Any questions: dawnmarie@crossfit508.com

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WOD #1  Jerk Ladder(14 minutes long)

For 5 Rounds:
1 Minute: Partner A – 10 Burpees over Bar then AMRAP Jerks
1 Minute: Partner B – 10 Burpees over Bar then AMRAP Jerks
1 Minute: Rest & Add Weight to Bar
Novice Divisions will do 8 Burpees over the bar.  Novice Divisions may step over the bar.
Weight on Bars:
Novice Teens & Masters : (45#/ 25#) / (55# / 35#) / (65# / 45#) / (75# / 55#) / (85# / 65#)
Novice  Individuals: (65# / 45#) / (75#/ 55#) / (85# / 65#) / (95# / 75#) / (105# / 85#)

Intermediate Teens & Masters :  (95#/ 65#) / (105# / 75#) / (115# / 85#)  / (135# / 95#) / (155# /105#)

Intermediate Individuals:  (105# / 75#) / (115# / 85#)  / (135# / 95#) / (155# /105#)  (165#/ 115#)
Scoring for all:
Burpees = 1 Point
First Bar = 1 Point each Jerk
Second  Bar = 2 Points each Jerk
Third Bar = 3 Points each Jerk
Forth Bar = 4 Points each Jerk
Fifth Bar = 5 Points each Jerk
Both partners do not have to do each weight.
It is okay if only one or neither partner can lift the final bars.
A Maximum of 10 (or 8 for Novice) Burpees may be performed for points during each minute of work.

WOD#2  “The Floater”

The Floater

All Divisions: (on a 3 minute clock)

1 1/2 minutes Partner A: Jumps Rope
1 1/2 minutes Partner B: Gets as many Calories as Possible on Assault Bike
then…switch
1 1/2 minutes Partner B: Jumps Rope
1 1/2 minutes Partner A Gets as many Calories as Possible on Assault Bike
Intermediate Division: Double Unders
Novice Division: Single Unders
Scoring: 
1 Calorie = 10 Points
1 time over the rope = 1 Point
Example: 
Total calories = 15 (150 points) 
Total times over the rope (Dubs or Singles) = 135 (135 points)
Score = 285 points

WOD #3 “Team Work”

12 minute AMRAP

20 Power Cleans

20 Toes 2 Bar ( Novice Divisions: Knee Ups )

20 Front Squats

20 Pull Ups (Novice Divisions: Push Ups (from knees for Females)

  • Work may be split by teams any way they want
  • Barbell for Novice Teens & Masters – 65# for Guys / 45# for Gals
  • Barbell for Novice Individuals – 85# for Guys / 55# for Gals
  • Barbell for Intermediate Teens & Masters – 115 # for Guys / 85# for Gals
  • Barbell for Intermediate Individuals – 135# for Guys / 95# for Gals

WOD #4 “Odd Objects”

7 minutes to

800m Carry with Wreck Bag (600m for Novice Women)

then AMRAP Wreck Bag Over Shoulder

scored by total number of Wreck Bag Over Shoulders

Men’s Intermediate. – 80# Bag

Men’s Novice – 50# Bag

Women’s Intermediate. – 50# Bag

Women’s Novice  – 35# Bag

Any questions: dawnmarie@crossfit508.com

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