WOD for 2012 Beat the Streets Fundraiser:
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2 PERSON TEAMS
AMRAP 10 MIN:
40 KB Swings (1.5pd, 54#/1 pd, 36#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)
One person working at a time. Score is total number of reps in 10 min.
Rules
Teams of 2, can be M/M, M/F, F/F, Youth/M, Youth/F, Youth/Youth.
Prescribed (Rx'd) for Teens = Women's weights. To be eligible for National Prizes, the WOD must be done as prescribed.
All reps of one exercise must be done before moving to the next exercise.
One person is allowed to do all the reps of a given exercise, if so desired.
Scoring
Final score is total number of reps completed by the team in 10 min.
We recommend that L1 Trainers or experienced CrossFitters judge the Competitive Teams.
Movement Standards
• KB Swings - Rep must finish with the kettlebell directly overhead, bottom of the bell facing up. The "snatch" version of KB Swings are ok.
• Burpee - Chest must touch the floor, athlete must clap overhead and jump at the top of the movement (at the same time), ears showing as they clap overhead.
• C2B Pullups - Arms must be straight at the bottom, and chest (clavicle or below) must touch the bar at the top of the pullup. For jumping pullups, arms straight at the bottom, then chin should be at the height of the bar at the top (does not need to be over the bar).
• Front Squats - Crease of the hip below the knee (must be below parallel). Full extension at the top. Barbell must be cleaned to the rack position, first rep can be a squat clean. If scaling, athletes can use any lesser weight (or goblet squats with a KB) or choose to do air squats. In all cases, same range of motion as the front squat.
Scaling/Substitutions
Be sure to ask if anyone has injuries or should not be doing any of these exercises. Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals.
Teams that scale cannot compete in the Competitive Division.
AMRAP 10 MIN:
40 KB Swings (1.5pd, 54#/1 pd, 36#)
30 Burpees
20 Pullups (Competitive: Chest to Bar Pullups, Social: Jumping pullups)
10 Squats (Competitive: Front Squats 135#/95#, Social: Air Squats)
One person working at a time. Score is total number of reps in 10 min.
Rules
Teams of 2, can be M/M, M/F, F/F, Youth/M, Youth/F, Youth/Youth.
Prescribed (Rx'd) for Teens = Women's weights. To be eligible for National Prizes, the WOD must be done as prescribed.
All reps of one exercise must be done before moving to the next exercise.
One person is allowed to do all the reps of a given exercise, if so desired.
Scoring
Final score is total number of reps completed by the team in 10 min.
We recommend that L1 Trainers or experienced CrossFitters judge the Competitive Teams.
Movement Standards
• KB Swings - Rep must finish with the kettlebell directly overhead, bottom of the bell facing up. The "snatch" version of KB Swings are ok.
• Burpee - Chest must touch the floor, athlete must clap overhead and jump at the top of the movement (at the same time), ears showing as they clap overhead.
• C2B Pullups - Arms must be straight at the bottom, and chest (clavicle or below) must touch the bar at the top of the pullup. For jumping pullups, arms straight at the bottom, then chin should be at the height of the bar at the top (does not need to be over the bar).
• Front Squats - Crease of the hip below the knee (must be below parallel). Full extension at the top. Barbell must be cleaned to the rack position, first rep can be a squat clean. If scaling, athletes can use any lesser weight (or goblet squats with a KB) or choose to do air squats. In all cases, same range of motion as the front squat.
Scaling/Substitutions
Be sure to ask if anyone has injuries or should not be doing any of these exercises. Trainers should use their judgment in scaling the weight, especially with new people or unfit individuals.
Teams that scale cannot compete in the Competitive Division.
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