1) LEAVE IT ON THE FLOOR — whole class
AMrAP – 4 minutes: 1 minute burpees; 1 minute mountain climbers; 1 minute sit-ups; 1 minute jumping alternating lunges
Each person keeps track of total reps. At end, add points per person (sets of 10 reps) per team; divide by # team members
10 points to winning team
2) MAX HEIGHT BOX JUMP — one person from each class
Start on stage. Keep adding plates. Competitor is out with three failed attempts.
2 points to winner’s team
Men—as a group, with sandbags:
Run to soccer field
Tire tosses and flips down soccer field and back
500m Tire carry
600m Backward run/sandbag run
10 Push-ups in square (feet of another man on your back)
10 Partner clapping push-ups
200m Swim across 7-acre lake
Bridge jumping
Women—as a group, half of group with medicine balls (8 to 12 lbs)
Two-mile cross-country course, with these obstacles:
25 partner ball slams
25 walking lunges (with medballs)
160m Piggyback ride (switch as needed)
Medball wheelbarrow length of field goal to goal (partner on ground must push ball)
25 partner medball situps (each time ball touches ground = 1 rep)
400m run with medballs locked out overhead
200m medball partner toss back and forth while running
50 squats—all together (with medballs)
In teams of three:
Run 650m (from JAFH around south soccer goal, north goal and back to JAFH) – stay together as a team. Then …
Men: Three sets of 10 reps each of:
Ground-to-overhead, 75lb; knees-to-elbows; box jumps, 24″; kettlebell swings; wallballs, 20lb
Women: Three sets of 10 reps each of:
Push press, 45lb; Russian twists, 15lb; kettlebell swings; walking lunges
Finish with another run as a team
Part 1: Mile + Squats : Run the cross-country mile as a group, everyone within about 100 feet of each other. When those in the front get too far ahead, they should stop and perform air squats until those at the back catch up. Score is # of squats per person (in multiples of 10; e.g. 62 reps = 60 reps) divided by time (measured in squats per person per minute).
Part 2: 10-Minute AMrAP : As many reps as possible in any combination or any order of: double-unders, pull-ups (no bands), dips (no bands), box jumps (24″/18″), sit-ups and mountain-climbers. Score is total reps (in multiples of 10) per person per minute.
Part 3: Heavy Run : Select a weight of any type (barbells, dumbbells, kettlebells, sandbags, plates) and run as a class from east door of JAFH up around south soccer goal, around north soccer goal, and back to JAFH. Score is amount of weight divided by time (measured in pounds per person per minute).
It’s on!
WOD for reps
In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
The stations are:
BtW average: men 277; women 240
Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
Annie: 50-40-30-20-10 double-unders, sit-ups
Barbara: 5 rounds, each for time, 3 min. rest between rounds: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats
Grace: 30 clean-and-jerks, 135/95 lb
Jackie: 1000m row, 50 thrusters 45/35, 30 pull-ups
Karen: 150 wallball shots, 20/14
Kelly: 5 RFT: 400m run, 30 box jumps, 30 wallballs, 20/14
Also: BA workout:
800m run (loop from JAFH to dam, up and down dam hill, and back)
35-25-15 of Russian twists, squats and mountain climbers
800m run
