3rd Annual Ladies Partner Competition

WOD #1 RX:

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10 min AMRAP:

Part A:

3-6-9-12-15 adding 3+ reps per round until time expires..

Wall Balls @14

American KBS @35

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Part B:

Max Effort Calorie Row

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WOD #1 Intermediate:

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10 min AMRAP:

Part A:

3-6-9-12-15 adding 3+ reps per round until time expires..

Wall Balls @8

American KBS @26

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Part B:

Max Effort Calorie Row

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NOTES: Score Total Reps of Part A (Reps) + Part B (Calories). Partners may switch between Part A and Part B at any time and as many times as they wish during the 10 min AMRAP. Only one (1) partner may work at a time on Part A & B. ‍

Row: One partner will start on the rower with the damper set on 5 or above and the monitor on and set to zero. Each team will have one (1) rower. Partners may switch out on the rower at any time. ‍

Wall Balls: One partner working on the wall ball at a time. Partners may switch out at any time and may divide the reps anyway.This is a standard wall ball that will be performed individually to a 10/9’ target. The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the target. The rep is credited when the center of the ball hits the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

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WOD #2 RX:

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For Time - 10 min CAP:

60 Deadlifts @155

45 Toes to Bar + Dead Hang

30 Partner Synchro Lateral Burpees over Bar

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WOD #2 Intermediate:

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For Time - 10 min CAP:

60 Deadlifts @105

45 Hanging Knee-Raises + Dead Hang

30 Synchro Lateral Burpees over Bar

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NOTES: Score Total Time. One Partner working at a time on the deadlifts, partners may switch out at any time. Partners will work together on the T2B/Hanging Knee Raises & Synchro Lateral Burpees over Bar . 

Deadlift: One partner working on the deadlift bar at a time. Partners may switch out at any time and may divide the reps anyway. Each rep starts on the ground with hands just outside the knees (sumo deadlifts are not allowed). Arms must be straight throughout, no bouncing or picking the barbell up on the bounce prior to it settling to the floor. The rep will be credited when the hips and knees reach full extension with the head and shoulders behind the bar. 

Toes to Bar + Dead Hang Hold: Each rep starts with both athletes in a dead hang position on the bar with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. One partner will perform Toes to Bar while the other partner continues to hold the dead hang position. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. The T2B rep will be credited when both feet contact the bar between the hands at the same time. Toes to Bar will only count as long as the opposite partner maintains the dead hang with their feet off the ground. Athlete’s may use CrossFit style gymnastics grips as needed. 

Hanging Knee-Raises + Dead Hang Hold: Each rep starts with both athletes in a dead hang position on the bar with arms fully extended and feet off the ground. Any style of grip is permitted as long as the requirements are met. One partner will perform Hanging Knee-Raises (HNR) while the other partner continues to hold the dead hang position. In the hanging knee-raise, the arms and hips must be fully extended at the bottom and the heels must be brought back behind the bar. Pronated, supinated, or mixed grip are all permitted. The rep is credited when the knees are above the height of the hips. HNR will only count as long as the opposite partner maintains the dead hang with their feet off the ground. Athlete’s may use CrossFit style gymnastics grips as needed. 

Lateral Burpees over Bar: Teams will utilize one (1) barbell for the lateral partner burpees over the bar, starting on opposite sides of the barbell and parallel to the bar. Partners can face each other or face the same direction. There is no hip extension requirement. Athletes will have the option of jumping or stepping over the barbell; however, if the barbell is clipped by 1 partner’s foot the entire rep must be completed burpee + jump/step over the bar. 

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WOD #3 RX:

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Every 75 sec / REST :15 sec b/t SETS and ROTATE to next Bar Load 

**Both partners must complete complex in under 75 sec 

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Complex: 1x Clean + 2x Front Squats + Jerk (S2OH)

Barbell Loads:

@95

@115

@135

@155 

@170

@185

@205

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WOD #3 Intermediate:

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Every 75 sec / REST :15 sec b/t SETS and ROTATE to next Bar Load 

**Both partners must complete complex in under 75 sec 

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Complex: 1x Clean + 2x Front Squats + Jerk (S2OH)

Barbell Loads:

@65

@75

@95

@105

@110

@125

@135

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NOTES: Score Total Reps, one point for each successful lift (1x clean + 2x front squat + 1x jerk = 4 reps per station). There will be 7 pre-loaded barbell stations and a total of 56 reps possible for this complex (28 reps per athlete). The clean will be from the floor. Athletes will have the option of using a muscle clean, power clean, squat clean or split clean for this complex. In order to get all possible points and move onto the next station, the complex must be completed by both partners unbroken in under 75 seconds. Athletes will get credit for partially completed complexes (e.g. 1 clean + 1 front squat  = 2 points). If one partner completes the complex, but the other fails it, the partner that successfully completed the complex will move on to the next barload; however, the partner that failed the complex will not. 

Clean: The barbell begins on the ground. No bouncing or dropping and catching the barbell on the rebound. Once dropped, the barbell must settle on the ground before the athlete begins the next repetition. Athletes will have the option of using a muscle clean, power clean, squat clean or split clean from the floor. There is no squat requirement for the first clean from the floor. The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.

Front Squat: The barbell begins in the rack position on the shoulders, athletes may use traditional front rack or cross the hands for the front rack as long as the bar is held in front of shoulders at or near shoulder height. The athlete will squat with the bar in the front rack and descend below parallel until the hip crease is clearly below the knee then stand to full extension with hips and knees fully extended. 

Jerk (Shoulder to Overhead): The rep is credited when the barbell is locked out overhead, and arms, hips, and legs are extended and it is over or slightly behind the center of the body, with feet in line. A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.

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FLOATER - RX: 

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3 min AMRAP:

Max Effort Wall Walks

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FLOATER - Intermediate:

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3 min AMRAP:

Max Effort Partial Wall Walks 

NOTES: Score Total Wall Walks (Rx) or Partial Wall Walks (Int.). Partners may switch movements at any time during the 3 min time frame. Athletes will be placed next to each other on the wall, shoulder to shoulder, so partners can trade out quickly. The Wall Walks and Partial Wall Walks will follow 2025 CrossFit Open standards, see 25.3 standards here.

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Movements and Entry Level Metrics

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Female RX - WODs 1-3:

American KBS (35)

Burpee

Clean (95*)

Deadlift (155)

Front Squat (95*)

Jerk (Shoulder to Overhead) (95*)

Row

Toes to Bar + Dead Hang Hold**

Wall Ball (14)

*Ascending in weight

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‍Female Intermediate - WODs 1-3: 

American KBS (26)

Burpee

Clean (65*)

Deadlift (105)

Front Squat (65*)

Hanging Knee-Raises + Dead Hang Hold**

Jerk (Shoulder to Overhead) (65*)

Row

Wall Ball (8)

*Ascending in weight

**One Partner may perform all T2B or Hanging Knee-Raises 

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