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May 4, 2015 Ben O'Grady0

Only Top 5 from each division will participate in WOD 4. 

For Time. IND Time Cap 6:00 Team Time Cap 12:00. (See notes below)

  • Infidel Burpees
  • 20 KB snatches, 50 for teams
  • 10 pistols, 15 for teams
  • 2 rounds of D.T., 6 rounds for teams: 12 deadlifts, 9 hang power cleans, 6 push jerks

Only 1 team member advances at a time.  Tag required to transfer work to other team member.

Burpees considered buy-in for teams. No tag required to transfer work. Two athletes must perform synchronized burpees until completion – transfer as needed.

Non-working athletes remain behind start line while working athlete performs work through pistols.

Tag transfers allowed, 3 burpee cost for new athlete to enter game.

DT considered cash out. Teams can distribute loads anyway with no burpee transfer penalty

Infidel Burpees:

  • Sx & Gmx: 15
  • Rx & Mx: 20
  • Teams: 50
  • RTG: 25

Kettlebell Snatch

  • Sx & Gmx: 20 @ 35/25
  • Rx & Mx: 20 @ 53/35
  • Teams: 50 @ 53/35
  • RTG: 20 @ 70/53

Pistols

  • Sx & Gmx: 10 pistols or 15 back-roll-to-pistol
  • Rx & Mx: 10 @ 53/35
  • Teams: 15 @ 53/35
  • RTG: 10 @ 70/53

D.T.

  • Sx & Gmx: 2 rounds @ 95/65
  • Rx & Mx: 2 rounds @ 155/105
  • Teams: 6 rounds @ 155/105
  • RTG: 2 rounds @ 165/115

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May 1, 2015 Ted

For Time. Time Cap: Individual 10:00, Team 15:00 (see below for WOD notes)

  • 50 Wall Balls, 150 for Team
  • Bar muscles ups (Rx, Mx, Team, RTG) or pull-ups/jumping pull-ups (Sx & Gmx)
  • 5 Squat snatch, 10 for teams (Rx, Mx, Team, RTG) or 5 G2O (Sx & Gmx)
  • Rope climbs
  • 15 Box over w/touch, 41 for Teams (Rx, Mx, Team, RTG) or 15 Box over anyway (Sx & Gmx)
  • 5 squat cleans, 10 for teams (Rx, Mx, Team, RTG), 5 cleans anyway (Sx, Gmx)
  • Ring HSPU (Rx, Mx, Team, RTG), 10/5 Ring dips or 20/15 sit-ups (Sx/Gmx)

Wall Balls

  • Sx & Gmx: 10’/8′ and 14#/14#
  • Rx & team: 10’/10′ and 20#/14#
  • RTG: 12’/12′ and 20#/14#

Bar MU & Pull-ups/jumping pull-ups

  • Rx & Mx: 5/3 or 15/10 C2B
  • Team: 9/6 or 30/20 C2B
  • RTG: 5
  • Sx/Gmx: 5/3 pull-ups or 15/7 jumping pull-ups

Squat Snatch & G2O

  • Sx & Gmx: 95/65
  • Rx, Mx, Team: 135/95
  • RTG: 165/115

Rope Climbs

  • Sx & Gmx: 2/1
  • Rx & Mx: 3/2
  • Team: 5/3
  • RTG: 5

Box over w/touch and box over anyway

  • Sx & Gmx: 24″ / 20″
  • Rx, Mx, Team, RTG: 30″ / 24″

Squat Cleans and Cleans anyway

  • Sx & Gmx: 105/75
  • Rx, Mx, Team: 165/115
  • RTG: 205/135

Ring HSPU and ring dips/sit-ups

  • Sx & Gmx: 10/5 ring dips or 20/15 situps
  • Rx & Mx: 3/1 or 15/10 Ring dips
  • Team: 6/3 or 35/20 Ring dips
  • RTG: 5/3

Team Clarifications:

Wall Balls considered a “buy in”, no tag required.

Wall balls are partner wall balls – two people working at a time

Wall Ball cannot stop moving

Lanes: All non working team athletes must remain behind start line

Tag outs required after burpees completed. Tagged partner must perform 3 burpees before entering game

Partition work anyway

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RING HSPU MUST START FROM L-SIT. No need to return to L-Sit unless rep is missed.



April 30, 2015 Ted

For Time. Time Cap: 6:00 Individual, 12:00 Teams. Teams will do two rounds of the following. (See WOD notes below)

  • 25m sprint to yoke.
  • Turn around and face the starting line. You are on the 25m course.
  • Pick up yoke and carry to 1st 5m cone. (One Burpee-over-yoke if you drop between cones. Teams drop penalty do one each for three total burpee-over-yokes)
  • Burpees-over-yoke at every cone (see below for burpee count)
  • Run back to yoke start and then run back to cone.
  • Carry yoke to next cone and repeat burpee and run sequence until finish line.
  • Yoke walk back – Reverse course and repeat sequence until yoke is back to it’s original starting position.

Yoke Carry Loads 

  • Sx & Gmx: 365/285
  • Rx, Mx, Team: 465/365 Team – Carry anyway, distribute anyway
  • RTG: 545/465

Burpee Counts:

  • Sx & Gmx: 2
  • Rx & Mx: 3
  • Team: 3 Distribute burpees anyway
  • RTG: 3

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April 30, 2015 Ted

Time Cap: 15:00 individual,  20:00 Teams

  • 250m row (Teams 500m anyway)
  • 25m sprint
  • 20 Sandbag squats (See below for loads.Team sandbags are 3 RX bags chained together)
  • 50m sprint w/hammer and bag
  • 80m Sandbag Throw (carry hammer)
  • 80m sprint w/hammer and bag
  • 80m prowler push w/hammer and bag (Teams must have one human on team sled. Two athletes can work. Push only)
  • 80m prowler drag w/hammer and bag (Teams must have one human on sled. Two athletes can work. Rope Pulls only)
  • 25m sprint w/hammer and bag
  • 80m lunge w/hammer and bag
  • Hammer strikes (See below for rep count. Set hammer and bag back up after strikes)
  • 25m sprint
  • 250m row (Teams 500m anyway)

Sandbag loads:

  • Sx & Gmx: 35# / 20#
  • Rx & Mx: 70# / 35#
  • Team: 210# / 105#
  • RTG: 105# / 70#

Hammer strike rep count:

  • Sx & Gmx: 15
  • Rx & Mx: 25
  • Team: 75
  • RTG: 50

Prowler Weights are 45# plates on sled:

  • Sx & Gmx 2/1
  • Rx & Mx 3/2
  • Team 3/2
  • RTG 4/3

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April 29, 2015 Ted2

Thor’s Warriors of Asgard (For Time)
300m Row
Station 1: 50 Sit ups
Station 2: 40 Hand Release Push Ups
Station 3: 30 Box jumps 12”/20” (8-10 years/11-13 years)
Station 4: 20 Deadlifts 35#/55# (8-10 years/11-13 years)
300M Row

Loki’s Dark Reign (8 minute AMRAP)

50 meter Farmer’s Carry 20#/30# (8-10 years/11-13 years)
15 Thrusters 15#/25# (8-10 years/11-13 years)
50 meter Farmer’s Carry 20#/30# (8-10 years/11-13 years)
30 jump Rope

The Avengers Initiative (For Time)

25 Slam Ball slams 8#/10# (8-10 years/11-13 years)
25 burpees
25 slam ball slams 8#/10# (8-10 years/11-13 years)
25 burpees



April 28, 2015 Ted0

The Friday Night Skill Stations are OPTIONAL. The Hours for the Skill Stations will be from 4pm to 9pm during Pre-Registration. (If you need an earlier hour Friday – we can probably accommodate. Just call ahead to be sure).

 

Skill Stations are Pass / Fail Only. Warm up pits will be provided to allow for adequate warm ups before each movement.

 

Be sure to check allowable divisions – you cannot scale down your division for points.  You can scale up if you like – I would, but I like to impress the gods whenever I can. Same points will apply – just remember you can only try each station once. Once. Not once per division, but Once. Savvy?

 

We do not suggest trying Skill Stations here for the first time – you should know through your training at your home gym with your Coach what you can and cannot do.

 

Pick one or two – or try them all! Stations are Optional and should be chosen based on your strengths and skills. Each Station will be “first come, first served”. You can reserve a time slot at the station with the judge beforehand as well. Try the Station as many times as possible inside the allowable window.

 

1) DEADLIFT 3 MINS TO 1RM

RTG 500/ 315

TEAM/RX/MX 450/285

SX/GMX 385/240

2) BERZERKER COMPLEX 3 MINS TO 1 RM

RTG 285/165

TEAM/RX/MX 245/145

SX/GMX 185/115

(Deadlift, Hang squat clean, front squat, front rack shoulder to overhead, back squat, back rack shoulder to overhead)

3)  SNATCHSQUATCH 5 MINS TO 1 RM

RTG 185/135

TEAM/RX/MX 155/105

SX/GMX 115/75

See Video Demo here

4) BACK ROLL TO SUPPORT 5 MINS TO 5/3

RTG/RX/MX/TEAM ONLY

See Video Demo here

5) 500m ROW IN

RTG 1:25/1:45

TEAM/RX/MX 1:35/1:55

SX/ GMX 1:45/2:05

6) BACK SQUAT 3 MINS TO 1 RM

RTG 450/275

TEAM/RX/MX 385/225

SX/GMX 315/180

7) LYCAN SPINE TRAVEL

Unbroken Travel down and back 2x in 90 sec

All Divisions welcome

(~38′ long Monkey Bar rig with elevated sections)

8) HS WALK COURSE in 3 MINS

All divisions welcome.

9) MAX BENCH PRESS 3 MINS

RTG 305/135

TEAM/RX/MX 255/115

SX/GMX 185/85

10) THE HOUND OF GARMR:

90 seconds:

(1) 450/285 Deadlift

10/6 Ring Muscle Up

(1) 450/285 Deadlift

All Divisions Welcome.

11) AIRDYNE CHALLENGE brought to you by Brick City Bicycles

90 seconds:

Max effort on Airdyne

All divisions welcome. Points earned if in top 15% of the weight adjusted Skill. This station also has separate prizes for top finishers!!

 

Enjoy!! Have questions about how the points earned from the Skill Stations will be applied to your WODS? Check this Link here: http://fenrirsmayhem.com/2015-skill-station-and-competition-scoring-clarifications-fmym3/

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April 1, 2015 Ted0

This Saturday at 9am we will be running a test run of one of our WODS –

Ragnarok Heavy

In the spirit of fairness – we invite anyone who is able, to attend.

Participation is, of course – free. “Free” in the financial sense only.

Your body will find it taxing. Your Will – tested. Your “crossfit” training rendered obsolete. 2014’s Ragnarok Begins was brutal, 2015’s Ragnarok Heavy – will be heavy.

Come get a taste – or don’t. Games on either way! Prepare for battle May 29th and 30th!!