CrossFit Class 6-17-17
646 WOD 6-17-17
Granite Games Qualifier Workout 3
Individual AsRx (Ages 19-34)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar
Stop at 16 min
Scaled (Ages 19-34)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 knees to chest
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 knees to chest
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (105/75lbs)
12 knees to chest
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (115/80lbs)
12 knees to chest
Stop at 16 min
Masters AsRx (Age 35-39)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar
Stop at 16 min
Scaled Masters (Ages 35-39)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 knees to chest
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 knees to chest
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (105/75lbs)
12 knees to chest
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (115/80lbs)
12 knees to chest
Stop at 16 min
Masters AsRx (Age 40-44)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar
Stop at 16 min
Scaled Masters (Ages 40-44)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 knees to chest
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 knees to chest
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (105/75lbs)
12 knees to chest
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (115/80lbs)
12 knees to chest
Stop at 16 min
Masters AsRx (Age 45-49)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (115/80lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (135/95lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (145/100lbs)
12 toes to bar
Stop at 16 min
Scaled Masters (Age 45-49)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (65/45lbs)
12 knees to chest
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (85/55lbs)
12 knees to chest
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (95/65lbs)
12 knees to chest
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (105/70lbs)
12 knees to chest
Stop at 16 min
Teen AsRx (Ages 14-18)
(Boys/Girls)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (115/80lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (135/95lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (145/100lbs)
12 toes to bar
Stop at 16 min
Scaled Teen (Ages 14-18)
(Boys/Girls)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (65/45lbs)
12 knees to chest
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (85/55lbs)
12 knees to chest
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (95/65lbs)
12 knees to chest
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (105/70lbs)
12 knees to chest
Stop at 16 min
Masters AsRx (Ages 50-54)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (115/80lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (135/95lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (145/100lbs)
12 toes to bar
Stop at 16 min
Scaled Masters (Ages 50-54)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (65/45lbs)
12 knees to chest
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (85/55lbs)
12 knees to chest
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (95/65lbs)
12 knees to chest
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (105/70lbs)
12 knees to chest
Stop at 16 min
Masters (Ages 55+)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (75/55lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (95/65lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (115/75lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (125/80lbs)
12 toes to bar
Stop at 16 min
Scaled Masters (Ages 55+)
(Men/Women)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (45/35lbs)
12 knees to chest
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (65/45lbs)
12 knees to chest
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (85/55lbs)
12 knees to chest
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (95/65lbs)
12 knees to chest
Stop at 16 min
