Our annual in-house competition happens January 21st.  Regardless of your current level of fitness there is a division for you compete in.  Rx, Intermediate and Scaled divisions allow you to challenge yourself and compete against others on a similar fitness level.  The workouts for each division are listed below.  The cost is $30.  To register contact Courtney at courtney@crossfitdfw.com.

RX MENS WORKOUTS
WOD #1
For Time:
10-8-6-4-2 Clean and jerks – pick your weight
2-4-6-8-10 Bar facing burpees
*WOD #1 has two scores. One for weight used and one for time.

WOD #2
3 Rounds for Time:
60 Double Unders
20 KB Swings 70#
15 Pull-ups

WOD #3
14 Min AMRAP:
3 Ring Muscle-ups
6 Front Squats 165#
9 Box Jump Overs 24”
12 Deadlifts 255#
15 Calorie Row
12 Deadlifts 255#
9 Box Jump Overs 24”
6 Front Squats 165#
3 Ring Muscle-ups
6 Front Squats 165#…
*keep going with yo-yo pattern for 14 minutes

RX WOMENS WORKOUTS
WOD #1
For Time:
10-8-6-4-2 Clean and jerks – pick your weight
2-4-6-8-10 Bar facing burpees
*WOD #1 has two scores. One for weight used and one for time.

WOD #2
3 Rounds for Time:
60 Double Unders
20 KB Swings 53#
15 Pull-ups

WOD #3
14 Min AMRAP:
6 Front Squats 105#
9 Box Jump Overs 20”
12 Deadlifts 155#
15 Calorie Row
12 Deadlifts 155#
9 Box Jump Overs 20”
6 Front Squats 105#
9 Box Jump Overs 20”…
*keep going with yo-yo pattern for 14 minutes

INTERMEDIATE MENS WORKOUTS
WOD #1
For Time:
10-8-6-4-2 Clean and jerks – pick your weight
2-4-6-8-10 Bar facing burpees
*WOD #1 has two scores. One for weight used and one for time.

WOD #2
3 Rounds for Time:
60 Double Unders or 180 singles
20 KB Swings 53#
15 Pull-ups

WOD #3
14 Min AMRAP:
6 Front Squats 115#
9 Box Jump or Step Overs 24”
12 Deadlifts 185#
15 Calorie Row
12 Deadlifts 185#
9 Box Jump or Step Overs 24”
6 Front Squats 115#…
*keep going with yo-yo pattern for 14 minutes

INTERMEDIATE WOMENS WORKOUTS
WOD #1
For Time:
10-8-6-4-2 Clean and jerks – pick your weight
2-4-6-8-10 Bar facing burpees
*WOD #1 has two scores. One for weight used and one for time.

WOD #2
3 Rounds for Time:
60 Double Unders or 180 singles
20 KB Swings 35#
15 Jumping Pull-ups

WOD #3
14 Min AMRAP:
6 Front Squats 75#
9 Box Jump or Step Overs 20”
12 Deadlifts 105#
15 Calorie Row
12 Deadlifts 105#
9 Box Jump or Step Overs 20”
6 Front Squats 75#…
*keep going with yo-yo pattern for 14 minutes

SCALED MENS WORKOUTS
WOD #1
For Time:
10-8-6-4-2 Ground to Overhead with 45# plate
2-4-6-8-10 Burpees with jump onto plate

WOD #2
3 Rounds for Time:
120 Single Unders
20 KB Swings 44#
15 Jumping Pull-ups

WOD #3
14 Min AMRAP:
6 Front Squats 75#
9 Box Jump or Step Overs 20”
12 Deadlifts 115#
15 Calorie Row
12 Deadlifts 115#
9 Box Jump or Step Overs 20”
6 Front Squats 75#…
*keep going with yo-yo pattern for 14 minutes

SCALED WOMENS WORKOUTS
WOD #1
For Time:
10-8-6-4-2 Ground to Overhead with 35# plate
2-4-6-8-10 Burpees with jump onto plate

WOD #2
3 Rounds for Time:
120 Single Unders
20 KB Swings 26#
15 Jumping Pull-ups

WOD #3
14 Min AMRAP:
6 Front Squats 35#
9 Box Jump or Step Overs 20”
12 Deadlifts 75#
15 Calorie Row
12 Deadlifts 75#
9 Box Jump or Step Overs 20”
6 Front Squats 35#…
*keep going with yo-yo pattern for 14 minutes