Join the cult.

#Team Metconn

Region: n/a

Box: n/a

Sex: n/a

Age: n/a

Height: n/a

Weight: n/a

Maxes

Back Squat:

Deadlift:

Clean & Jerk:

Snatch:

Benchmarks

Fran:

Grace:

Isabel:

1 Mile:

2K Row:

Competitions

Division: Team Women's Rx
15.7.1
AMRAP

WOD 1 elite
AMRAP 5
30 Clean and Jerks 155/105
With the remaining time
Max bar facing burpees

WOD 1 Rx
30 Clean and Jerks 135/95
With the remaining time
Max bar facing burpees

WOD 1 scaled
30 Clean and Jerks 95/65
With the remaining time
Max bar facing burpees

Your score is the total number of burpees
Tiebreaker will be the time it takes you to complete 30 clean and jerks

Total Reps:

Last Round Time:

15.7.2
AMRAP

AMRAP 12 elite/Rx
50 cal row
75 wall balls 20lb-10'/14lb-9'
15 muscle-ups

AMRAP 12 scaled
50 cal row
75 wall balls 20lb-10'/14lb-9'

Your score is total number of reps in 12 min
Tiebreaker your time after completing the wall balls

***Submission Deadline - Monday July 7/20 11:59 P.M. EST***

Total Reps:

Last Round Time:

15.7.3
AMRAP

Men's Elite/Rx
Complete as many rounds and reps as possible in 8 minutes of:
15 Overhead Squats 95lbs
30 Double-unders

Women's Elite/Rx
Complete as many rounds and reps as possible in 8 minutes of:
15 Overhead Squats 65lbs
30 Double-unders

Scaled Men
Complete as many rounds and reps as possible in 8 minutes of:
15 Front squats 95lbs
90 single-unders

Scaled Women
Complete as many rounds and reps as possible in 8 minutes of:
15 Front Squats 65lbs
90 Single-unders

Notes

Overhead squats:
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. At the call of 3,2,1..Go the athlete will begin their first set of 15 overhead squats. The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

Double-under.
At the conclusion of every set of 15 overhead squats the athlete will preform a set of 30 double-unders. This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not attempts.

Your score will be the total number of repetitions completed before the 8-minute time cap.

Equipment
• Jumprope
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. It is preferred that a clock be in view or a second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

***Submission Deadline - Monday July 27 11:59 P.M. EST***

Total Reps:

Last Round Time:

15.8.1
AMRAP

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 snatch 75/55
10 TTB

From 3:00-6:00
2 rounds of:
12 snatch 75/55
12 toes to bar

From 6:00-9:00
2 rounds of:
14 snatch 75/55
14 Toes to bar

Etc...Following same pattern until you fail to complete both rounds

Notes:
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps.

Time Bonus:
This workout begins as a standard 3-minute couplet of 2 rounds of 10 snatches and 10 toes to bar (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 snatches and 12 toes to bar (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 snatch and 14 toes to bar (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.

Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.

For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards:
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A running clock or a second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

_________________________________________

Workout 15.8.1 Variations

Elite/Rx

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 snatch 75/55
10 toes to bar

From 3:00-6:00
2 rounds of:
12 snatch 75/55
12 toes to bar

From 6:00-9:00
2 rounds of:
14 snatch 75/55
14 toes to bar

Etc., following same pattern until you fail to complete both rounds

_________________________________________

Scaled


Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
6 ground to overhead 75/55
6 sit-ups

From 3:00-6:00
2 rounds of:
8 ground to overhead 75/55
8 sit-ups

From 6:00-9:00
2 rounds of:
10 ground to overhead 75/55
10 sit-ups


Etc...Following same pattern until you fail to complete both rounds

For scaled, each rep of the sit-up begins with the athlete’s back in contact with the floor, their knees bent (feet may be anchored), and their hands touching the floor above their head. At the top, the athlete will sit up so their chest makes contact with their thighs and their hands touch their feet. AbMats are permitted.

Total Reps:

Last Round Time:

15.8.2
AMRAP/TIME

Elite Men/Women

Complete as many rounds and reps as possible in 12 minutes of:
Buy-In 100 Double-Unders (tiebreaker)
25 Calorie Row
7 deadlifts 275lbs/185lbs

Rx Men/Women

Complete as many rounds and reps as possible in 12 minutes of:
Buy-In Double-Unders (tiebreaker)
25 calorie Row
7 deadlifts 255lbs/165lbs

Scaled Men/Women

Complete as many rounds and reps as possible in 12 minutes of:
Buy-In 300 single-unders (tiebreaker) 25 Calorie Row 7 deadlifts 205lbs/135lbs

Notes

This workout begins from the standing position with the jumprope on the floor and the Athlete standing tall. At the call of 3...2...1...GO with a running 12 minute running clock the athlete will begin the buy-in of 100 double-unders then complete as many rounds and reps of 25 calorie row and 7 deadlifts with the remaining time.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed including the double-unders.

Special Tiebreak

In this workout, we are using a tiebreak method. As soon as the 100th Double-under is complete, time should be marked.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Equipment

To complete this workout you will need:
• A jumprope. • An indoor rower with a monitor that measures calories. • Barbell • Plates to load to the appropriate weight for your division.

Video Submission Standards

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A running clock or a second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the row is set to zero at the start of each round and clearly reaches 25 calorie before the athlete moves on to the deadlift.

Total Reps:

Total Time:

15.8.3
AMRAP

Men's/Women's Elite
21-15-9
135/95lb. thrusters
Burpees box jump overs 24/20"

Men/Women's Rx
21-15-9
115/75lb. Thrusters
Burpees box jump overs 24/20"

Men's/Women's Scaled
21-15-9
75/55lb. Thrusters
Burpees box jump overs 24/20"

Notes
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Every second counts in this workout. Your score will be the time it takes to complete all 90 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the box on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 14:34.8, your score is 14:34.

Equipment
• Barbell
• Plates to load to the appropriate weight for your division
• A box that is the appropriate height for your division

Video Submission

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A running clock or second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from the side so it is clear that proper depth and lockout are being reached on the thrusters, and the chest and thighs can be seen touching the ground on the burpees.

Note: Depending on your performance, this video may be longer than previous workouts. Be sure you have enough battery life, memory and time to upload your video. You may need to increase your time limit on YouTube to allow a longer video.

https://support.google.com/youtube/answer/71673?rd=2

Total Reps:

Last Round Time:

15.9.1
MAX

Accumulate as many points as possible in 10 minutes

DeadLift= 1 point
Clean= 3 points
Snatch= 9 points

Minutes 0:00-2:00

Elite/Rx M 95lbs / W 65lbs

Scaled M 65lbs/W 55lbs

Minutes 2:01-4:00

Elite/Rx M 135lbs/ W 95lbs

Scaled M 95lbs/ W 65lbs

Minutes 4:01-6:00

Elite/Rx M 185lbs/ W 135lbs
Scaled M 115lbs/ W 75lbs


Minutes 6:01-8:00

Elite/Rx M 225lbs/ W 155lbs
Scaled M 135lbs/ W 85lbs


Minutes 8:01-10:00

Elite/Rx M 245lbs/ W 165lbs
Scaled M 155lbs/ W 105lbs


Notes

The athlete will start in the standing position with the barbell on the ground loaded with the starting weight. At the call of 3..2..1...Go, the Athlete will complete as many reps as possible in 2 minutes of deadlifts/cleans/ or snatches at the given weight and continue in the pattern for 10 minutes. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted. Each lift has its own point value, choose wisely as this workout is scored by total points accumulated over the entire workout.

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A running clock or a second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Max Amount:

15.9.2
AMRAP/TIME

Elite Men/Women

For Time: (15min cap)
100 wallballs 30/20lbs 10'/9'(tiebreaker)
100 calorie row
100 burpees

Rx Men/Women

For time: (15min cap)
100 wallballs 20/14lbs 10'/9'(tiebreaker)
100 calorie row
100 burpees

Scaled Men/Women

For time: (15min cap)
100 wallballs 20/10lbs 10'/9' (tiebreaker 1)
100 calorie row (tiebreaker 2)
100 burpees (tiebreaker 3)


Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. At the call of 3...2...1...GO with a running 15 minute running clock the athlete will begin the set of 100 wallballs then 100 calorie row and then 100 burpees.

Burpees standard: at the the bottom position, the athlete's chest and hips must touch the ground. At the top of the movement, both hands must come together over the athlete's head with hips fully extended.

Special Tiebreak

In this workout, we are using a tiebreak method. At the completion of each movement time should be marked. There is a possible 300 reps in this workout

Equipment

To complete this workout you will need:
• Medicine ball • An indoor rower with a monitor that measures calories.

Video Submission Standards

Prior to starting, film the medicine ball to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A running clock or a second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Depending on the layout of your gym, the other person in the frame may need to move the camera during the workout so it is clear all standards are being met for each movement. This includes being able to clearly see the monitor of the row is set to zero at the start of each round and clearly reaches 25 calorie before the athlete moves on to the deadlift.

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are: 13-kg / 9-kg ball for Elite 9-kg / 6-kg ball for Rx’d, 9-kg / 4-kg ball for Scaled

Total Reps:

Total Time:

15.9.3
AMRAP/TIME

MEN/WOMEN elite (12min cap)
3-6-9-12-15-18-21
Toes to bar
Box jumps 30/24"

MEN/WOMEN Rx (12min cap)
3-6-9-12-15-18-21
Toes to bar
Box jumps 24/20"

MEN/WOMEN Scaled (12min cap)
3-6-9-12-15-18-21
Hanging knee raises
Box jumps 24/20"

Notes:
This workouts begin with the athlete standing under their pull-up bar. At the sound of 3..2..1..GO the athlete will begin the set of 3 toes to bar (for scaled knee raises) at the completion of the toes to bar the athlete will move to the set of box jumps.

There is a 12min time cap for this workout.

Equipment
• pull-up bar
• plyo-box

Video Submission

A running clock or second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards

Movement standards

Toes to bar

In the toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.

Knees raises

For scaled and scaled teens, the hanging knee raise begins just like the toes-to-bar but ends when the athlete has raised their knees above the height of their hip.

Box jumps

Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Total Reps:

Total Time:

15.10.1
AMRAP

WORKOUT 15.10.1

Complete as many rounds and reps as possible in 8 minutes of:
5 pull-ups
10 hands release push-ups
15 air squats

Once done, immediately begin...

WORKOUT 15.10.2

1-rep-max thruster
5-minute time cap


Notes
These workouts begin with the athlete standing under their pull-up bar After 5 pull-ups (jumping pull-ups for scaled division) are completed the athlete will move to the floor to perform 10 hands release push-ups followed by 15 air squats After the last air squat is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.10.1 will be the total number of repetitions completed.

As soon as the clock reaches 8 minutes and Workout 15.10.1 is complete, Workout 15.10.2 will begin with the same running clock. The athlete will have from 8:00 to 13:00 to complete Workout 15.10.2

The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 5-minute time limit.

Your score for Workout 15.10.2 will be the total max weight (in pounds) that you are able to complete a thruster with.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.10.1 and 15.10.2 and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.10.1 and your score from your second attempt at 15.10.2 or vice versa.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load for your max clean and jerk (no smaller than ½ lb.

*The official weight is in pounds. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or a running clock should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Movement standards

Pull-ups

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Jumping pull-ups

The jumping pull-up the bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully extended. At the top the chin must be clearly over the top of the bar.

Hands release push-ups

A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Air squats

The athlete must reach full extension at the top of the air squat with the hips and knees locked out. At the bottom the hip crease must pass below the top of the knee. The use of a ball or box under the athlete is not permitted.

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Total Reps:

Last Round Time:

15.10.2
MAX

WORKOUT 15.10.1

Complete as many rounds and reps as possible in 8 minutes of:
5 pull-ups
10 hands release push-ups
15 air squats

Once done, immediately begin...

WORKOUT 15.10.2

1-rep-max thruster
5-minute time cap


Notes
These workouts begin with the athlete standing under their pull-up bar After 5 pull-ups (jumping pull-ups for scaled division) are completed the athlete will move to the floor to perform 10 hands release push-ups followed by 15 air squats After the last air squat is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.10.1 will be the total number of repetitions completed.

As soon as the clock reaches 8 minutes and Workout 15.10.1 is complete, Workout 15.10.2 will begin with the same running clock. The athlete will have from 8:00 to 13:00 to complete Workout 15.10.2

The athlete must load their own barbell and may not receive assistance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 5-minute time limit.

Your score for Workout 15.10.2 will be the total max weight (in pounds) that you are able to complete a thruster with.

Should the athlete choose to redo the workout, you must withdraw your scores for both 15.10.1 and 15.10.2 and resubmit both scores from the second attempt. You may not use your score from your first attempt at 15.10.1 and your score from your second attempt at 15.10.2 or vice versa.

Equipment
• Pull-up bar
• Barbell
• Collars
• Plates to load for your max clean and jerk (no smaller than ½ lb.

*The official weight is in pounds. If you lift with kilogram plates you will need to convert your results to pounds when submitting your score. Remember, when lifting with pound plates a 20-kg barbell will count as 45 lb. and a 15-kg barbell will count as 35 lb.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or a running clock should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Movement standards

Pull-ups

This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar.

Jumping pull-ups

The jumping pull-up the bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully extended. At the top the chin must be clearly over the top of the bar.

Hands release push-ups

A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Air squats

The athlete must reach full extension at the top of the air squat with the hips and knees locked out. At the bottom the hip crease must pass below the top of the knee. The use of a ball or box under the athlete is not permitted.

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Max Amount:

15.10.3
AMRAP

Men's Elite/Rx
Complete as many rounds and reps as possible in 8 minutes of:
8 Overhead Squats 95lbs
8 bar facing burpees

Women's Elite/Rx
Complete as many rounds and reps as possible in 8 minutes of:
8 Overhead Squats 65lbs
8 bar facing burpees

Scaled Men
Complete as many rounds and reps as possible in 8 minutes of:
8 Front squats 95lbs
8 bar facing burpees

Scaled Women
Complete as many rounds and reps as possible in 8 minutes of:
8 Front Squats 65lbs
8 bar facing burpees

Notes

Overhead squats:
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. At the call of 3,2,1..Go the athlete will begin their first set of 8 overhead squats. The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

Front Squats (scaled)
The barbell must be racked on the front of the shoulders. At the top, the hips and knees must be fully extended. Any grip is permitted as long as the bar is in the front-rack position. At the bottom the hip crease must be below the top of the knee. A full squat clean is permitted, but not required, to start the movement if standard depth is achieved.


Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Your score will be the total number of repetitions completed before the 8-minute time cap.

Equipment
• Barbell
• Collars
• Plates to load to the appropriate weight for your division

Video Submission Standards:

Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A running clock or a second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Total Reps:

Last Round Time:

15.11.1
AMRAP/TIME

MEN elite and Rx
Complete as many rounds as possible in 10min
60 bar facing burpees
30 clean & jerk 135 lb.
20 muscle-ups
*Tie Breaker - Note time after final Clean & Jerk

WOMEN elite and Rx
Complete as many rounds as possible in 10min
60 bar facing burpees
30 clean & jerk 95 lb.
20 muscle-ups
*Tie Breaker - Note time after final Clean & Jerk

MEN scaled
Complete as many rounds as possible in 10min
60 bar facing burpees
30 clean & jerk 95 lbs
20 jumping pull-ups
*Tie Breaker - Note time after final Clean & Jerk

WOMEN scaled
Complete as many rounds as possible in 10min
60 bar facing burpees
30 clean & jerk 65lbs
20 jumping pull-ups
*Tie Breaker - Note time after final Clean & Jerk

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 61 kg/43 kg for Rx’d, 43 kg/29 kg for Scaled,

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or a running clock should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.


Bar-facing burpees

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Clean and jerk

The barbell begins on the ground. Touch and go is permitted. No bouncing.The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front the athlete can re-attempt the jerk without taking the barbell back to the floor

Muscle-up

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.

Jumping pull-ups

The jumping pull-up the bar should be setup so it is at least six inches above the top of the athlete’s head when standing tall. At the bottom, the athlete must lower themselves so his or her arms are fully extended. At the top the chin must be clearly over the top of the bar.

*Tie Breaker - Note time after final Clean & Jerk

Total Reps:

Total Time:

vavvfdbdfb
MAX

" The Total"

In 12 minutes find a:

1rm Back Squat

1rm Shoulder Press

1rm Deadlift

Rules:

The Total consists of 3 lifts: the back squat, press, and deadlift. You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful lift from each of the 3 will be added together for your total. So here is the tricky part. You can warm up however you like, but once you declare your first back squat attempt the clock must start and you are committed to progressing through all 3 lifts; you don’t get anymore warm up lifts. You will make your 3 back squat attempts then move straight into the press, then the deadlift don't waist too much time you must complete all the lifts in 12 minutes.

Your score for Workout 15.11.2 will be the total sum of your heaviest lift in each movement. (*Note if you are lifting in kilograms you must covert your weight to pounds)

Equipment
• Barbell
• Collars
• Plates to load for your max clean and jerk (no smaller than ½ lb.

Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A second person with a stopwatch or a running clock should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Movement standards



Back squat:
In the back squat, the barbell must be held behind the neck on the athlete's shoulders or back. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control

Shoulder-press:
Each repetition begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A push press, push jerk or split jerk may not be used, the elbow, shoulder, hips and knees must be fully extend, and the bar finishes directly over the heels with the feet together.

Deadlift:
The barbell begins on the ground and must touch the ground between each rep. The athlete’s knees and hips must be extended at the top, with the shoulders behind the bar. The athletes hands must be outside their knees. Any grip is permitted. Dropping the barbell is permitted but not required. Chalk and any injury prevention/protection such as tape are permitted. Sticky substances, wraps, or anything used for advantage are prohibited. Belts are permitted.

*The bar may be taken from a rack for the back squat and shoulder press

Max Amount:

15.11.3
TIME

Elite/Rx For time:

1,000-meter row

50 thrusters

30 double-unders

20 chest-to-bar pull-ups

Men 45lbs
Women 35lbs

Scaled For time:

1,000-meter row

50 thrusters

90 single-unders

20 jumping chest-to-bar pull-ups


Men 45lbs
Women 35lbs


Notes
This event begins seated on the rower with the monitor set to zero meters. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once the athlete has rowed 1,000 meters, he or she will move to the barbell for 50 thrusters. Once the thrusters are complete, the athlete will move onto the double under (30)/singles(90), once completed, the athlete will move to the pull-up bar and complete 20 chest-to-bar pull-ups/jumping pull-ups.

Equipment
• An indoor rower with a monitor that measures meters
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
• Pull-up bar

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilogram is 20 / 16 kg


Video Submission Standards
Prior to starting, film the plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A running clock or a second person with a stopwatch should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards.

Movement Standards

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Double-under

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted.

Single-unders

This is a standard single-under in which the rope passes once for each jump. Only successful jumps are counted.

Chest to bar pull-up

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar.

Jumping chest to bar standard

The pull-up bar should be setup so it is at least 6 inches above the top of the Athlete’s head when standing tall. At the bottom, the Athlete must lowers themselves so there arms are fully extended. At the top, the chest must clearly come into contact with the bar.

Total Time:

Sunburn Classic - Team - Wod 1
AMRAP/TIME

1 Clean (any style) + 1 Front Squat + 1 S2OH

The standards for this WOD are the same for all divisions. The athletes on each team must alternate attempts of the complex, working to the heaviest complex possible for both athletes within 8 minutes of total work time. You can only increase the weight on the bar. You may not decrease weight for any reason. You may not repeat the same weight your partner completed. So if Partner A attempts the complex at 135 lbs. (successful or not), Partner B must use 136 lbs. or more for their complex to count. Alternating attempts continue throughout the WOD.

The clean may be a hang clean, power clean, or full clean. On the judge’s cue, the front squat begins with hips and knees extended and the barbell in the front rack position, and ends after the hip joint has passed clearly below the knee in a squat and the athlete regains hip and knee extension. The athlete will then proceed to move the barbell into an overhead, locked out position, any style: any press, or any jerk. The movement ends when the athlete demonstrates control of the barbell overhead, and shoulders and feet are in line.

The score is the combined weight of each partner’s single heaviest completed complex.

Total Reps:

Total Time:

Sunburn Classic - Team - Wod 2
AMRAP/TIME

This event begins with a run. Both team members will run at the same time, and can trade off the weighted “burden” as needed to complete the run. The team will then proceed to the loaded barbell, and complete 30 tandem dead-lifts. Both team members will lift the bar together and return to the ground together. Reps completed by only one teammate will not count. The team members will then complete 30 pull-ups, with one partner working at a time. The dead-lifts and pull-ups are repeated for a total of three rounds. Score is total time, with one second added for each rep not completed within the cap. Weights and movements are detailed below.

Rx Division men/women
For time: (15 min time cap)
800m run shared burden 50/25 sack
Then: 3 rounds
30 tandem dead-lifts 315/210
30 pull-ups

Master Division men/women
For time: (15 min time cap)
800m run shared burden 50/25 sack
Then: 3 rounds
30 tandem dead-lifts 225/145
30 pull-ups

Scaled men/women
For time: (15 min time cap)
800m run shared burden 30/15 slam ball carry
Then: 3 rounds
30 tandem dead-lifts 185/115
30 jumping pull-ups

Beginner Division men/women
For time: (10 min cap)
400m run
Then: 3 rounds
30 goblet squats 35/25
30 kettle bell swings 35/25 (Russian)

Total Reps:

Total Time:

Sunburn Classic - Team - Wod 3
AMRAP

The third event combines three CrossFit "Girls" into one 8 minute AMRAP.

Partner A must complete GRACE individually at the prescribed weight for your division. When finished, Partner B must complete ISABEL individually at the prescribed weight for your division. Then both partners work together to complete KAREN.

The movement standards are the core CrossFit standards you've come to know and love in benchmark workouts.

Rx Division: AMRAP 8
Grace + Isabel + Karen
Partner A: 30 clean & jerk 135lbs/95lbs
Partner B: 30 snatch 135lbs/95lbs
Partner A+B: 150 wall balls 20lbs 10' target/14lbs 9’ target

Master Division: AMRAP 8
Grace + Isabel + Karen
Partner A: 30 clean & jerk 115lbs/75lbs
Partner B: 30 snatch 115lbs /75lbs
Partner A+B: 150 wall balls 20lbs 10' target/14lbs 9’ target

Scaled Division: AMRAP 8
Grace + Isabel + Karen
Partner A: 30 clean & jerk 95lbs/55lbs
Partner B: 30 snatch 95lbs/55lbs
Partner A+B: 150 wall balls 20lbs 9' target/10lbs 9’ target

Beginner Division: AMRAP 8
Partner A+B: 50 wall balls 14lbs 9' target/10lbs 9’ target
Partner A+B: 50 box jumps or step-ups 24”/20”
Partner A+B: 50 burpees

Total Reps:

Last Round Time:

Sunburn Classic - Team - Wod 4
AMRAP/TIME

Men's/women's Rx
500m row
20 Toes to Bar
10 HSPUs
500m row
20 thrusters 115/85
10 bar muscle-ups

Men's/women's masters
500m row
20 Toes to Bar
10 HSPUs
500m row
20 Thrusters 95/65
10 burpee box jumps overs 24/20

Men's/women's scaled
500m row
20 hanging knee raises
20 HR push-ups
500m row
20 thrusters 75/55
10 burpee box jump overs 20

Men's/women's beginners
500m row
20 sit-ups
20 push-ups
500m row
20 thrusters 45/35
10 ball slams 30/15

FOR TIME: 15min time cap
This workout begins with athlete A on the rower. At the call of 3.2.1. Go athlete A will begin rowing 500m. Athlete B may not start rowing until athlete A finishes the 500m row. Athlete A must finish the movement ahead of Athlete B before athlete B start the next movement in each stage of this final workout. The tiebreaker in this workout will be the split time at the end of the last stage completed by each athlete.

Total Reps:

Total Time:

HSF - Signal 5 - Wod 1
AMRAP/TIME

For time: 10 min cap / 2 bars / rx:225lb M, 155lb F
21 deadlifts (F)
21 deadlifts (M)
21 pull ups (F)
21 pull ups (M)
200m sprint (F)
200m sprint (M)
15 deadlifts (F)
15 deadlifts (M)
15 pull ups (F)
15 pull ups (M)
200m sprint (F)
200m sprint (M)
9 deadlifts (F)
9 deadlifts (M)
9 pull ups (F)
9 pull ups (M)
200m sprint (F)
200m sprint (M)

Total Reps:

Total Time:

HSF - Signal 5 - Wod 2
AMRAP

8 minute relay
Male completes 6 155lb power cleans and 6 burpee box jump overs 24"
Then Female completes 6 105lb power cleans and 6 burpee box jump overs 20"
*One box, teams are responsible for flipping the box to the appropriate height. There will be two bars.
Scaled: 115lbs M, 65lbs F

Total Reps:

Last Round Time:

HSF - Signal 5 - Wod 3
AMRAP/TIME

For Time:
20 thrusters as a team
20 calorie assault bike (M)
30 thrusters as a team
10 calorie assault bike (F)
40 thrusters as a team
20 calorie assault bike (M)
50 thrusters as a team
10 calorie assault bike (F)
*two bars , rx 105/75, scaled 75/45

Total Reps:

Total Time:

HSF - Signal 5 - Wod 4
AMRAP

AMRAP:
Unbroken Wall Balls

Total Reps:

Last Round Time:

Workout 17.2
AMRAP/TIME

12-min. AMRAP
50-ft. weighted lunge
16 T2B / 16 Bar MU*
8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.

Time cap: 12 minutes

Total Reps:

Total Time:

Workout 17.3
AMRAP/TIME

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)
*Prior to 16:00, 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225 / 155 lb.)
*Prior to 20:00, 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245 / 175 lb.)
Prior to 24:00, 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes.

Total Reps:

Total Time:

Workout 17.4
AMRAP/TIME

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Total Reps:

Total Time:

Workout 17.5
TIME

10 rounds for time of:
9 thrusters
35 double-unders

Men use 95 lb.
Women use 65 lb.

Total Time:

Rumble at The Rink - Wod 2a
TIME

10 Rounds Ping Pong style
3 DL
6 Box Jumps
9 Cal Row
10 Min time Cap

RX
DL 225/155
Box Jumps 24/20

Scaled
DL 135/95
Box jumps or step ups allowed 24/20

Masters
DL 185/125
Box jumps or step up allowed 24/20

Total Time:

Rumble at The Rink - Wod 1
AMRAP/TIME

For time:
10 Rounds Ping Pong style
3 DL
6 Box Jumps
9 Cal Row
10 Min time Cap

RX
DL 225/155
Box Jumps 24/20

Scaled
DL 135/95
Box jumps or step ups allowed 24/20

Masters
DL 185/125
Box jumps or step up allowed 24/20

Total Reps:

Total Time:

Rumble at The Rink - Wod 3
AMRAP/TIME

25 Synchronized Overhead squats 95/65
Then the following will be completed: 1 Person working at a time
50-40-30-20-10
Pull-up
Wall Balls 20/14 10/9 ft targets
Then
Using the Wall Ball teams will run 4 times down and back on the field.
Partner A will run down and back then partner B will run, each partner will do this twice.

Scaled-
Front Squats- 95/65
Ring Rows
Wall Balls 20/14 9/8 ft targets

Masters-
Front Squats- 95/65
Pull-ups
Wall Balls 20/14 10/9 ft targets

Total Reps:

Total Time:

Rumble at The Rink - Wod 2
AMRAP/TIME

10 Rounds Ping Pong style
3 DL
6 Box Jumps
9 Cal Row
10 Min time Cap

RX
DL 225/155
Box Jumps 24/20

Scaled
DL 135/95
Box jumps or step ups allowed 24/20

Masters
DL 185/125
Box jumps or step up allowed 24/20

Total Reps:

Total Time:

Wod - Final
AMRAP/TIME

Championship WOD

Total Reps:

Total Time:

Winter WODs-1
MAX

Winters WOds 1

Max Amount:

Winter WODs-2
AMRAP/TIME

Winters WOds 2

Total Reps:

Total Time: