NewCov_Crossfit_Logo-Vert_Blue_Trans.png
  • Facebook

Gobblers & Gobblettes WODS

Screen Shot 2022-06-14 at 2.23.27 PM.png

2022

GOBBLERS & GOBBLETTES

 
Fall Cutouts
FITCAMP

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 

 
LITTLE TURKEY
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 

 
Fall Cutouts
BIG TURKEY
FITCAMP

WOD 1

Complete as many rounds and reps as possible in 10 Minutes: 

*With one person working at a time breaking up the reps however they choose: 

10 Single Arm Devil's Press (35/25#) 

20 Wall Balls (20/14# to a 9'/8' Target) 

30 Abmat Sit-Ups 

WOD 2

Time Cap: 10 Minutes 

Partner #1 will complete a full round and then partner #2 completes a full round. They will alternate back and forth between rounds until the WOD is complete or the time cap is reached. 

6 Rounds (3 Rounds Per Partner)

8 Sumodeadlift High Pulls (53/35# Kettle Bell) 

8 Burpee Box Jump OR Step Over (24/20" box) 

8 Hand Release Push-Ups

WOD 3

Time Cap: 15 Minutes 

Buy -In: 50/35 Calorie Row (Partner #1 completes the entire row)

Then breaking up the reps however you choose with one person working at a time, complete the following: 

3 Rounds: 

30 Dumbbell Snatches (35/25#) 

30 Goblet Squats using a Dumbbell (35/25#) 

60 Single Unders 

Cash -Out: 

50/35 Calorie Row (Partner #2 completes the entire row)

ScAlED

WOD 1 

Establish a Max Clean, Hang Clean and Jerk  in 10 Minutes. 

* The 1st clean must be from the floor. It may be power, split or squat 

* You must remain holding the barbell when transitioning into the hang clean and jerk.You can't drop the barbell in between movements.  

* The hang clean must start somewhere between the top pf the knee and your hips. It may be power, split or squat. 

* The jerk may be a "shoulder-to-overhead" movemen meaning it can be a strict press, push press, push jerk or split jerk.

WOD 2 

Time Cap: 20 Minutes 

With one person working at a time, you can break up the reps however you choose. 

Cash-In: 

30 Knees-above-waist 

60 Calorie Row 

Then complete 3 Rounds: 

14 Snatches (95/65#) (power, split or squat) 

18 Overhead Squats (95/65#)

100 Single Unders 

Cash Out: 

60 Calorie Row

20 Pull-Ups 

 

WOD 3

Time Cap: 15 Minutes

Partner #1 will complete the 1st round and partner #2 will complete round #2, they will alternate back and forth between rounds until the WOD is complete or until the time cap is reached. 

8 Rounds: 

8 Deadlifts (205/135#)

8 Burpee Box Jump or Step Overs (24/20")

8 Hand Release Push-Ups 

RX

WOD 1 

Establish a Max Clean, Hang Clean and Jerk  in 10 Minutes. 

* The 1st clean must be from the floor. It may be power, split or squat 

* You must remain holding the barbell when transitioning into the hang clean and jerk.You can't drop the barbell in between movements.  

* The hang clean must start somewhere between the top pf the knee and your hips. It may be power, split or squat. 

* The jerk may be a "shoulder-to-overhead" movemen meaning it can be a strict press, push press, push jerk or split jerk.

WOD 2 

Time Cap: 20 Minutes 

With one person working at a time, you can break up the reps however you choose. 

Cash-In: 

30 Pull-Ups

60 Calorie Row 

Then complete 3 Rounds: 

14 Snatches (135/95#) (power, split or squat) 

18 Overhead Squats (135/95#)

60 Double Unders

Cash Out: 

60 Calorie Row

15 Bar Muscle Ups

 

WOD 3

Time Cap: 15 Minutes

Partner #1 will complete the 1st round and partner #2 will complete round #2, they will alternate back and forth between rounds until the WOD is complete or until the time cap is reached. 

8 Rounds: 

8 Deadlifts (275/185#)

8 Burpee Box Jump Overs (24/20")

8 Handstand Push-Ups