June 5th, 6th, 7th 2020
Max Capacity
5 Minutes to Establish a 1 Rep Max Squat Clean Thruster
-2 Min Transition-
3 Minute AMRAP: Thrusters @ 60% of Above
Main Stage Event 1
10 Minute AMRAP:
20 Burpee Box Jump overs, 24/20”
Run 400m
30 C2B Pull Ups
30 2x DB Ground to Overhead 50/35lbs
In Remaining time AMRAP 20ft Handstand Walk
*10ft Minimum Distance*
Variations:
50+ Masters:
Chin Over Pull Ups
35/25lb Dumbbells
Teens:
35/25lb Dumbbells
Grip It and Rip It
10 Minute Time Cap:
1 Rep Max Snatch
*No variations*
The Mountain
Elite Individuals/Masters/Teens:
4 Minute AMRAP:
2 Ring Muscle Ups
4 Strict Handstand Push Ups
8 Cal Ski Erg
– 1 Minute Rest –
5 Minute AMRAP:
3 Bar Muscle Up
6 Kipping Handstand Push Ups
10 Cal Ski Erg
*34” width x 24” Depth HSPU*
Variations:
50+
4 Minute AMRAP:
4 C2B Pull Ups
6 Kipping Hand Stand Push Ups
8 Cal Ski Erg
– 1 Minute Rest –
5 Minute AMRAP:
3 Kipping Pull Ups
6 HR Push Ups
10 Cal Ski Erg
Pain Cave
10 Minute AMRAP:
50ft Yoke carry
100ft shuttle run
5 Wall Jump- overs, 5ft
50ft Farmers carry
100ft shuttle run
50ft Farmers carry
100ft shuttle run
5 Wall Jump-overs, 5ft
50ft Yoke carry
100ft Shuttle run
Variations:
Farmers bar weights:
Elite Individual:
Men: 144lbs/arm
Women: 124lbs/arm
Intermediate Teams and 50+ Elite Masters:
Men: 124lbs/arm
Women: 104lbs/arm
Scaled:
Men: 104lbs/arm
Women: 84lbs/arm
Teens:
Men: 124lbs/arm
Women: 104lbs/arm
Iron Paradise
Max Weight Complex
8 Minute Cap:
9 Deadlifts
6 Hang Power Clean
3 Shoulder to Overhead
– 2 Minute Transition –
*No Variations*
The Hustle
8 Minute AMRAP
20 Calorie Bike
30 T2B
20 Calorie Bike
6 Rope Climbs, 15 feet
20 Calorie Bike
30 Overhead Squats, 115/85lbs
– 2 Minute transition –
Variations
50+:
75/55lbs for Overhead Squat
Teens:
Overhead Squat @ 95/65lbs
Str/ke Mvmnt
Sprint Course
**NO CLEATS ALLOWED**
50 feet long, 30 feet wide
9 Minute Time Cap
3 Attempts
1 Attempt Every 3 Minutes
– 1 Minute Transition –
*No Variations*
SuperNova
*Top 12 from Each Division Only*
Elite Individuals/Masters/Teens:
For time (6 min cap):
3 Rounds:
10 Heavy Wall ball 30/20lb, 10ft/9ft
35 DU
Then immediately into…
3 Rounds:
6 Mini Axel Bar Front Squat, 162lbs/ 122lbs
3 D-ball Cleans, 150/100lbs
Variations:
50+ and Teens:
Wall ball 20/14lb, 10ft/9ft
Axle Bar- 122lbs/102lbs
D-Ball – 80/60lbs
Max Capacity
Partner #1:
4 Minutes to Complete a 1 Rep Max Squat Clean Thruster
– 1 Minute Transition –
Partner #2 and #3:
5 Minute AMRAP: Thrusters @ 50% of Above
*No variations*
Main Stage Event #1
10 Minute AMRAP:
Partner #1, 2 and 3 complete the following in single file:
Complete 2 rounds
10 Burpee Box Jump Overs, 24/20”
Shuttle Run
Then, 2 rounds
10 C2B Pull Ups
Shuttle Run
Then 2 rounds
10 Dual DB Ground to Overhead, 50/35lbs
Shuttle Run
Remaining time AMRAP 20ft Handstand Walk.
*10ft Minimum*
Grip It and Rip It
10 Minute Time Cap:
1 Rep Max Snatch
– 2 Minute Heat Transition –
*No variations*
The Mountain
Complete For Time
10 Minute Cap:
20 Ring Muscle Up
40 Strict Handstand Push Ups
50 Cal Ski Erg
20 Bar Muscle Up
40 Kipping Handstand Push Up
50 Cal Ski Erg
Variations:
Intermediate:
30 C2B Pull Ups
40 Kipping Handstand Push Ups
50 Cal Ski Erg
30 Kipping Pull Ups
40 HR Push Ups
50 Cals Ski Erg
Scaled:
20 Kipping Pull Ups
40 DB Push Press 35/25lb
50 Cal Ski Erg
20 Kipping Pull Ups
40 HR Push Ups
50 Cal Ski Erg
Scaled Team Options:
*partner assisted pull up, score under any team performing as prescribed
Pain Cave
10 Minute AMRAP:
50ft Yoke Carry
5 Wall Jump-Overs
50ft Farmers Walk
*Round for round*
Variations:
*Scaled teams: for teams who cannot complete the wall overs, they can choose to perform 12 no jump burpees at the wall and be scored under those who completed it as prescribed.
*Scaled teams: if one person on your team can not successfully carry the yoke by themselves, you may have another team member assist, then continue on as prescribed. You will score under teams who are able to complete the Yoke Carry as prescribed.
Iron Paradise
Max Weight Complex
8 Minute Cap:
9 Deadlifts
6 Hang Power Clean
3 Shoulder to Overhead
– 2 Minute Transition –
*No Variations*
The Hustle
8 Minute AMRAP
Partner #1 Riding Bike at ALL TIMES.
Partner #2 & #3 Complete the Following:
30 T2B
10 Rope Climb
30 Overhead Squat 115/85lbs
*one person always on bike
*other 2 partners accumulating reps in the AMRAP
*partners can switch off bike as needed
*one person working at a time on AMRAP movements
*score is total reps + total calories
Variations:
Intermediate:
95/65lbs for Overhead Squat
Scaled:
Hanging Leg Raises
75/55lbs Overhead Squats
Rope Climb Penalty Option: 50 Russian KB Swings 24/16kg
Str/ke Mvmnt
Sprint Course
**NO CLEATS ALLOWED**
50 feet long, 30 feet wide
9 Minute Time Cap
3 Attempts EACH
1 Attempt Every 3 Minutes
– 1 Minute Transition –
*No Variations*
SuperNova
AMRAP 8:
200 Double Unders
75 Wall Ball, 30/20lb to 10ft/9ft
25 Mini-Axle Bar Front Squat, 162lbs/122lbs
AMRAP in remaining time D-Ball Clean 150/100lbs
Variations:
Intermediate:
Wall Ball 20/14lb to 10ft/9ft
Front Squat 122lbs/102lbs
D-Ball 100/80lb
Scaled:
300 Single Unders
Wall Ball 14/10lb to 10ft/9ft
Front Squat 102lbs/82lbs
D-Ball 80/60lbs
RIP
Elites
4 Rounds For Time
25 Minute Time Cap:
500m Row
250m Ski
400m Run
Triple Threat
Elites
3 Rounds For Total Reps:
3 Minutes of Work/ 1 Minute of Rest
100 Double Unders
*Advance every 50 repetitions*
25/20 Chest to Bar Pull-Ups
20 Burpee Box Jump Overs @ 20”
100 Double Unders
*Advance every 50 repetitions*
12/9 Bar Muscle Ups
20 Burpee Box Jump Overs @ 24”
100 Double Unders
*Advance every 50 repetitions*
9/6 Ring Muscle Ups
AMRAP Burpee Box Jump Overs @ 30″
Going Big
3 Attempts Each
8 Minute Time Cap
1 Rep Max Snatch
Get After It
Elite
12 AMRAP
10 Box Jump Overs 24/20″
10 Power Cleans 135/85lb
AMRAP Ski Erg
Bullet Proof
For Time:
12 Minute Time Cap
Each athlete does 3 rounds
25 Double Unders
Shuttle Run
_
12 Kettlebell Snatch 24/16kg
Shuttle Run
_
10 Single Arm Dumbbell Thruster 50/35lb
Shuttle Run
_
All Athletes
100ft Syncro Single Arm Dumbbell & Kettlebell Overhead Walking Lunge 50/35lb 24/16kg
Elites:
KB 24/16kg
DB 50/35lb
Intermediate:
KB 16/12kg
DB 50/35lb
Scaled:
*Single Unders
*Russian Kettlebell Swings 24/16kg
*Syncro Single Arm Dumbbell & Kettlebell Front Rack Walking Lunge 35/25lb & 16/12kg
We The North
Elite
10 Minute AMRAP
Athlete 1: Ski Erg Max Calories
Athlete 2: 20ft Handstand Walk + 20ft Run Back To Start
Athlete 3: 100ft Shuttle Run
Variations:
Intermediate/Scaled
Athlete 1: Ski Erg Max Calories
Athlete 2: 100ft Single Arm Dumbbell Carry 50/35lb + 10 Dumbbell Facing Burpees
Athlete 3: Rest
Suns Out Guns Out
All Divisions
8 Minute Time Cap
1 Rep Max Hang Clean
Axle
5 Minute AMRAP
Row For Calories
Mini Axle Bar Thrusters
Variations:
Elite
120/80lb
Intermediate
100/70lb
Scaled
80/60lb
Endgame
For Time:
10 Minute Time Cap
Elite
50 Box Jump Over 24/20″
50 Syncro Toes To Bar
75 Partner Wallballs 20lb/10ft, 14lbs/9ft
50 Handstand Push-Ups
*1 Partner hang From Pull-Up Bar*
9 Rope Climb To 15ft
Intermediate:
50 Box Jump Over 24/20″
40 Syncro Toes To Bar
50 Partner Wallballs 20lb/10ft, 14lbs/9ft
40 Handstand Push-Ups
*1 Partner hang From Pull-Up Bar*
9 Rope Climb To 15ft
Scaled:
50 Box Jump Over 24/20″
40 Syncro Leg Raises
50 Partner Wallballs 20lb/10ft, 14lbs/9ft
40 Hand Release Push-Ups
*2 Partner hang From Pull-Up Bar*
9 Rope Climb To 15ft
RIP
6 Rounds For Time
26 Minute Time Cap
Male 1 35 Cal Row or 30 Cal SkiErg
Female 1 25 Cal Row or 20 Cal SkiErg
Male 2 and Female 2 400m Run
Male 1 and Female 1 400m Run
Male 2 35 Cal Row or 30 Cal SkiErg
Female 2 25 Cal Row or 20 Cal SkiErg
Triple Threat
3 Rounds:
For Total Reps
3 Minutes of Work/ 1 Minute of Rest
Going Big
3 Attempts
6 Minute Time Cap
1 Rep Max Clean and Jerk
We The North
10 Minute AMRAP
Athlete 1: Ski Erg Max Calories
Athlete 1: Ski Erg Max Calories
Athlete 2 & 3: 50ft Handstand Walk + 150ft Shuttle Run
Suns Out Guns Out
8 Minute Time Cap
1 Rep Max Hang Clean
Axle
3 Minute Time Cap
30/20 Calorie Row
30 Mini Axle Bar Thrusters 120/80lb
Endgame
For Time
10 Minute Time Cap
10/7 Strict Handstand Push Ups
1 Legless Rope Climb To 15ft
20 Wallball 20lb/14ft, 14lb/9ft
25 Left Arm Kettleball Snatch 24/16kg
20 Toes To Bar
3 Rope Climbs To 15ft
20 Wallball 20lb/14ft, 14lb/9ft
25 Right Arm Kettleball Snatch 24/16kg
20 Handstand Push Ups
2 Rope Climbs To 15ft