20)

25 Box Jump Overs (20" Box)

Athlete Order: Athletes may divide the reps however they like, but the work out MUST be done in the order shown.



DFC Championship Finale

21- Sync Shoulder to Overhead RX 95/65 Scaled 75/55

Partner Farmer Carry to Finish Line and back to next station

15- Sync Hang Power Cleans RX 95/65 Scaled 75/55

Partner Farmer Carry to Finish Line and Back to next station

9- Sync Thursters RX 95/65 Scaled 75/55

Partner Farmer Carry to Finish Line

Sync for STOH and Thursters is both partners in Full Locked out Position overhead

Sync for HPC is both partners held in the front rack position

Sat, November 9, 2019 11:00 AM - Sun, November 10, 2019 5:00 PM Morocco Standard Time
Henry S. Parker Athletic Complex
711 W Naylor Mill Rd, Salisbury, Maryland, United States
Wicomico Recreation, Parks and Tourism
Wicomico County's Department of Recreation, Parks & Tourism represents the government's commitment to an outstanding quality of life for the citizens of Wicomico County, Maryland. Our goal is to provide events and programs, to promote Wicomico County MD

Iron Strong CrossFit

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