SEPT 18
Friendly Fran
3 rounds:
21 thrusters
21 chest-to-bar pull-ups
1RM Front Squat
Establish a 1-rep-max front squat
Damn Diane
3 rounds:
15 deadlifts
15 strict deficit handstand push-ups
W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit
1,000-M Row
Row 1,000 meters
SEPT 19
Nasty Nancy
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees
Handstand Hold
Max freestanding handstand hold
Awful Annie
For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean
W 185 lb. M 275 lb.
Field cut to top five women and top five men after this event.
END OF STAGE 1
OCT 23
2007 Reload
For time:
1,500-meter row
Then, 5 rounds of:
10 bar muscle-ups
7 shoulder-to-overheads
Corn Sack Sprint
For time:
320-meter hill sprint with a corn sack
CrossFit Total
For total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
Handstand Sprint
For time:
Ranch Loop
Run along 3-mile± course through varying terrain
OCT 24
Toes-to-Bar/Lunge
30-20-10 reps for time:
Toes-to-bar
Kettlebell lunge (yards)
W 24-kg kettlebells
M 32-kg kettlebells
Snatch Speed Triple
For time:
1 snatch at each bar
Quarterfinal:
W 145-150-155 lb.
M 225-235-245 lb.
Semifinal:
W 160-165-170 lb.
M 245-255-265 lb.
Final:
W 175-180-185 lb.
M 265-275-285 lb.
Bike Repeater
10 rounds:
440-meter bike sprint
1 legless rope climb (15 ft.)
Happy Star
4 rounds:
200- to 300-meter hill run
5-7-9-11 reps of:
Burpee
Thruster
W 95-105-110-115-lb. thrusters
M 135-145-155-165-lb. thrusters
OCT 25
Swim ‘N’ Stuff
4 rounds, each for time:
Air bike calories (10 | 15)
50-meter swim
10 GHD sit-ups
10 ball slams (40 | 60 lb.)
Rest
Begin a new round every 4 minutes
*Rounds 2 and 4 performed in reverse
Sprint Sled Sprint
100-yard sprint
100-yard sled push
100-yard sprint
Atalanta
1-mile run
100 handstand push-ups
200 single-leg squats
300 pull-ups
1-mile run
W 14-lb. vest
M 20-lb. ve