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Road Runner Rain Event

11/14/2017

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Since this workout is designed to be outside, we wanted to make sure we had a contingency in place should it rain. Here it is:

Intermediate

For Time (9:00 cap)
60 DU’s (no DU’s = 150 Singles)
20 Burpee Box Jump Overs (24/20)
20 Axel Bar Shoulder To OH (95/65)
 
48 DU’s (120 Singles)
16 Burpee Box Jump Overs
16 Axel Bar S2OH
 
36 DU’s (90 Singles)
12 BBJO’s
12 Axel Bar S2OH
 
Notes:
*In order for reps to be accumulated, one teammate MUST be holding the sandbag off the ground, above the knees (men = 150#; women = 100#).  Reps can be partitioned as desired, as long as one person is holding the sandbag.
**Choose DU’s or SU’s from the beginning.  Stick with whichever jump rope choice your team makes

Scaled

For Time (9:00 cap)
120 Singles (if you choose DU’s = 60 DU’s)
20 Burpee Box Jump Overs (24/20)
20 Axel Bar Shoulder To OH (75/55)

96 Singles (48 DU’s)
16 Burpee Box Jump Overs
16 Axel Bar S2OH

72 Singles (36 DU’s)
12 BBJO’s
12 Axel Bar S2OH

Notes:
*In order for reps to be accumulated, one teammate MUST be holding the sandbag off the ground, above the knees (men = 100#; women = 50#).  Reps can be partitioned as desired, as long as one person is holding the sandbag.
**Choose DU’s or SU’s from the beginning.  Stick with whichever jump rope choice your team makes
***Scaled can do step overs on the BBJO’s

Standards Video:

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Dynamic Duo Standard's Videos Released

11/9/2017

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​Below are all standards videos. If you would prefer to see each video connected to their workout, click the workout link below.
Workouts Page

Pebbles + Bamm Bamm

Scaled
Intermediate

Road Runner + Wile E. Coyote

​Scaled
​Intermediate

Dr. Evil + Mini Me

​Scaled
​Intermediate

Yogi + Boo Boo

​Scaled
​Intermediate
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Dynamic Duo WOD: Yogi & Boo Boo

10/18/2017

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Intermediate Division

For Time (6:00 cap)
  • 100/70 Calorie Ski Erg
  • 15 Rope Climbs
*Both partners may work at the same time, and partition the work as desired.

Scaled Division

For Time (6:00 cap)
  • 90/60 Calorie Ski Erg
  • 100 Alternating, Single-Arm DB Snatches (35/25)
*Both partners may work at the same time, and partition the work as desired.
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DYNAMIC DUO WOD: Dr Evil & Mini Me

10/10/2017

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INTERMEDIATE DIVISION

This is 2 scored events with a 13:00 running clock                                                                     
 
 
Dr. Evil: For Time with a 10:00 Cap                                                                                                                 
21 – 15 – 9
  • Calorie Row
  • Clean & Jerk (135/95)

Immediately into:

9 – 15 – 21
  • Calorie Row                                                                                
  • Pull Ups

Rest for exactly 1 minute from the time you finish (or the cap) and adjust weight on barbell before starting WOD #4.


Mini Me: AMRAP 2
 
Max Overhead Squats (115/75)
  • The “resting” partner must hang from pull-up bar holding Wall Ball with legs  (20/14)
                                                                                               
 
Dr. Evil Notes
  • Reps shown are total reps for the team and can be partitioned as desired
  • Time is marked when the 21 Pull Ups have been completed.
  • If team is time-capped, any missed reps are added to the 10:00 clock as an additional seconds (example – 15 missed pull ups would be score of 10:15)
 
Mini Me Notes
  • Time begins at the end of your 1:00 rest (or, if time-capped, at the 11:00 mark)
  • 1 person accumulates OHS’s ONLY while the other person hangs from the pull up bar with a med-ball between their feet and off the ground (WB = 20/14)
  • Switch as often as you’d like

SCALED DIVISION

This is 2 scored events with a 13:00 running clock                                                                                 
 
Dr. Evil: For Time with a 10:00 Cap
21 – 15 – 9
  • Calorie Row
  • Clean & Jerk (95/65)
 
Immediately into:
 
9 – 15 – 21 
  • Calorie Row
  • KB Swings (53/35)
 
Rest for exactly 1 minute from the time you finish (or the cap) before starting WOD #4.
 
 
Mini Me: AMRAP 2
 
Max Thrusters (95/65)
  • The “resting” partner must hang from pull-up bar holding Wall Ball with legs  (14/10)
                                                                                               
 
 
Dr. Evil Notes 
  • Reps shown are total reps for the team and can be partitioned as desired
  • Time is marked when the 21 KB Swings have been completed.
  • If time capped, any missed reps are added to the 10:00 clock as an additional seconds (example – 15 missed KB Swings would be score of 10:15)
 
Mini Me Notes
  • Time begins at the end of your 1:00 rest (or, if time-capped, at the 11:00 mark)
  • 1 person accumulates Thrusters ONLY while the other person hangs from the pull up bar with a med-ball between their feet and off the ground (WB = 14/10)
  • Switch as often as you’d like.
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Dynamic Duo WOD: Road Runner & Wile E. Coyote

10/5/2017

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Intermediate Division

For Time (9:00 cap):
12 Burpee Box Jump Overs (24”/20”)
80 yd Axle Bar OH Carry (135/95)
10 Burpee Box Jump Overs
80 yd Strongman Sandbag Carry (150 lbs/100 lbs)
8 Burpee Box Jump Overs
80 yd Axle Bar OH Carry (135/95)
6 Burpee Box Jump Overs
80 yd Strongman Sandbag Carry (150 lbs/100 lbs)
 
This workout is completed in a Waterfall-Style
  • Each team member will do the entire workout with one teammate following the other
  • However, the trailing athlete (Athlete #2) can’t proceed until the task that lies ahead is completed For example, Athlete #2 can’t begin the first set of BBJO’s until Athlete #1 completes them.
  • The lead athlete (athlete #1) can’t proceed until the previous object is returned or the previous set of BBJO’s have been completed. For example, Athlete #1 can’t begin moving the Sandbag (which is the 4th movement) until Athlete #2 returns the Axel Bar (which is the 2nd movement)

Scaled Division

For Time (9:00 cap):
12 Burpee Box Jump Overs (24”/20”) [step overs permitted]
80 yd Axle Bar Front Rack Carry (95/65)
10 Burpee Box Jump Overs
80 yd Strongman Sandbag Carry (100/50)
8 Burpee Box Jump Overs
80 yd Axle Bar Front Rack Carry (95/65)
6 Burpee Box Jump Overs
80 yd Strongman Sandbag Carry (100/50)

This workout is completed in a Waterfall-Style
  • Each team member will do the entire workout with one teammate following the other
  • However, the trailing athlete (Athlete #2) can’t proceed until the task that lies ahead is completed For example, Athlete #2 can’t begin the first set of BBJO’s until Athlete #1 completes them.
  • The lead athlete (athlete #1) can’t proceed until the previous object is returned or the previous set of BBJO’s have been completed. For example, Athlete #1 can’t begin moving the Sandbag (which is the 4th movement) until Athlete #2 returns the Axel Bar (which is the 2nd movement)
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Dynamic Duo WOD: Pebbles & Bamm Bamm

9/29/2017

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Intermediate Division

With a 12 minute clock...

3 Rounds:
30 Thrusters (75/55)
30 Toes To Bar

Then, AMRAP time remaining:
15 Squat Cleans (115/75)
12 Squat Cleans (135/95)
9 Squat Cleans (155/105)
6 Squat Cleans (185/125)
3 Squat Cleans (205/145)
AMRAP Squat Cleans (225/155)
*Tie Breaker = Time to complete the Buy-In 3 rounds.

Scaled Division

With a 12 minute clock...

3 Rounds:
30 Wall Balls (14/10)
30 Hang Power Cleans (75/55)

Then, AMRAP time remaining:
20 Deadlifts (135/95)
15 Deadlifts (165/110)
10 Deadlifts (185/125)
5 Deadlifts (205/145)
AMRAP Deadlifts (225/155)
*Tie Breaker = Time to complete the Buy-In 3 rounds.
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The Fourth Annual Dynamic Duo!

9/28/2017

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/dīˈnamik ˈd(y)o͞oō/
"Two people who are really close or who are always together.  They do anything and everything together, and when they are together, they dominate anything and everyone!"

​About the Event

CrossFit Resilience is thrilled to host its fourth annual, Dynamic Duo of Fitness competition. It is a 2-person, same-sex, team competition. This year, we will be running a Scaled Competition and an Intermediate Competition​ on Saturday November 18th, 2016 from 8:00am to 3:00pm.

All teams are guaranteed four fun workouts.

Teams

Competition Limited to 100 Teams Maximum
  • Early Bird Discount – First 25 Teams
    • Price: $150 (per team)
  • Standard Registration
    • Price: $175 (per team) 

Workouts

Workouts will be announced over the course of October. Be sure to sign up for email updates below to get an email when they are released.
  • WOD Release #1: October 1, 2017
  • WOD Release #2: October 5, 2017
  • WOD Release #3: October 10, 2017
  • WOD Release #4: October 18, 2017
    • This WOD will be Athlete Assembled – stay tuned for details on how you can contribute to the workout.
Register Today
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