Teams:

Team #1
Skeeter
Bryan
Chrissy
Lila

Team #2
Ryan
Thomas
Meryl
Jasmine

Team #3
Kevin
Lee
Erin
Caroline

Team #4
Ben
Chris
Jen
CJ

Team #5
Geoff
Eric
Rayo
Karen

Team #6
Gabe
Blayne
Mary
Jackman

Team #7
Phil
Albert
Amy
Elva

Team #9

Jay
Matt M.
Sarah
Crystal

Team #10
Jared
Don
Whitney
Tiffany

Team #11
Matt O.
Shawn
Dawn
Danielle

Team #12

Bob
Paul
Debbie
Alaina

Team #13
Aaron
Jeff
Katie
Terri

Workout #1 (20min time limit) 10:00am-10:20am
Team #1 – Lane #1
Team #2 – Lane #1
Team #3 – Lane #2
Team #4 – Lane #2
Team #5 – Lane #3
Team #6 – Lane #3
Team #7 – Lane #4
Team #12 – Lane #4
Team #10 – Lane #5
Team # 11 – Lane #5
Team #9 – Lane #6
Team #13 – Lane #6

Workout #2A & #2B (16min AMRAP) 10:35am-11:15am

Heat #1: 10:35am-10:55am
Team #1 – Lane #1
Team #2 – Lane #2
Team #3 – Lane #3
Team #4 – Lane #4
Team #5 – Lane #5
Team #6 – Lane #6

Heat #2: 10:55am-11:15am
Team #7 – Lane #1
Team #9 – Lane #2
Team #10 – Lane #3
Team # 11 – Lane #4
Team #12 – Lane #5
Team #13 – Lane #6

Workout #3 (10min AMRAP) 11:25am – 12:10pm

Heat #1: 11:25am-11:40am
Team #1 – Lane #1
Team #2 – Lane #2
Team #3 – Lane #3
Team #4 – Lane #4

Heat #2: 11:40am-11:55am
Team #5 – Lane #1
Team #6 – Lane #2
Team #7 – Lane #3
Team #9 – Lane #4

Heat #3: 11:55am-12:10PM
Team #10 – Lane #1
Team # 11 – Lane #2
Team #12 – Lane #3
Team #13 – Lane #4

Workout #4 (AMRAP 15min) 12:20pm – 1:15pm

Heat #1: 12:20pm-12:40pm
Team #1 – Lane #1
Team #2 – Lane #2
Team #3 – Lane #3
Team #4 – Lane #4

Heat #2: 12:40pm-1:00pm
Team #5 – Lane #1
Team #6 – Lane #2
Team #7 – Lane #3
Team #9 – Lane #4

Heat #3: 1:00pm-1:15pm
Team #10 – Lane #1
Team # 11 – Lane #2
Team #12 – Lane #3
Team #13 – Lane #4

Awards Ceremony: 1:45pm

Workout #1
Establish a 1RM Squat Clean
20min time limit

Score will be combined weight lifted for the team

Scaled:
Power Clean + Front Squat
Any scaled lift will be a 5% reduction in the individuals score (weight)

Notes: All 13 teams will be going in one big heat. There will be two (2) teams per station. There will be one (1) 45# bar and one (1) 35# bar plus an assortment of weights at each station. There will be plenty of time to warm-up within the 20min. For safety concerns at the 10min mark only one person allowed to go at a time. 

Workout #2A
M1/M2
AMRAP 8min
20 Alternating Wall Balls 20# to 10′ target
10 Synchronized Burpee Box Jumps, 24″
30 Alt. Wall Balls
10 Synchro Burpee Box Jumps
40 Alt. Wall Balls
10 Synchro. Burpee Box Jumps
50/10, 60/10 and so on till the 8min is up.

Workout #2B
F1/F2
AMRAP 8min
20 Alternating Wall Balls 14# to 9′ target
10 Synchronized Burpee Box Jumps, 20″
30 Alt. Wall Balls
10 Synchro Burpee Box Jumps
40 Alt. Wall Balls
10 Synchro. Burpee Box Jumps
50/10, 60/10 and so on till the 8min is up.

Scaled: 
14#/10#
20″ Step-ups 
**Any scaled movement will equal a 5% reduction in pairs score (M1/M2 or F1/F2 or both)

Score will be total reps complete for the pair (there will be two different scores for this workout, hence 2a and 2b).

Notes:
Male 1 and Male 2 will go first, doing 20 Alternating Wall Balls (1=1), Then 10 Synchro Burpee Box Jumps (both athletes must complete the BBJ before the next rep is attempted).
M1/M2 will then add 10-reps to the Alt. Wall balls then do 10 Synchro BBJ’s. Then add another 10-reps to the Wall balls and so on. When the 8min is up Female 1 and Female 2 will do 8min of the same ascending ladder.  

Workout #3
M1/M2/F1/F2
AMRAP 10min
20 Synchro DB Snatch, 50#/35# (Any way)
20 Synchro Hand Release Push-ups
20 Synchro In-place Lunge (Alternating, 1=1)
20 Synchro Sit-ups (Arms locked)

Scaled:
35#/20# DB
Push-ups from Knees 
**Any scaled movement will equal a 5% reduction in teams total score 

Notes:
All athletes (M1/M2/F1/F2) will be going at the same time.
All athletes will do the 20 reps of each movement.
In order for a rep to count:
Everyone must be locked out on DB Snatches before the next rep can be done. You can alternate arms, do 5 with the right, 5 with the left, doesn’t matter, the team has the freedom to decide..
Everyone must be locked out at the top of the Push-up before next rep can be done.
Everyone must be standing tall on the In-place Lunges before the next rep can be done.
Sit-ups will be done with arms interlocked side-by-side, so all reps will be easy to synchro.

Workout #4
AMRAP 15min
M1/F1:
12/9 Cal Row
10 Weighted Step-overs, 50#/35# Sand Bag
10 DB Power Clean, 50#/35#

M2/F2:
Rest

Score will be total rounds complete for the team with 1 Round being scored when the M/F pair both complete their reps.
The partial round (as time expires) will be scored as the lower rep count of the M or F.

Scaled: 
30#/20# Slam Ball
35#/20# DB

**Any scaled movement will equal a 5% reduction in teams total score 

Notes:
Both M1 and F1 will do one (1) Round of 12/9 Cal Row / 10 Weighted Step-overs / 10 DB Power Cleans (there will be 2 rowers, 2 boxes, 2 sand bags, and 2 sets of DBs for each group). Once M1 and F1 have both completed the round, M2 and F2 may start their Round (i.e. Round 2). 

 

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