CrossFit

Sunday 1st July 2012

CrossFit Central Manchester Games

Individual workouts

WOD 1

“Ninja Pain”

5 Rounds for time, of;

– 6 Hang squat cleans (40kg/60kg)

– 8 Box jumps (20”/24”)

– 12 Kettlebell swings (16kg/24kg)

WOD 2

“Snatch Master”

In 3 minutes complete as many;

– Snatches (30kg/60kg)

WOD 3

‘Franpee”

21-15-9

– Thrusters (30kg/40kg)

– Burpees over the bar

CUT OFF – 30 men and 20 women will go on to compete in Day 2

WOD 4

“Dirty Diana”

21-15-9

– Deadlifts (80kg/110kg)

50-50-50

– Double unders

CUT OFF – 10 men and 10 women will go on to compete in the Final event

WOD 5

“THE FINISHER”

– 30 Calorie row

– 15 Ground to overhead (40kg/60kg)

– 15 Chest to bar pull ups

– 20 Calorie row

– 10 Ground to overhead (50kg/70kg)

– 10 Chest to bar

– 10 Calorie row

– 5 Ground to overhead (60kg/80kg)

– 5 Chest to bar

MASTERS

WOD 1

“Ninja Pain”

5 Rounds for time, of;

– 6 Hang squat cleans (30kg/50kg)

– 8 Box jumps (20”/24”) (Step ups are allowed)

– 12 Kettlebell swings (16kg/24kg)

WOD 2

“Snatch Master”

In 3 minutes complete as many;

– Snatches (30kg/50kg)

WOD 3

‘Franpee”

21-15-9

– Thrusters (30kg/40kg)

– Burpees over the bar (step overs are allowed)

WOD 4

“Dirty Diana”

21-15-9

– Deadlifts (70kg/100kg)

30-30-30

– Double unders

CUT OFF – 5 men and 5 women will go on to complete in the Final event for the masters

WOD 5

“THE FINISHER”

– 30 Calorie row

– 15 Ground to overhead (30kg/50kg)

– 15 Chest to bar pull ups

– 20 Calorie row

– 10 Ground to overhead (40kg/60kg)

– 10 Chest to bar

– 10 Calorie row

– 5 Ground to overhead (50kg/70kg)

– 5 Chest to bar

TEAMS

WOD 1

“Ninja Pain”

3 Rounds for time, of;

– 6 Hang squat cleans (40kg/60kg)

– 8 Box jumps (20”/24”)

– 12 Kettlebell swings (16kg/24kg)

WOD 2

“Snatch Master”

In 1 minutes complete as many;

– Snatches (30kg/60kg)

WOD 3

‘Franpee”

– 180 Thrusters (30kg/40kg)

– 180 Burpees over the bar

CUT OFF – 10 teams will go through to day 2

WOD 4

“Dirty Diana”

– 10 Deadlifts (100kg/140kg)

– 100 Double unders

– 10 Deadlifts

– 100 Double unders

– 100 Double unders

– 10 Deadlifts

– 100 Double unders

– 10 Deadlifts

CUT OFF – 5 Teams will go through to compete in the Final event

WOD 5

“THE FINISHER”

– 2000m Row

– 80 Ground to overhead (40kg/60kg)

– 80 Chest to bar pull ups

– 1000m Row

– 40 Ground to overhead (50kg/70kg)

– 40 Chest to bar

– 500m Row

– 20 Ground to overhead (60kg/80kg)

– 20 Chest to bar