Week 1
Mar 25 - Mar 31

Rowing & Thruster
Division Rx

4 athletes on each team will complete:

  • AMRAP in 3 minutes:
  • Calorie Row

Straight into:

  • 4 minutes to find:
  • 2 Rep max Thruster

Scoring

Score: Total Points (1 point / cal + 1 point per pound lifted)

Spread: 100 Points
2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
Feet may move on the thruster, but no jerks

Everybody Conga!
Division Rx

All 4 Athletes will complete 1 after the other:

  • 21x Burpees
  • 15x Power Cleans (135/95)
  • 9x Shoulder 2 Overhead (135/95)

Scoring

Score: Total Time

Spread: 60 seconds

2 points: Team with the best time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

At 3, 2, 1, go the first athlete will complete 21 burpees, then they will tag the 2nd athlete to begin 21 burpees...
After the 4th athlete completes 21 burpees, they will tag the first athlete to begin 15 Power Cleans...
Only 1 athlete will be working at a time, continue this way until the 4th athlete completes their 9th shoulder to overhead
Each team is only allowed 2 barbells (1M + 1F)

Standards

All movements follow typical standards
Burpees must have an upright torso at the top with hands overhead and feet off the ground
Power Clean begins at the floor and ends with hips & knees locked out and elbows on the opposite side of the bar
Shoulder 2 overhead may be completed any style (push jerk, press, split jerk, etc) but athlete must show control at the top of the rep

Technical Cardio V1
Division Rx

2 Teams of 2 Athletes will complete:

30 / 20 / 10 reps

  • Calorie Row OR Assault Bike
  • Hang Squat Snatch (115/80)**

Scoring

Score: Total time for both teams of 2 to finish.

Spread: 45 Seconds

2 points: Team with fastest time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

The first 2 athletes will complete the WOD with 1 athlete working at a time (30 calorie row or bike then 30 snatch, then 20s then 10s)
once they complete the last snatch the second pair of athletes begin
Athletes must tag in / out to switch any movements
Time is completed when the second pair completes the final thruster

Standards

All movements follow typical standards
Captains may decide if using a running total or re-setting rower/bike

Rowing & Thruster
Division Scaled

4 athletes on each team will complete:

  • AMRAP in 3 minutes:
  • Calorie Row

Straight into:

  • 4 minutes to find:
  • 1 Rep max Thruster

Scoring

Score: Total Points (1 point / cal + 1 point per pound lifted)

Spread: 100 points

1st place team: 3 points + 1 point if beat spread to 2nd place
2nd place team: 2 points + 1 point if beat spread to 3rd place team
3rd place team: 1 point + 1 point if WITHIN spread of 2nd place team

Submit your final scores to help@league.fit

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards
Feet may move on the thruster, but no jerks

Everybody Conga!
Division Scaled

All 4 Athletes will complete 1 after the other:

  • 21x Burpees
  • 15x Power Cleans (85/60)
  • 9x Shoulder 2 Overhead (95/65)

Scoring

Score: Total Time

Spread: 60 seconds

1st place team: 3 points + 1 point if beat spread to 2nd place
2nd place team: 2 points + 1 point if beat spread to 3rd place team
3rd place team: 1 point + 1 point if WITHIN spread of 2nd place team

Submit your final scores to help@league.fit

Flow

At 3, 2, 1, go the first athlete will complete 21 burpees, then they will tag the 2nd athlete to begin 21 burpees...
After the 4th athlete completes 21 burpees, they will tag the first athlete to begin 15 Power Cleans...
Only 1 athlete will be working at a time, continue this way until the 4th athlete completes their 9th shoulder to overhead
Each team is only allowed 2 barbells (1M + 1F)

Standards

All movements follow typical standards
Burpees must have an upright torso at the top with hands overhead and feet off the ground
Power Clean begins at the floor and ends with hips & knees locked out and elbows on the opposite side of the bar
Shoulder 2 overhead may be completed any style (push jerk, press, split jerk, etc) but athlete must show control at the top of the rep

Technical Cardio V1
Division Scaled

2 Teams of 2 Athletes will complete:

30 / 20 / 10 reps

  • Calorie Row OR Assault Bike
  • Hang Snatch (85/60)**

Scoring

Score: Total time for both teams of 2 to finish.

Spread: 45 Seconds

1st place team: 3 points + 1 point if beat spread to 2nd place
2nd place team: 2 points + 1 point if beat spread to 3rd place team
3rd place team: 1 point + 1 point if WITHIN spread of 2nd place team

Submit your final scores to help@league.fit

Flow

The first 2 athletes will complete the WOD with 1 athlete working at a time (30 calr row or bike, 30 snatch, 20 & 20, 10 & 10)

once they complete the last snatch the second pair of athletes begin
Athletes must tag in / out to switch any movements
Time is completed when the second pair completes the final thruster

Standards

All movements follow typical standards
Captains may decide if using a running total or re-setting rower/bike
Hang snatch may be any style (squat or power)