The RCF Winter War 2022

1 Action Boulevard,Londonderry NH 03053

30 January, 2022

Description

The RCF Winter War will be a same gender partner competition. The competition will feature M/M and F/F, Rx and Scaled teams. The RCF Winter War will be a same gender partner competition. The competition will feature M/M and F/F, Rx and Scaled teams. Cash and prizes for 1st place in each division as well as prizes for all podium finishers. $130/Team with t-shirt. Only 10 Spots per division, sign up now before they are gone!! Registration Deadline for T-shirt will be Jan 8th 2022. Refund deadline will be Dec. 31st 2021. Registration Link: https://rockinghamcrossfit.sites.zenplanner.com/event.cfm?eventId=2C679650-83CD-4674-A9A0-ACE4D1B66A9F *Standards- (Movements are what you might see, some may not be used. No surprises, if it's not on this list it will not be used.)* Rx: Hang Power Cleans (185/125 for reps) Ground to OH (135/95 for reps) KBS (70/53) DB Thrusters (50/35) Burpees Row Pull-ups OH DB Lunges (50/35) Wall Balls (30/20) HSPU or HS hold Scaled: Hang Power Cleans (135/95 for reps) Shoulder to OH (95/65 for reps) KBS (35/26) DB Thrusters (30/20) Burpees Row Ring Rows DB Front Rack Lunges (35/25) Wall Balls (20/14) Wall Sit Hold WOD 1: Winter is Coming: On a 9 minute Clock -1A: For Time (5 min Time Cap): Partners Switch Every 3 Reps: 12 Hang Power Cleans (Rx: 135/95...Scl’d: 75/55) 12 Hang Power Cleans (Rx: 155/105...Scl’d: 95/65) 12 Hang Power Cleans (Rx: 175/115...Scl’d: 115/75) 12 Hang Power Cleans (Rx: 185/125...Scl’d: 135/95) (Part A Score will be time at the end of HPC’s) 1B: w/Remaining Time Find 2 Rep Max Hang Power Clean (Score will be team combined total) WOD 2: -20 Below AMRAP 10 Partner 1- -10 DB(2) Devil Press (50/35)*... -20 DB(2) Crossbody Lunges (50/35...35/25 Alt. Lunges, may switch hands anytime) (Rx: 1 DB OH/1 DB Suitcase...Scl: 1 DB Front Rack/1 DB Suitcase) *(Scaled: Single Arm Devil Press 35/25) Partner 2- (While partner 1 works)* Rx: Deadhang from Rig/ Scl’d: KB(1) Suitcase Hold (53/35) --Partners can switch once a full round is complete *Partner 1 can only work while partner 2 is hanging(Rx)/holding KB(Scl) (Tiebreak will be time after the completion of the 4th round) WOD 3: Bombo-genisus For Time (10 min cap) 120 Single Arm DB Thrusters -Partner 1 performs Single Arm DB Thrusters while Partner 2 Rows for Cals -Partners will switch every 20 Thrusters (10/side)* (Rx: 50/35...Scaled: 35/25) -During transition teams will perform 6 Sync. Burpees* -Every Calorie rowed will be 1 sec deducted from final time -Tie Break for WOD will be time at 80 Thrusters The Morning Chalk Up All Update News Everything you need to stay up on the CrossFit community and the CrossFit Games.