Team SuperFit Raleigh 2015 - Workout #3

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For Time

6min Cap 21-15-9 Deadlifts (225/155 RX) (185/125 N) Snatch (135/85 RX) (95/65 N)

Rules: Teams will get 6 minutes to complete the workout. Teams will receive a one second penalty for each rep not completed within the time cap. Teams will be responsible for changing their weights.

Deadlifts: The bar must touch the floor each rep and finish with hips and knees fully extended with the shoulders behind the bar. No” bouncing” is allowed!

Snatch: The bar must touch the floor each and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Deadlift into hang snatch is allowed. Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Raleigh 2015 - Workout #2

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Amrap 9

10 OHS (115/75 RX) (75/55 N) 15 Burpees 20 Pistols (Novice - Front Rack Lunge 75/55)

Rules: Teams will get 9 minutes to complete as many reps of the triplet as possible. Only one person may work at a time. Teams can switch at any point. Score will be total reps.

OHS: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Burpees: Will be performed with a hand release over a bar. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count. On the jump, feet DO NOT have to leave and land at the same time but both feet must come off the ground during the jump over the bar. NO DIVEBOMBING!

Pistols: The athlete must balance on one leg and perform a squat with the hip crease passing below the knee with the “off leg” remaining off the floor. The athlete must stand all the way up (hips fully extended) before the “off leg” makes contact with the ground. Alternating is not required. Novice teams will perform a front rack lunge. The knee must touch the floor each rep and the hips must reach full extension with the feet together to finish the rep.

Team SuperFit Raleigh 2015 - Workout #1

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7 minutes 2rm Thruster

Rules: The workout will begin with teams getting 2 minutes to perform as many front squats as possible. Teams will get 1 lb. added to their total weight for each front squat rep completed. Only one person may work at a time. Scoring will be the total weight lifted plus front squat reps.

Front Squat: With the bar racked at the shoulders athletes must pass through a full squat with the hip crease below the knee and finish with the hips and knees fully extended. Front Squat weight is (135/85 RX) (95/65 Novice).

Thrusters: Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended. NO jerking will be allowed.

Team SuperFit Chicago - Workout 3

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AMRAP 10

60 Double Unders 30 Wall Balls (20/14) 15 Back Squats (185/125) (135/85)

Rules: Teams will have 10 minutes to complete as many reps as possible of the triplet. Only one person may work at a time. Teams may break up the work in any manner. Score will be total reps.

Double Unders: The rope must completely pass under the feet twice. If the rope is trapped on the second pass, the rep DOES NOT COUNT!

Wall Balls: The athlete must pass through a full squat (hip crease below the top of the knee) and contact the line/target at or above the appropriate level.

Back Squat: Must be pulled from the floor. No racks will be provided. With the barbell resting on the back, the athlete must pass through a full squat (hip crease below the top of the knee). Hips and knees must be fully extended at the top of the movement.

Team SuperFit Chicago - Workout 2

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7min. Cap

15-10-5 Barbell Complex (1 Clean + 2 Front Squats + 1 STOH) = 1 Rep (155/105rx) (115/75 scaled) C2B Pullups (Chin over bar - novice)

Rules: Teams will have 7 min. to complete the above 15-10-5 rep scheme. Only one person works at a time. Teams may switch at any point. Teams will receive a one second penalty for each rep not completed within the time cap.

BB Complex: The bar must be pulled from the floor each rep and brought to the front rack position. Any type of clean is acceptable. A squat clean does not count as your first front squat rep. For the front squats, the hip crease must pass below the knee with the athlete finishing with the hips and knees fully extended at the top of the movement. For the STOH, the bar must go from the shoulder to an overhead position with the bar over the body. A press, push press, push jerk, or split jerk is acceptable. Both front squats must be completed before attempting the STOH. NO THRUSTERS ALLOWED!

C2B Pullups: The athlete's chest must make contact with the bar at any point below the collar bone. The arms must be fully extended at the bottom of the movement. For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

Team SuperFit Chicago - Workout 1

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Snatch Ladder

Women: 55-75-85-95-105-115-125-135-145-155-165 Men: 95-115-135-155-165-185-195-205-215-225-235

Rules: Teams will have 45 seconds at each station to complete (1) snatch each. There will be a 15 second transition to the next station. Athletes will progress through the ladder until they are no longer able to complete a snatch. Athletes may attempt the weight as many times as they like within the 45 second period. Each teammate will continue through the ladder until they are unable to complete a snatch at a given weight. For example if partner 1 is unable to complete a 185 snatch but partner 2 completes the lift, they may move on. Scoring will be determined by adding each partner’s max snatch.

Snatch: The bar must pulled from the floor and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Deadlift into hang snatch is allowed. Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Bel Air - Workout #3

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AMRAP 6

4 HSPU (STOH novice 95/65) 4 OHS (135/85 RX) (95/65 N) 8...8...12...12..16...16

Rules: Teams will recieve 6 minutes to complete as many reps of the couplet as possible. Only one person may work at a time. Teams may break up the work in any manner. Each round, reps will increase by (4). Teams will keep climbing the ladder until time expires. Score will be total reps.

HSPU: The athlete must kick up to the wall in a full lockout position before attempting the first repetition. The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the STOH, the bar must go from the shoulder to an overhead position with the hips, knees, and elbows fully extended. OHS: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

Team SuperFit Bel Air - Workout #2

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4 Rounds for Time:

9 Minute Cap 40 Wall Balls (20/14) 20 C2B (Pullups - novice) 10 Snatches(155/105 RX) (95/65 N)

Rules: Teams will receive 9 minutes to complete 4 rounds of the workout. Only one person may work at a time. Teams may split the work in any manner and will be assessed a (1) second penalty for each rep not completed within the time cap. Score will be total time.

Wall Balls: The athlete must pass through a full squat (hip crease below the knee) and contact the line/target at or above the appropriate level. Men will hit a 10ft. target and women will hit a 9ft. target C2B Pullups: The athlete's chest must make contact with the bar at any point from the collar bones and below. The arms must be fully extended at the bottom of the movement. For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement. Snatch: The bar must touch the floor each rep and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Deadlift into a hang snatch is allowed. Full “squat” snatches and split snatches are allowed, but not required.

Team SuperFit Bel Air - Workout #1

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2min Max Calorie Assault Bike

rest 30 seconds

2min Max Rep Clean (185/125 RX) (135/85 Novice)

rest 30 seconds

2min Max Calorie Row

Rules: Teams will receive 2 minutes at each station to perform as many reps as possible with a 30 second transition b/w stations. Each team will have 2 Assault bikes and 2 rowers. This event will be scored on total points. Assault bike = 3pts, Clean = 2 pts, Row = 1pt.

Cleans: Must be pulled from the floor and finish with the bar at the shoulders with knees and hips fully extended. Elbows must be in front of the bar. Squat, power, and deadlifts into hang cleans are all acceptable.

2015 SuperFit Games East Coast Championship - Team Workout #3

2 Rounds For Time

7 minute cap 50 Wall Balls (20/14) 30 C2B (Pullups - Novice/Masters) 10 OHS (155/105rx) (95/65 N/M)

Rules: Teams will get 7 minutes to complete two rounds of the triplet. Only one person may work at a time. Athletes may switch at any point. Teams will receive a one second penalty 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 contact the line/target at or above the appropriate level.

C2B Pullups: The athletes chest must make contact with the bar at any point from the collar bones to the sternum. The arms must be fully extended at the bottom of the movement. For the novice divisions, the chin must break the plane of the bar with elbows fully extended at the bottom of the movement.

OHS: With the bar overhead, the athlete must pass through a full squat (hip crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out.

2015 SuperFit Games East Coast Championship - Team Workout #2

AMRAP 5

6 Burpees 6 Thrusters(135/85 RX) (95/65 N/M)

*rest 1 minute*

AMRAP 5

6 Burpees 6 Thrusters (135/85 RX) (95/65 N/M)

Rules: Teammates must chose a movement to perform for the first AMRAP. They will only perform that movement during the first AMRAP. At the end of the 1 minute rest, teammates will switch movements and perform them for the second AMRAP. Score is the total number of reps.

Burpees: Will be performed with a hand release over a bar. The athlete must touch their chest to the floor, visibly lift hands from the ground, then jump over the bar for a rep to count. The feet MUST touch the floor before the hands when jumping over the bar!

Thrusters: Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended. NO jerking is allowed.

2015 SuperFit Games East Coast Championship - Team Workout #1

8 minute time cap

1RM Snatch

Rules: Teams will get 8 minutes to reach a max snatch for each team member. Score will be total weight.

Snatch: The bar must touch the floor and finish overhead with the knees, hips, and elbows fully extended. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. Bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot complete stop or descend after the bar has passed the hips. Full “squat” snatches and split snatches are allowed, but not required. A hang snatch will not be allowed.

Team SuperFit Delaware - Workout 3

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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 HSPU, the other partner MUST hold the deadlift weight at the top. If the bar is dropped, all HSPU work must stop. Men and women will hold their deadlift weight.

HSPU: Each athlete will use one abmat and two (2) 25# plates. Hands may not be placed outside of the plates. The athlete must kick up onto the wall in a full lockout position before attempting the first repetition. The head must make contact with the abmat and the arms must be fully locked out at the top, with both feet against the wall. For the hand release pushups, the chest must make contact with the floor with the hands released from the floor. Elbows must be fully extended at the top of the movement. Athletes may switch at any point but only one person may work at at time.

Deadlifts: Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement with the shoulders behind the bar. NO BOUNCING!

Team SuperFit Delaware - Workout 2

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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 of each minute, teams will complete as many Hang Snatches as possible. Each team will receive a men’s bar and women’s bar. Only one male and one female may complete Hang Snatches at a time.

Hang Snatch: The bar must be pulled from between the hip and the knee and finish overhead in one continuous motion, with the hips, knees, and elbow fully extended. Hang squat snatches and hang power snatches are all acceptable.

Toes to Bar: The feet must break the plane of the bar with both feet MAKING CONTACT AT THE SAME TIME with the bar inside the athlete’s hands. The bar may be touched with the toes, top, or bottom of the feet.

Double Unders: The rope must completely pass under the feet twice. If the rope is trapped under the feet on the second pass, the rep does not count.

Team SuperFit Delaware - Workout 1

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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 complex. Total calories rowed will be added to the team's total weight. Teams may add weight to the bars while someone is rowing but no lifting can begin until after the 2 minutes of rowing.

Cleans: Must be pulled from the floor and finish with the bar at the shoulders with knees and hips fully extended. Elbows must be in front of the bar. Squat, power, and deadlift into hang cleans are all acceptable.

Shoulder-to-Overhead: The bar must go from the shoulder to the overhead position with elbows, hips, and knees fully extended with the bar over the body. Press, push press, push jerk, and split jerk are acceptable. Thrusters: Athletes must pass through a full squat and in one continuous motion press the bar overhead with the hips, knees, and elbows fully extended. No jerking is allowed.

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 contact the line/target at or above the appropriate level. Muscle Ups: Athletes must begin each rep with the arms fully extended and must finish with the arms fully extended before attempting the next rep.

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 finish overhead with the knees, hips, and elbows fully extended in one continuous motion. The feet must be under the hips. Press-outs are allowed, but cannot be turned into a clean and jerk/press. The bar cannot touch the shoulders or head, cannot be pressed out from below eye level, and cannot completely stop or descend after the bar has passed the hips. Full “squat” snatches and split snatches are allowed, but not required. A hang snatch will not be allowed.

Team SuperFit Cary - Workout 3

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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 the athlete’s hands. The bar may be touched with the toes, top, or bottom of the feet.

Squat Clean Thruster: The barbell must be pulled from the floor and pass through a full squat (hip crease below the knee), then pressed overhead in one continuous motion. Hips and knees must be fully extended (locked out) at the top with both feet under the hips and elbows locked out with the bar over the body.

Team SuperFit Cary - Workout 2

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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 both team members to get through the workout. Teams will receive a one second penalty for each rep not completed within the time cap.

Deadlifts: Must be pulled from the floor each rep with the hips and knees fully extended at the top of the movement, with the shoulders behind the bar. NO BOUNCING!

Row: Athletes will row until they reach the requisite number of calories.

Team SuperFit Cary - Workout 1

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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 crease below the knee). Hips and knees must be fully extended at the top of the movement with the arms locked out. The bar will be pulled from the floor.

Scoring: Total weight between teammates