WOD 1

Coach Ducky (Phoenix Crossfit eight)

Team: 10 Minute cap

Partner A - M/F will start

15 -12 - 9 sync

Alternating Single Arm Devil Press 

Burpee Over Dumbells

M/F must complete reps before tagging Partner B M/F following the same rep scheme

 

Dumbbells @22.5kg / 15kg (Rx), 15kg / 10kg (Int), 10kg / 5kg (Beg) 10kg / 5kg (Nov)

Score = Total Reps, If you don’t finish the set each rep you missed out on will cost you 1sec added to your time.

EQUIPMENT NEED - M 2x Hex Dumbbells, F 2x Hex Dumbbells

WOD 2

Brandon Sefo / Amanda Bunn (Crossfit Fatu Toa)

 

Team: 12 Minute cap

In relay style each athlete will compete:

10 KB Russian Swings

10 Double KB Front Rack Reverse Lunges

10 Double KB Shoulder to Overhead

10 Double KB Front Rack Squats 

10 Double KB Deadlifts 

Once Athlete 1 has completed all the movements, Athlete 2 will then begin, then Athlete 3 etc (No Tag needed) 

 

Kettlebells @24kg / 16kg (Rx), 20kg / 12kg (Int), 16kg / 8kg (Beg) 16kg / 8kg (Nov)

Score = Total Reps, If you don’t finish the set each rep you missed out on will cost you 1sec added to your time.

EQUIPMENT NEED - M 2x Competition Kettlebells, F 2x Competition Kettlebells

WOD 3 - Team

Coach Dylan Mitai (Crossfit Mecca) 

TEAM: 14 Minute Time cap

For time 

75 synchro KB Goblet squats as a team (Must be in front rack goblet position and not sit on the shoulders)

300 Double unders (1 person working at a time of accumulating reps)

50 synchro hand release push ups as a team

300 Double unders (1 person working at a time of accumulating reps)

75 synchro KB Goblet squats as a team (Must be in front rack goblet position and not sit on the shoulders)

 

Kettlebells @32kg / 24kg (Rx), 24kg / 16kg (Int), 20kg / 16kg (Beg) 20kg / 16kg (Nov)

Push up standard - RX, Int, Beg

Hips, thighs and hands off the ground at the bottom of the rep. Elbows at full extension at the top of the rep.

 

Novice

Knees on ground hand release push ups

Novice

Bar hops for Beg & Novice (Double unders optional)

Score = Time completed, If you don’t finish the set, each rep you missed out on will cost you 1sec added to your time.

EQUIPMENT NEEDED - 4x Kettlebells, 4 Speed ropes

(Novice Barbell set up for Bar hops)

WOD 4 

Coach Michael Paterson (Crossfit East Tamaki)

TEAM: 6minute AMRAP

6 Minute AMRAP - 2 x 3 Minute AMRAPs

0-3 Minutes: Male 1 / Female 1: Sync Devils Press 

3-6 Minutes: Male 2 / Female 2: Sync Squat Clean Thrusters 

Sync is at the top for both movements

Score = Total Reps

Dumbbells -  @22.5kg / 15kg (Rx), 15kg / 10kg (Int), 10kg / 5kg (Beg) 10kg / 5kg (Nov)

Barbell weight - @50kg / 35kg (Rx), 40kg / 30kg (Int), 30kg / 20kg (Beg), 30kg / 20kg (Nov)

 Score = Total reps

 EQUIPMENT NEEDED - 4 x Hex Dumbbells, 4 x Barbells, Plates & Clips

WOD 5

Coach Jonnie Morath (Gen 612)

Team: For Time

50 Clean & Jerk

50 C2B/Pull Ups 

50 Power Snatch

 

  • Working in Male/Female pairs (M1/F1 & M2/F2)

  • First pair must complete the first station (50 Clean & Jerk) before moving onto the next station (50 C2B)

  • Once the first pair finishes the first station the second pair can begin the on the first station (50 Clean & Jerk)

  • The second pair cannot move to the next movement until the first pair has completed there station. 

  • Relay/follow the leader style

  • All reps are broken up however you want between your pair (M/F)

 

Barbell @60kg / 40kg (Rx), 50kg / 35kg (Int), 40kg / 25kg (Beg) 30kg / 20kg (Nov)

 

PULL UPS  - Chest to Bar - M/F (RX) Chest to Bar - M / Chin to bar - F (INT) Chin to Bar - M/F (BEG) Chest to Floor + Hanging knee raise (Knees above Hip crease)  = 1 rep (NOV)

 

Score = Time completed, There is no time cap, so whatever time you finish is your score

EQUIPMENT NEED - Barbell and plates and Pull up Rig

NOVICE - Can you use a plate to stand on if you can’t not reach the rig, but you must be able to jump 7 inches to grab the Bar)

WOD 6

Coach Alvin Smith (Bad Blood Academy)

TEAM: 15 Minute Time cap

 

Relay style in any MM/FF order

20 Cal Row

40 Box Jump Overs

30 DB ALT Snatch 

20 pull ups

 

As soon as athlete A finishes the row, athlete B can start the row.

No overtaking, so the following athlete will have to wait for the athlete ahead of them to finish their required reps on the exercises before they can continue forward.

 

Box Jump Overs @24" / 20" (All divisions)

Dumbbells @30kg / 22.5kg (Rx), 25kg / 15kg (Int), 22.5kg / 10kg (Beg) 22.5kg / 10kg (Nov)

 

PULL UPS  - Chest to Bar - M/F (RX) Chest to Bar - M / Chin to bar - F (INT) Chin to Bar - M/F (BEG) Chest to Floor + Hanging knee raise (Knees above Hip crease)  = 1 rep (NOV)

Alternatives for INT and BEG ONLY  if you cannot perform a pull up, Chest to Floor + jumping pull up  = 1 rep

 

Score = Time completed, If you don’t finish the WOD each rep you missed out on will cost you 1sec added to your time. 

 

EQUIPMENT NEED - Concept Rower, Hex dumbbells , Plyo Box  Pull up Rig

WOD 7 

Coach Luke Kanuta (The Arena)

TEAM: 9min AMRAP

In Pairs MF/MF 

BUY IN - 6 Rounds Total, pairs can tag out at any time as long as its MF/MF 

SYNCHRO M/F Pairs

12 hang squat clean 

7 thrusters 

5 overhead squats 

Accumulate as many Synchro Burpee box jump overs as a team of 4 in the remainder 

Sync is at the bottom of the burpee

Barbell weight - @50kg / 35kg (Rx), 40kg / 30kg (Int), 30kg / 20kg (Beg), 30kg / 20kg (Nov)

Box height - 24” 20” All divisions

Score = Team Synchro box over burpee reps

 

EQUIPMENT NEEDED - 2 x Barbells, Plates & Clips, 4 x Plyo boxes