GOBBLERS & GOBBLETTES
2021
Event Day Gobblers & Gobblettes WODS
This is a Non Barbell, Non Rig Division. There is a not a qualifier for this division. We are taking 30 teams. First come, first serve on the sign up.
WOD 1
With one person working at a time, breaking up the reps however you choose.
For Time (Cap: 15 Minutes)
50 Abmat Sit-Ups
50 Alternating Dumbbell Snatches (35/20#)
50 Single Unders
40 Abmat Sit-Ups
40 Alternating Dumbbell Snatches (35/20#)
40 Single Unders
30 Abmat Sit-Ups
30 Alternating Dumbbell Snatches (35/20#)
30 Single Unders
20 Abmat Sit-Ups
20 Alternating Dumbbell Snatches (35/20#)
20 Single Unders
10 Abmat Sit-Ups
10 Alternating Dumbbell Snatches (35/20#)
10 Single Unders
Buy Out: 30 Partner Burpees
* You may jump or step over your partner
WOD 2
With one person working at a time, breaking up the reps however you choose.
10 Minute AMRAP:
40 Kettle Bell Swings (American Style) - (35/20#)
30 Box Jumps or Step Ups (24/20")
20 Push-Ups
WOD 3
For Time (Cap: 15 Minutes)
750m Row Buy In
*With one person working at a time, breaking up the meters however you choose.
Then...
Partner #1
21-15-9
Wall Balls (20/14#) to a 9'/8' Target
Kettle Bell Sumodeadlifts (53/35#)
Partner #2
20-16-10
One Arm Hang Clean and Press (Divide evenly among arms) (35/20#)
Burpees
750m Row Buy Out
WOD 1
With one person working at a time, breaking up the reps however you choose.
For Time (Cap: 15 Minutes)
750m Row Buy In
Partner #1
21-15-9
Wall Balls
Power Cleans
WOD 2
With one person working at a time, breaking up the reps however you choose.
10 Minute AMRAP:
40 Kettle Bell Swings (American Style) - (35/20#)
30 Box Jumps or Step Ups (24/20")
20 Push-Ups
WOD 3
For Time (Cap: 15 Minutes)
750m Row Buy In
*With one person working at a time, breaking up the meters however you choose.
Then...
Partner #1
21-15-9
Wall Balls (20/14#) to a 9'/8' Target
Kettle Bell Sumodeadlifts (53/35#)
Partner #2
20-16-10
One Arm Hang Clean and Press (Divide evenly among arms) (35/20#)
Burpees
750m Row Buy Out
WOD 1
With one person working at a time, breaking up the reps however you choose.
For Time (Cap: 15 Minutes)
50 Abmat Sit-Ups
50 Alternating Dumbbell Snatches (35/20#)
50 Single Unders
40 Abmat Sit-Ups
40 Alternating Dumbbell Snatches (35/20#)
40 Single Unders
30 Abmat Sit-Ups
30 Alternating Dumbbell Snatches (35/20#)
30 Single Unders
20 Abmat Sit-Ups
20 Alternating Dumbbell Snatches (35/20#)
20 Single Unders
10 Abmat Sit-Ups
10 Alternating Dumbbell Snatches (35/20#)
10 Single Unders
Buy Out: 30 Partner Burpees
* You may jump or step over your partner
RULES/STANDARDS:
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This is one person working at a time breaking up the reps however you choose WITH THE EXCEPTION OF THE BUY OUT ON BURPEES.
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On the Buy Out, these MUST be completed in sets of 2 and switch partners every 2 reps. One person will start lying on the ground. The other partner is standing. The partner standing will burpee down and jump or step over the partner. Th judge will count the rep once both feet have landed on the other side.
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Abmat Sit-Up Standard: You must touch shoulder blades to the floor on the way back and touch your toes one the way up.
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Dumbbell Snatch Standard: The dumbbell snatch starts with both heads of the dumbbell on the ground. • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. • Touch-and-go is permitted. • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. • Unlike traditional crossfit standards, the athlete may use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.
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Single Under: The rope must pass below the feet one time for each rep.
WOD 2
With one person working at a time, breaking up the reps however you choose.
10 Minute AMRAP:
40 Kettle Bell Swings (American Style) - (35/20#)
30 Box Jumps or Step Ups (24/20")
20 Hand Release Push-Ups
Rules/Movement Standards
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With one person working at a time, breaking up the reps however you choose.
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Kettle Bell Standard: The Kettle Bell must swing between the legs at any point (from top of thighs down to the calves is acceptible). The entire kettle bell MUST clearly be above the athlete's head at the finishing point.
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Box Jump/Step Up Standard: You may jump or step up on the box. The rep is considered completed when both feet are on the box with hips and legs are fully extended.
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Hand Release Push Up Standard: 1st rep begins in a plank position with with feet no wider than shoulder width apart. At the bottom of the Hand release Push-Up, your chest will be touching the ground and both hands have released from the floor. The rep is considered complete when the partner returns to the plank position with both arms fully locked at the top
WOD 3
For Time (Cap: 20 Minutes)
750m Row Buy In
*With one person working at a time, breaking up the meters however you choose.
Then...
Partner #1
21-15-9
Wall Balls (20/14#) to a 9'/8' Target
Kettle Bell Sumodeadlifts (53/35#)
Partner #2
20-16-10
One Arm Hang Clean and Press (Divide evenly among arms) (35/20#)
Burpees
750m Row Buy Out
*With one person working at a time, breaking up the meters however you choose.
Rules/Movement Standards
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On the second row, your rower must be reset back to 0 meters.
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Wall Ball Standard: Your hip crease must go below parallel and the ball must touch the target. The 9' Target is our first navy blue line. The 8' Target is where the gray board meets the navy blue board.
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Kettle Bell Sumodeadlift Standard: The Kettle Bell must start on the ground and be between both feet. Feet must be at a minimum of shoulder width apart . The Kettle Bell will be lifted until hips and legs reach full hip extension. a
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One Arm Hang Clean and Press Standard: Each round, athletes must perform half the repetitions on one arm, then switch and perform the next half with the other arm.
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After the dumbbell is lifted off the floor, the athlete must pause with the dumbbell at the hang position, either at his or her side or between the legs. From there, the athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. Once at the shoulder, the athlete may get the dumbbell overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. Unlike the traditional crossfit standard, the non-working hand may come into contact with the body or the dumbbell while the dumbbell is being lifted. Athletes may use two hands while lowering the dumbbell between reps. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.
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Burpee Standard: Start standing. At the bottom of the burpee, touch your chest and thighs to the floor, at the top of the burpee, hips must be extended with a jump and clap overhead.
WOD 1
Clean Ladder (May be power, squat or split)
90 Second AMRAP - 95/65#
90 Second AMRAP - 135/95#
90 Second AMRAP - 165/115#
90 Second AMRAP - 175/125#
90 Second AMRAP - Devil's Press (25/15#)
90 Second AMRAP - Wall Balls (20/14#) to a 10'/9' Target
* 10 Second transition between stations
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SCORE #1 - Total Female and Male Barbell Reps added together
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SCORE #2 - Total Wall Ball Reps and Devil's Press Reps.
** There will be separate ladders set up for the males and females. Partners are working simultaneously along side each partner.
** The male and female partners will come together on the Devil's press and wall balls. One person working at a time breaking up the reps however they choose.
Rules/Movement Standards
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SCORE #1 - Total Female and Male Barbell Reps added together
-
SCORE #2 - Total Wall Ball Reps and Devil's Press Reps
** There will be separate ladders set up for the males and females. Partners are working simultaneously along side each partner.
** The male and female partners will come together on the devil's press and wall balls. One person working at a time breaking up the reps however they choose.
Clean Standard: Barbell starts on the ground. The rep is considered complete when the elbows have finished in front of the bar with the hips and knees fully extended. If completing a split, feet must be brought back in line before dropping the bar. Squat Cleans are permitted but not required; therefore passing below parallel is not required.
2 Arm Devil's Press Standard: You will touch both dumbbells to the floor. While holding onto the dumbbells you will burpee down touching your chest and thighs to the floor. As you burpee back up, you will swing or lift both dumbbells to an overhead position with both arms fully locked out with arns in line with the ears. The dumbbells are not permitted to touch the shoulders during the lift from the floor to overhead.
Wall Ball Standard: During the squat hip crease must go below the top of the knee. The ball must touch or go above the target physically hitting the wall. The 10' line for the woman is the second blue line. The 11' target is the top of the gray board.
WOD 2
For Time (Cap: 12 Minutes)
*With one person working at a time, breaking up the reps however you choose.
Part 1 -
40 Thrusters (75/55#)
40 Stationary Front Rack Lunges (75/55#)
40 Abmat Sit-Ups
30 Thrusters (75/55#)
30 Stationary Front Rack Lunges (75/55#)
30 Hand Release Push-Ups
20 Thrusters (75/55#)
20 Stationary Front Rack Lunges (75/55#)
20 Toes-to-Bar
PART 2 - In remaining time AMRAP: Pull-Ups
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Score #1 - Time it takes to complete Part 1
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Score #2 - Total # of Pull-Ups
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Rules/Movement Standards
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With one person working at a time, breaking up the reps however you choose.
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Thruster Standard: Hip crease must pass below the top of the knee on the squat and finish with the barbell over the mid section of the body (head pushing through the shoulders) with arms fully locked out overhead.
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Stationary Front Rack Lunges Standard: You MUST step foward (backwards is NOT permitted). Your knee must make contact with the ground and feet brought back in line before moving onto the next leg. You must alternate legs.
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Abmat SIt-Up Standard: You must touch your shoulder blades to the floor on the way down and you must touch your toes on the way up.
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Hand Release Push Up Standard: You must start in a plank position with your feet no wider than shoulder width apart. Your chest must touch the floor and both hands must release at the bottom. The rep is completed when you have returned to the plank position with arms fully locked out.
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Toes-to-Bar: You must start with arms fully locked out. Your feet must swing behind the upright beside you. You must touch BOTH feet simultaneously to the bar in between your feet for the rep to be counted.
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Pull-Up Standard: You will start with arms fully locked out. Kipping, Strict and Butterfly permitted. Rep is considered complete when your chin is clearly over the bar.
WOD 3
For Time (Cap: 10 Minutes)
Partner #1
21-15-9
Deadlifts (185/135#)
Box Jumps or Step Ups (24/20")
Partner #2
21-15-9
Alternating Dumbbell Snatch (50/35#)
Burpee over the Dumbell (Jump or step permitted)
*You may decide which part you complete first and which partner completes which portion.*
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SCORE #1 - Time Completed after Partner #1 Finishes
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SCORE #2 - Time Completed after Partner #2 Finishes (This is a running clock and will include the time accumulated in part 1. Penalty will be a one second penalty for every rep not completed).
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Rules/Standards:
* Deadlift Standard: This is a traditional deadlift. Sumo is not permitted. You must start with the barbell on the ground with your hand outside of your legs. Lift the barbell to a standing position. The rep is considered complete when the hips and knees are fully extened with the chest behind the bar.
* Box Jumps or Step Ups: You may jump or step on the box. The rep is considered complete when the hips and knees are fully extended.
* Alternating Dumbbell Snatch Standard: The dumbbell snatch starts with both heads of the dumbbell on the ground. • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. • Touch-and-go is permitted. • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. • Unlike the traditional crossfit standard, the athlete may use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.
* Bar Facing Burpees: You will use the barbell from the deadlift. You must face the bar so that you are perpendicular to it. (Parallel tor diagonal to the bar will not be permitted). Touch your chest and thighs to the floor. You may jump or step yout feet back up. The rep is considered complete when you have jumped or stepped both feet over the bar.
CHAMP WOD
TOP 3 ADVANCE. Scores reset.
20 Calorie Row Per Person
20 Kettle Bell Swings Per Person (50/35#)
20 Calorie Ski Per Person
10 Alternating Rope Climbs (12')
WOD 1
Clean Ladder (May be power, squat or split)
90 Second AMRAP - 135/95#
90 Second AMRAP - 175/125#
90 Second AMRAP - 205/155#
90 Second AMRAP - 235/175#
90 Second AMRAP - Devil's Press (50/35#)
90 Second AMRAP - Wall Balls (20/14#) to a 11'/10' Target
* 10 second transition between stations
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SCORE #1 - Total Female and Male Barbell Reps added together
-
SCORE #2 - Total Wall Ball Reps and Devil's Press Reps
** There will be separate ladders set up for the males and females. Partners are working simultaneously along side each partner.
** The male and female partners will come together on the Devil's press and wall balls. One person working at a time breaking up the reps however they choose.
-
Clean Standard: Barbell starts on the ground. The rep is considered complete when the elbows have finished in front of the bar with the hips and knees fully extended. If completing a split, feet must be brought back in line before dropping the bar. Squat Cleans are permitted but not required; therefore passing below parallel is not required.
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2 Arm Devil's Press Standard: You will touch both dumbbells to the floor. While holding onto the dumbbells you will burpee down touching your chest and thighs to the floor. As you burpee back up, you will swing or lift both dumbbells to an overhead position with both arms fully locked out with arns in line with the ears. The dumbbells are not permitted to touch the shoulders during the lift from the floor to overhead.
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Wall Ball Standard: During the squat hip crease must go below the top of the knee. The ball must touch or go above the target physically hitting the wall. The 10' line for the woman is the second blue line. The 11' target is the top of the gray board.
WOD 2
For Time (Cap: 12 Minutes)
*With one person working at a time, breaking up the reps however you choose.
Part 1 -
40 Thrusters (115/75#)
40 Stationary Front Rack Lunges (115/75#)
40 Toes-to-Bar
30 Thrusters (115/75#)
30 Stationary Front Rack Lunges (115/75#)
30 Pull-Ups
20 Thrusters (115/75#)
20 Stationary Front Rack Lunges (115/75#)
20 Chest-to-Bar Pull-Ups
PART 2 - In remaining time AMRAP: Rope Climbs
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Score #1 - Time it takes to complete Part 1
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Score #2 - Total # of Rope Climbs
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Rules/Movement Standards
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With one person working at a time, breaking up the reps however you choose.
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Thruster Standard: Hip crease must pass below the top of the knee on the squat and finish with the barbell over the mid section of the body (head pushing through the shoulders) with arms fully locked out overhead.
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Stationary Front Rack Lunges Standard: You MUST step foward (backwards is NOT permitted). Your knee must make contact with the ground and feet brought back in line before moving onto the next leg. You must alternate legs.
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Toes-to-Bar: You must start with arms fully locked out. Your feet must swing behind the upright beside you. You must touch BOTH feet simultaneously to the bar in between your feet for the rep to be counted.
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Pull-Up Standard: You will start with arms fully locked out. Kipping, Strict and Butterfly permitted. Rep is considered complete when your chin is clearly over the bar.
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Chest-to-Bar Pull-Up Standard: You will start with arms fully locked out. Kipping, Strict and Butterfly permitted. Rep is considered complete when your chest (anywhere below your collar bone) has made contact with the bar.
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Rope Climb Standard: The ropes are 12'. You are allowed to jump onto the jump or start from a standing position. You must touch the rig for the rep to be completed. Any style including legless permitted.
WOD 3
For Time (Cap: 10 Minutes)
Partner #1
21-15-9
Deadlifts (225/155#)
Box Jumps
Partner #2
21 -15-9
Dumbbell Snatch (50/35#)
Bar Facing Burpees
*You may decide which part you complete first and which partner completes which portion.*
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SCORE #1 - Time Completed after Partner #1 Finishes
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SCORE #2 - Time Completed after Partner #2 Finishes (This is a running clock and will include the time accumulated in part 1. Penalty will be a one second penalty for every rep not completed).
Rules/Standards:
Deadlift Standard: This is a traditional deadlift. Sumo is not permitted. You must start with the barbell on the ground with your hand outside of your legs. Lift the barbell to a standing position. The rep is considered complete when the hips and knees are fully extened with the chest behind the bar.
Box Jumps: You must jump. Stepping is not permitted. The rep is considered complete when the hips and knees are fully extended. Step down, jump down and bounding all permitted.
Alternating Dumbbell Snatch Standard: The dumbbell snatch starts with both heads of the dumbbell on the ground. • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed. • Touch-and-go is permitted. • Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved. • Unlike the traditional crossfit standard, the athlete may use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.
Bar Facing Burpees: You will use the barbell from the deadlift. You must face the bar so that you are perpendicular to it. (Parallel tor diagonal to the bar will not be permitted). Touch your chest and thighs to the floor. You may jump or step yout feet back up. The rep is considered complete when you have jumped or stepped both feet over the bar.