Pebbles + Bamm Bamm

  • Intermediate
  • Scaled
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With a 12 minute clock...

3 Rounds

30 Thrusters (75/55)
30 Toes To Bar

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.

Standards Video

With a 12 minute Clock...

3 Rounds:

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

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.

Standards Video:

Road Runner + Wile E. Coyote

  • Intermediate
  • Scaled
  • If it rains...
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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)

Standards Video:

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)

Standards Video:

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

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:

Dr. Evil + Mini Me

  • Intermediate
  • Scaled
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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)

WOD NoteS

  • WOD #3
    • 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
  • WOD #4
    • 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

Standards Video:

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)

WOD  NoteS

  • WOD #3 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)
  • WOD #4 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.

Standards Video:

Yogi + Boo Boo

  • Intermediate
  • Scaled
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For Time with a 6:00 Cap

  • 100/70 Calorie Ski Erg
  • ​15 Rope Climbs

WOD NoteS

  • Both partners may work at the same time, and partition the work as desired.

Standards Video:

For Time with a 6:00 Cap

  • 90/60 Calorie Ski Erg
  • 100 Alternating, Single-Arm DB Snatches (35/25)

WOD NoteS

  • Both partners may work at the same time, and partition the work as desired.

Standards Video:

Am I Intermediate or Scaled?

Intermediate Division Athlete:

The Intermediate division IS NOT for you if…
  • You are uncomfortable with basic gymnastics and weightlifting
  • You finished better than 400th in this past year’s CrossFit Open (2017)
  • You are a Regionals individual or team contender
IS for you if…
  • You are comfortable with most CrossFit movements - pull-ups, S2OH, T2B, Rope Climbs, HSPU, front squat, OH Squats, cleans (155/105) for reps, box jumps (24/20), etc.
  • You finished 400+ in the last CrossFit Open (2017)
  • You are able to do most CrossFit HQ "girl” workouts as prescribed
  • You are still working on a few holes in your game to close the gap towards an "Rx” competition

Scaled Division Athlete:

The Scaled division IS for you if you…
  • Are new to the competitive side of CrossFit
  • Have some difficulty with tougher gymnastics (i.e. pull-ups, HSPUs, toes-to-bar, etc.)
  • Have good experience with basic weightlifting (power cleans at 115/75), 
  • Can complete all the basic lifts and lower skill movements comfortably (deadlifts at 155/105, front squats to good depth, burpees over-the-bar, wall balls for moderate reps 10'/9', shoulder-to-OH at 95/65, Thrusters 95/65, box jumps at 24″/20″, KB swings 53/35, etc.)
  • You are looking to get a fun, exciting, and appropriately scaled workout done with a friend in a competitive atmosphere