The RCF Winter War 2022

1 Action Boulevard,Londonderry NH 03053

30 January, 2022

Description

Join us our 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*