CrossFit for Community 

WOD #2

WOD #2 RX - Part A & B:

 

On a 7 min Clock:

 

Part A: 

 

For Time:

27 Pull-ups 

27 Thrusters (75/55)

 

21 Pull-ups 

21 Thrusters 

 

15 Pull-ups 

15 Thrusters 

 

9 Pull-ups

9 Thrusters 

 

Part B (in remaining time of 7 min clock):

AMRAP Heavy Thrusters (135/95) 

 

NOTES: WOD #2 will count as two separate workouts but take place on the same 7 min clock. Part A will be completed for time then partners will complete Part B, an AMRAP of Heavy Thrusters, in the amount of time remaining on the original 7 min clock (e.g. Team 123 completes Part A in 4 min they will then have 3 min remaining to complete as many reps as possible of Heavy Thrusters). One partner will work at a time on Part A & B. CF Open standards for Pull-ups and Thrusters

 

WOD #2 Scaled - Parts A & B:

 

On a 7 min Clock:

 

Part A: 

 

For Time:

27 Jumping Pull-ups 

27 Shoulder to Overhead (75/55)

 

21 Jumping Pull-ups 

21 Shoulder to Overhead

 

15 Jumping Pull-ups 

15 Shoulder to Overhead

 

9 Jumping Pull-ups 

9 Shoulder to Overhead

 

Part B (in remaining time of 7 min clock):

AMRAP Shoulder to Overhead (95/65) 


NOTES: WOD #2 will count as two separate workouts but take place on the same 7 min clock. Part A will be completed for time then partners will complete Part B, an AMRAP of Shoulder to Overhead (95/65), in the amount of time remaining on the original 7 min clock (e.g. Team 123 completes Part A in 4 min they will then have 3 min remaining to complete as many reps as possible of shoulder to overhead). One partner will work at a time on Part A & B. The shoulder to overhead may include a push press, push jerk, or split jerk. CF Open standards for Jumping Pull-ups and Shoulder to Overhead.

CrossFit for Community 

WOD #1

WOD#1 - RX:

 

8 min AMRAP:

10 Deadlifts (115/75)

10 Hang Power Cleans (115/75)

20 Partner Wall Balls (20/14)

 

NOTES: Score Completed Rounds + Reps. Athletes will start on the deadlifts then move to the hang power cleans and partner wall balls. Partners will share a barbell with one athlete working at a time and dividing the reps as needed. Partners will work together as a group on the Partner Wall Balls. A tie breaker score will be recorded after the first round is complete. CF Open standards for Deadlift, Hang Power Clean, Wall Balls

 

WOD#1 - Scaled:

 

8 min AMRAP:

10 Deadlifts (95/65)

10 Hang Power Cleans (95/65)

20 Partner Wall Balls (14/8)

 

NOTES: Score Completed Rounds + Reps. Athletes will start on the deadlifts then move to the hang power cleans and partner wall balls. Partners will share a barbell with one athlete working at a time and dividing the reps as needed. Partners will work together as a group on the Partner Wall Balls. A tie breaker score will be recorded after the first round is complete. CF Open standards for Deadlift, Hang Power Clean, Wall Balls

 

CrossFit for Community 

WOD #3

TBD

Movements and Entry Level Metrics 

 

WOD Release Schedule:

WODS 1-3: TBA in the weeks prior to event

FLOATER: All Teams - TBA Day of Event

Semi-Final WOD: Elite 8 Teams - TBA - Day of Event

Finals: Top 5 Teams - TBA - Day of Event

 

Male/Female RX - WODs 1-3:

 

Deadlift (115/75)

Double Unders**

Hang Power Clean (115/75)

Overhead Squat (95/65)

Pull-up**

Wall Ball (20/14)

Toes to Bar**

Thruster (75/55)

 

**At least 1 partner must have these movements

 

Scaled Male/Female - WODs 1-3:

 

Deadlift (95/65)

Hang Power Clean (95/65)

Front Squat (95/65)

Jumping Pull-ups 

Single Under or Double Unders (optional)

Wall Ball (14/8)

AbMat Sit-ups

Push Press (75/55)

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com