WOD #1 Release

WOD#1: Male/Female RX

 

8 min AMRAP:

75 Double Unders

50 Partner Wall Balls (20/14) (10”/9”)

25 Toes to Bar 


NOTES: Score Total Reps (1 Rd = 150 reps). Athletes will start on the double unders then move to the wall balls followed by toes to bar. One partner will work at a time on the double unders and toes to bar, dividing up 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 of wall balls are complete. CF Open standards for Double Unders, Wall Balls, and Toes to Bar.

WOD#1: Male/Female Scaled

 

8 min AMRAP:

75 Single Unders / 35 Double Unders

50 Partner Wall Balls (14/8) (10”/9”)

25 Hanging Knee Raises 


NOTES: Score Total Reps (1 Rd = 150 reps). Athletes will start on the singles/doubles then move to the wall balls followed by the toes to bar. One partner will work at a time on the singles/doubles and hanging knee raises, dividing up the reps as needed. Partners will work together as a group on the partner wall balls. Scaled athletes have the option of performing either 75 singles or 35 double unders during a given round but must stick with one option until the round is finished. A tie breaker score will be recorded after the first round of wall balls are complete. CF Open standards for Singles Unders / Double Unders, Wall Balls, and Hanging Knee Raises.

WOD #2 Release

WOD#2: Male/Female RX

 

9 min AMRAP:

8 Lateral Partner Burpees over Bar

10 Squat Cleans (95/65)

 

8 Lateral Partner Burpees over Bar

8 Squat Cleans (115/75)

 

8 Lateral Partner Burpees over Bar

6 Squat Cleans (135/95)

 

8 Lateral Partner Burpees over Bar

4 Squat Cleans (155/105)

 

8 Lateral Partner Burpees over Bar

2 Squat Cleans (185/125)

 

8 Lateral Partner Burpees over Bar…(78 reps)

Max Effort Squat Cleans (205/135)

 

NOTES: Score Total Reps. Partners will start on opposite sides of the barbell and perform 8 lateral partner burpees over the barbell (hand clap optional ;) from a two foot take off. There is no hip extension requirement for the lateral partner burpees. Athletes will then perform the required amount of squat cleans, breaking the reps up anyhow (partners do NOT have to alternate reps). For the final weight, athletes will compete max effort Squat Cleans at 205/135 until time expires. A tie breaker score will be recorded after partners finish the 10 squat cleans. CF Open standards will apply for the Squat Clean; however, a power clean + front squat combo will be permitted and count as a squat clean. 

WOD#2: Scaled Male/Female

 

9 min AMRAP:

8 Lateral Partner Burpees over Bar

15 Hang Power Cleans (75/55) 

 

NOTES: Score Total Reps. Partners will start on opposite sides of the barbell and perform 8 lateral partner burpees over the barbell (hand clap optional ;). There is no hip extension requirement for the lateral partner burpees and partners may either hop or step over the barbell. Athletes will then perform the required amount of hang power cleans, breaking the reps up anyhow (partners do NOT have to alternate reps). A tie breaker score will be recorded after partners finish the 18 hang power cleans. CF Open standards for the Hang Power Clean.

WOD #3 Release

WOD#3: Male/Female RX

7 min AMRAP: 

 

Part A:

3 American KBS (53/35)

3 Thrusters (75/55)

 

6 American KBS

6 Thrusters

 

9 American KBS

9 Thrusters 

 

12 American KBS

12 Thrusters and so on adding +3-reps each round until time expires…(60 reps)

 

Part B:

Max Effort Row for Calories

 

NOTES: Score Total Reps of Part A (Reps) + Part B (Calories). Partners may switch between Part A and Part B at any time and as many times as they wish during the 7 min AMRAP. Only one (1) partner may work at a time on Part A & B. CF Open standards for Thrusters, American KB Swings, and the Row. A tie breaker score will be recorded after the round of 12 Thrusters and A-KBS is complete. 

7 min Partner AMRAP: 

 

Part A:

3 American KBS (35/26) 

3 Push Press (75/55)

 

6 American KBS

6 Push Press

 

9 American KBS

9 Push Press and so on until time expires…

 

Part B:

Max Effort Row for Calories

 

NOTES: Score Total Reps of Part A (Reps) + Part B (Calories). Partners may switch between Part A and Part B at any time and as many times as they wish during the 7 min AMRAP. Only one (1) partner may work at a time on Part A & B. CF Open standards for the Push Press, American KB Swings, and the Row. A tie breaker score will be recorded after the round of 12 Push Press and A-KBS is complete. 

Floater WOD

RX Male/Female

 

On a 2 min Clock:

Buy-in: 20/15 Cal Assault Bike (both partners) 

Then AMRAP in any remaining time:

Max Effort Alternating Box Jump Overs or Box Step-up & Overs (24”/20”)

 

NOTES: Score Total Reps of box jump overs or box step-up & overs. Each group will begin WOD #4 (floater) with two (2) assault bikes and one (1) Rogue Foam Games Box. Both partners will begin on an assault bike, once both team members have completed the required amount of calories, they will use any remaining time to complete an AMRAP of alternating box jump overs or box step-up & overs. Teams will have the option of performing box jump overs, box step-up & overs, or a combination, however, partners must alternate reps.. 

 

Box Jump Over / Box Step-up & Over Standards:

 

Box Jump Over: The athlete will begin facing the box, no lateral box jumps or corner jumping, and may either jump over and completely clear the box or jump on top of the box then off the opposite side. There is no hip extension requirement for the box jump over, but partners must alternate reps. 

 

Box Step-up & Overs: The athlete will begin facing the box, no lateral box step-ups or corner step-ups, and will step-up on top of the box with both feet before jumping or stepping off of the opposite side. Both feet must come into contact with the top of the box for a good rep before the athlete hops or steps off. There is no hip extension requirement for the box step-up over, but partners must alternate reps. 

Scaled Male/Female

 

On a 2 min Clock:

Buy-in: 20/15 Cal Assault Bike (both partners) 

Then AMRAP in any remaining time:

Max Effort Alternating Box Jump Overs or Box Step-up & Overs (24”/20”)

 

NOTES: Score Total Reps of box jump overs or box step-up & overs. Each group will begin WOD #4 (floater) with two (2) assault bikes and one (1) Rogue Foam Games Box. Both partners will begin on an assault bike, once both team members have completed the required amount of calories, they will use any remaining time to complete an AMRAP of alternating box jump overs or box step-up & overs. Teams will have the option of performing box jump overs, box step-up & overs, or a combination, however, partners must alternate reps.. 

 

Box Jump Over / Box Step-up & Over Standards:

 

Box Jump Over: The athlete will begin facing the box, no lateral box jumps or corner jumping, and may either jump over and completely clear the box or jump on top of the box then off the opposite side. There is no hip extension requirement for the box jump over, but partners must alternate reps. 

 

Box Step-up & Overs: The athlete will begin facing the box, no lateral box step-ups or corner step-ups, and will step-up on top of the box with both feet before jumping or stepping off of the opposite side. Both feet must come into contact with the top of the box for a good rep before the athlete hops or steps off. There is no hip extension requirement for the box step-up over, but partners must alternate reps. 

Elite 8 - Semi Final

RX Male/Female

For Time - 10 min CAP

 

Part A - P1 Only:

21-15 

OHS (95/65)

Pull-ups

 

Part B  - P2 Only:

15-9

OHS (135/95)

C2B Pull-ups

 

Part C - P1+2 (both partners) 

9-3 (men) / 6-3 (ladies)       

OHS (155/105)

Bar Muscle ups

 

NOTES: Score Time or Reps completed prior to the CAP. Partners will complete Part A&B individually then Part C as a team. CF Open standards for OHS, Pull-ups, C2B Pull-ups, and Bar Muscle Ups. The resting athlete may start changing out weights for Part B/C once the final set of OHS is complete.  A Tie Break Time will be recorded once Part A is complete

Scaled Male/Female

For Time - 10 min CAP

 

Part A - P1 Only:

21-15 

Goblet Squats (53/35)

Jumping Pull-ups

 

Part B  - P2 Only:

15-9 

Goblet Squats (53/35)

Jumping Pull-ups

 

Part C - P1+2 (both partners) 

9-3 (men) / 6-3 (ladies)

Goblet Squats (53/35)  

Chin over Bar Pull-ups       

 

NOTES: Score Time or reps completed prior to the CAP. Partners will complete Part A&B individually then Part C as a team. CF Open standards for Jumping Pull-ups and Pull-ups. Chin over Bar pull-ups will only be performed for Part C and reps may be completed by either partner. For Goblet Squats, the KB will be held at chest height (under the chin) and the athlete will squat below parallel and back to a fully standing position. Athletes must keep their elbows off the knees during the squat portion of the goblet squat.  A Tie Break Time will be recorded once Part A is complete

Top 4 - Final WOD

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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