FIT AS FU*K

Christmas Challenge 2011 – WODS

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This a team competition for the Danish CrossFit community – held at FW/Køge on Saturday 3 DEC 2011.

40+ teams of 2 persons will be participating

Athlete briefing starts at 9:00

Info and address: http://www.fitnessworld.dk/center/fitness-world-koege

EVENT 1: ”Merry Christmas Cindy”

In 22 min complete as a team the following (1 person working out at the time):

”Jackie”

1000 meter row

50 thrusters 20 kg

30 pull-ups

”Karabell”

10 rounds:

3 power-snatch 40/60 kg

15 wall-balls

Amrap ”Cindy”

5 pull-ups

10 push-ups

15 squats

Score: total rounds/reps of Cindy

Only 1 person is allowed to work at a time, you must complete the workouts in the order written above.

EVENT 2 – ” All I want for Christmas is … a strong clean”

2a) 1RM clean

Both athletes need to find their 1RM clean in 8 min. – this can be squat clean or power clean. They can have as many attempts as they like.

Score: total kg lifted for team member 1 + team member 2

2b) 2 min amrap HSPU

This event will start right after event 2a. Only 1 person is allowed to work at the time.

Score: total reps in 2 min.

Please note that event 2a and event 2b will be scored as two seperate events.

EVENT 3 – ”Santa and his little helper”

For time:

Ring Dips – 30 / 5 reps

Pistols – 25 / 10 reps

Burpees – 20 / 15 reps

KB swings 32/24 kg – 15 / 20 reps

KB thrusters 2×16 kg – 10 / 25 reps

Deadlift 120/80 kg – 5 / 30 reps

This workout is a done like a relay. The team member starting will perform the ”little helper” version which is: 30 ring dips, 25 pistols, 20 Burpees, 15 KB swings, 10 KB thrusters, 5 deadlifts. When he/she is done, he/she will tap the other team member who will perform the ”Santa” version: 30 deadlifts, 25 KB thrusters, 20 KB swings, 15 burpees, 10 pistols, 5 ring dips.

Score: time.

—oo0oo—

All teams will do WOD 1+2, the final is for the best 8 mix and male teams

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