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Team SuperFit Delaware – Workout 3

AMRAP 7 4 Handstand Push-Ups (Hand Release Pushups – Novice) 4 Deadlifts (225/155) (185/125) 6..6…8…8…10…10 Rules: Teams will split up into groups of 2 men and 2 women. They will complete the ladder simultaneously. Each round the number of reps will increase by two. Score will be total reps. While one partner is performing the…

2015 SuperFit Games East Coast Championship – Pro Division – Workout 3

For Time 6 Min Timecap 50 Double Unders 5 Hang Power Cleans (185/125) 5 Front Squats (185/125) 5 STOH (185/125) 50 Double Unders 4 Hang Power Cleans (185/125) 4 Front Squats (185/125) 4 STOH (185/125) 50 Double Unders 3 Hang Power Cleans (185/125) 3 Front Squats (185/125) 3 STOH (185/125) Rules: Athletes will have 6…

2015_superfit_del_wod2

Team SuperFit Delaware – Workout 2

AMRAP 10 Hang Snatches (135/85) (95/65) *Every Minute on the Minute* 40 Double Unders (20 Novice) 8 Toes to Bar Rules: At the top of each minute, teams must complete 40 Double Unders and 8 T2B. The two movements may be performed simultaneously with only one person working on each movement. With the remaining time…

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Team SuperFit Delaware – Workout 1

8 Minute Cap 2 Minute Max Calorie Row Then in the remaining time: Max Complex 1 Clean + 1 Shoulder to Overhead + 1 Thruster Rules: Teams will start the workout with 2 minutes to row as many calories as possible. With the remaining time, each teammate will work up to a max for the…

2015 SuperFit Games East Coast Championship – Pro Division – Workout 2

5 Rounds for Time 8 minute timecap 20 Wall Balls (20/14) 6 Muscle-Ups Rules: Athletes will receive 8 minutes to complete the workout. A one second penalty will be added for each rep not completed within the time cap. Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and…

2015 SuperFit Games East Coast Championship – Pro Division – Workout 1

8 Minutes 1 Rep Max Snatch *Only one attempt every 2 minutes.* Rules: Athletes will work up to a 1 RM Snatch. Athletes will be allowed only one attempt every two minutes, for a total of 4 attempts. Scoring will be the highest successful attempt. Snatch: The bar must be pulled from the floor and…

Team SuperFit Cary Competition Information

Check-In All competitors must check themselves in to sign our waiver, get your competitor number, and collect your athlete bag. We will have check-in at CrossFit Cary on FRIDAY from 5:30-6:30PM as well as on Saturday from 7:00-8:00AM. There will be NO LATE CHECK-INS, so please arrive on time. General Event Information Heat List Scoring…

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Team SuperFit Cary – Workout 3

AMRAP 7 10 T2B 10 Squat Clean Thrusters (135/95) (95/65) Rules: Teams will get 7 minutes to complete as many reps as possible. Only one person works at a time. Teams can switch at any point. T2B: The feet must break the plane of the bar with both feet MAKING CONTACT with the bar inside…

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Team SuperFit Cary – Workout 2

For Time 9min Cap 20 – 15 – 10 Calorie Row Deadlifts (225/155) (185/125) Rules: Each team member must complete the workout. For example, teammate 1 goes first and completes the 20-15-10. Then, he/she will tag in their teammate 2 who will then complete the same rep scheme. Score will be total time it takes…

2015_superfit_cary_wod

Team SuperFit Cary – Workout 1

6min 3RM OHS Rules: Teams will have 6 minutes to reach a 3rm OHS. Only one person may lift at a time. Teams will be allowed as many attempts as needed. You may go up and down in weight between attempts. OHS: With the bar overhead, the athlete must pass through a full squat (hip…

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