1. WOD 4 (12 minute time cap)

    Two separate scores for this workout. 1 score will be for the chipper, another score will be for max meters on the rower within the 12 minutes.

    Chipper (Score 1) - The team’s score for the chipper is the total time to complete the workout.

    60 Toes-to-Bar as a Team
    then,
    Male Athletes complete:
    50 double unders (25 double unders for scaled)
    30 cleans - Rx: 155, Scaled: 135
    50 double unders
    30 shoulder to overhead - Rx: 155, Scaled: 135
    then,
    Female Athletes complete:
    30 cleans - Rx: 105, Scaled: 95
    50 double unders (25 double unders for scaled)
    30 shoulder to overhead - Rx: 105, Scaled: 95
    50 double unders
    then,
    60 chest-to-bar pull-ups as a team. (chin-over-the-bar pull-ups for scaled)

    Rower (Score 2) - The team's score for the rower is the max distance in meters within 12 minutes.

    Notes:
    Work may be divided however the team likes, but only on athlete can be performing them at a time.
    For the rower, athletes must keep the monitor on. If it turns off because of inactivity, the meters rowed up to that point will be lost.

    # vimeo.com/149416087 Uploaded 449 Plays 0 Comments
  2. WOD 3 (8 minute time cap)

    1/2 mile on the Assault Bike
    10 Overhead Squats (Rx: 115/75, Scaled: 95/65)
    10 Burpees Over the Bar

    Notes:
    At the call of “3, 2, 1 … go,” One athlete rides a 1/2 mile on the Assault Bike, performs 10 overhead squats, then does 10 burpees over the bar.

    When Athlete 1 finishes, he/she touches the Assault Bike and Athlete 2 then performs the movements.This process repeats for the two remaining athletes. Only one athlete may work at a time.

    The team’s score is the time it takes for all members to complete the workout.

    # vimeo.com/148623404 Uploaded 423 Plays 0 Comments
  3. WOD 2
    Female 1 and Male 2 will have 4 minutes to find a 2 rep max CLUSTER unbroken.
    There will be a 1 minute transition.
    Female 2: 1 minute AMRAP of deadlifts with male's max cluster weight.
    Male 2: 1 minute AMRAP of front squats with female's max cluster weight.

    Bars will not be swapped out. Female athletes will perform deadlifts with a men's bar and male athletes will perform front squats with a female's bar.

    Workout will be two separate scores.
    Score 1 will be the combined weight (male and female) of the 2 rep cluster.
    Score 2 will be the combined weight moved for both deadlifts and front squats.

    Example: 1. Cluster Weights - Male Athlete = 200 lbs, Female Athlete = 100 lbs. Score total = 300 lbs.
    Example 2: Deadlift/Front Squat - Female athlete completes 10 deadlifts at 200 lbs for a total of 2,000 lbs. Male athlete completes 20 front squats at 100 lbs for a total of 2,000 lbs. Score total = 4,000 lbs.

    # vimeo.com/147760875 Uploaded 536 Plays 0 Comments
  4. WOD 1 – Team Relay
    All members run 400m with 2 sand bags – Sand bags Rx: 75/45, Scaled: 60/30
    Station 1 (1 member) – 150ft Bear Crawl & 150ft Med Ball Front Rack Carry. Sled weight – Rx: 155/110, Scaled: 135/90. Med Ball weight – Rx: 50/40, Scaled: 40/30
    Station 2: (1 member) – 300ft Kettlebell Farmers Carry – Rx 80/53, Scaled: 70/44
    Station 3: (1 member) – 150ft Sled Rope Pull & 150ft Sled Drag – Rx: 155/110, Scaled: 135/90.
    Station 4 (1 member) – 150ft Overhead Stubby Axle Bar Carry & 150ft Zercher Carry – Rx: 140/110, Scaled: 120/85

    Tie breaker is time completed 400m run.Time cap is 10 minutes.

    # vimeo.com/146964582 Uploaded 704 Plays 0 Comments

River City Rumble 2

Michael Anclin Media Plus

Workout standards for River City Rumble 2 at Steel Mill CrossFit, on January 9, 2016.

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