The Garrison City Gauntlet Ended

WOD 1A : Day 1 WOD 1A

Part A - 16 min AMRAP
300m Run

Part B - 16 min AMRAP

7 Synchronized Power Snatch
7 Synchronized Bar Facing Burpees
24 Alternating Partner Wall Balls

Rx - 115/75, 20#/14#
Scaled - 95/65, 14#/10#


All 3 Partners start inside in their lane. At 3,2,1 go.. 1 teammate begins part A and the other 2 partners remain inside for part B

The running teammate will run from their lane to a table at the halfway point where there are poker chips staged on it. Once the running teammate reaches the table at the halfway point, they will take a poker chip and return it to a container in their team's lane. Once the 300m run is complete, the runner will tag out and replace one of the partners who is completing part B. The tagged partner will now become the runner. Once they complete their 300m run, the partner who has not yet ran will now be tagged to be the running partner. This will continue in the same order until time expires.

The score for Part A is the total number of 300m runs completed by the team. Partial runs do not count toward the total.
The score for Part B is is total Rounds Plus Reps.

WOD 1B : Day 1 WOD 1B

Part A - 16 min AMRAP
300m Run

Part B - 16 min AMRAP

7 Synchronized Power Snatch
7 Synchronized Bar Facing Burpees
24 Alternating Partner Wall Balls

Rx - 115/75, 20#/14#
Scaled - 95/65, 14#/10#


All 3 Partners start inside in their lane. At 3,2,1 go.. 1 teammate begins part A and the other 2 partners remain inside for part B

The running teammate will run from their lane to a table at the halfway point where there are poker chips staged on it. Once the running teammate reaches the table at the halfway point, they will take a poker chip and return it to a container in their team's lane. Once the 300m run is complete, the runner will tag out and replace one of the partners who is completing part B. The tagged partner will now become the runner. Once they complete their 300m run, the partner who has not yet ran will now be tagged to be the running partner. This will continue in the same order until time expires.

The score for Part A is the total number of 300m runs completed by the team. Partial runs do not count toward the total.
The score for Part B is is total Rounds Plus Reps.

WOD 2 : Day 1 WOD 2

Part A
Team CrossFit Total

Teammate 1 has 5 min to complete a 1RM Back Squat
Teammate 2 has 5 min to complete a 1 RM Shoulder to Overhead
Teammate 3 has 5 min to complete a 1 RM Deadlift

Teammates may assist the working partner in loading and unloading the barbell

1 min to transition to part B

Part B
Teammate 1 has 90 seconds to AMRAP Back Squats at 155/115
15 sec transition
Teammate 2 has 90 seconds to AMRAP Shoulder to Overhead at 155/115
15 sec transition
Teammate 3 has has 90 seconds to AMRAP Deadlifts at 155/115

Scaled; 115/75

Score is total load per team in part A plus 1lb for every rep completed in part B

WOD 3 : Day 1 WOD 3

For Time: Under a 17 min cap

Teammate 1
21 Thrusters 95/65
9/7 Cal Echo Bike
5 Rope Climbs - 15ft
9/7 Cal Echo Bike
21 Thrusters

Teammate 2
15 Thrusters 115/75
15/11 Cal Echo Bike
4 Rope Climbs - 15ft
15/11 Cal Echo Bike
15 Thrusters

Teammate 3
9 Thrusters 135/95
21/16 Cal Echo Bike
3 Rope Climbs - 15ft
21/16 Cal Echo Bike
9 Thrusters

Scaled;
Thrusters 45/35, 75/55, 95/65
Echo Bike Cal - 7/5, 12/9, 18/13
Lying to Standing Rope Climb - 10, 8, 6

Each Teammate will perform a slightly different variation of the same workout. Teammate 1 has the lightest thrusters but also has the most volume of rope climbs and thrusters to complete. Teammate 2 has slightly less volume of thrusters and rope climbs than teammate 1 but more than teammate 3. Teammate 2 has heavier thrusters than teammate 1 but less than teammate 3. Teammate 3 has the heaviest thrusters, but the lowest volume.

The 3 teammates will start at the end of their lane. At 321 go teammate 1 will cross the line and begin. Once teammate 1 completes their work, teammate 2 will begin and so on.

Score is total time plus 1 second for each incomplete rep.

WOD 4 : Floater Day 1

US ARMY ACFT Sprint-Drag-Carry for time. 1 teammate working at a time.

Starting lying face down on the ground. At 321 go the first teammate starts

Sprint 25m down and 25m back
Backward Sled Drag 25m down and 25m back 100#/70
Lateral Shuttle Sprint 25m down and 25m back (opposite leg leads)
Farmer Carry 25m down and 25m back 24kg(53#)/16kg(35#) per hand
Sprint 25m down and 25m back

Then each teammate will complete the same.

Score is the total time per team.

Scaled;
Sled - 80/60
Farmer Carry - 16kg(35#)/12kg(25#) per hand

WOD 5 : Day 2 WOD 1

For time under a 16 min cap

Rx
150 Box Jumps 24”/20”***
100 Pull Ups***
300 Double Unders***

In Remaining Time AMRAP Bar Muscle Ups***.

***1 Teammate works at a time, broken up any way. Teammates not working must remain in staging area waiting to be tagged.

Score is total number of Bar Muscle Ups Completed. Tiebreak time is when jump rope work is completed.

Scaled
150 Box Jumps 20”/16” (step ups permitted)”***
100 Ring Rows***
500 Single Unders***

In Remaining Time AMRAP Pull Ups.

***1 Teammate works at a time, broken up any way. Teammates not working must remain in staging area waiting to be tagged.

Score is total number of Pull Ups Completed.
Tiebreak time is when jump rope work is completed.

WOD 6 : Day 2 WOD 2

At 321 go all teammates will pick up the worm and put it to a shoulder and begin working together at the same time. Lunges will be 30ft out and 30ft back. Once the team crosses the 30 ft mark (all teammates must lunge across the line), they must put the worm down and then pick it back up to lunge 30ft back with it. ** Lunges are credited as 5 reps for every 15ft completed. 15ft completed is considered when the 3rd person lunges across one of the three 15ft markers. Once all teammates have crossed the line they will perform their 20 cleans. Clean reps will be counted as ground to shoulder in any way once all teammates are standing in the direction of the lunge together. Once the cleans are completed teams will lunge again. Once the lunges are complete, the team will 20 perform shoulder to shoulder reps. No lockout is required but the worm must be on all teammates' same side shoulder at the same time for reps to count. Teammates also must face the same direction when performing these reps. After the S2S reps are complete, lunge again. Once lunges are completed 20 worm front squats will be completed. Teammates must face the same direction and be at the bottom and top at the same time for reps to count. After the Front Squat reps are complete, lunge again. Once lunges are completed 20 worm thrusters will be completed. Alternating shoulders is not necessary, but lockout is. Teammates must face the same direction and be at the bottom and top at the same time for reps to count. Once the thrusters are completed, the team can begin a new round.
Score is rounds + reps. Each round consists of 160 reps.

Scaling REGARDLESS OF DIVISION
Men Worm - 200#
Women Worm - 150#

WOD 7 : Day 2 WOD 3

For time under a 20 min cap

72 Alternating Single Arm Devils Press - 50/35 - Switching teammates every 8 reps
60 Cal Row - Switching teammates every 20 cal
45 Clean and Jerks 135/95 - Switching teammates every 5 reps
27 Wall Climbs - Switching teammates every 3 reps
30 Synchronized Burpees - All 3 teammates working at the same time

Scaled; 35/25 DBs, 115/75 Barbell, Modified wall climb

WOD 8 : Floater Day 2

Scaling
Rx - 60 sec Max Distance Handstand walk per teammate. Broken into 5ft Lengths.**
Scaled - 60 sec Max Distance Seal Walk per teammate. Broken into 5ft Lengths.**

A 10 second transition between partners is allowed. This will be performed inside on turf.

**Only fully completed 5ft lengths will count. HS Walk requires both hands to cross the 5ft mark to count. Seal Walk requires both feet to cross the 5ft mark to count. If a failure occurs before a 5ft mark is completed, the athlete must start back behind the line of the last successful 5ft line completed or at the start line if it is the first 5ft section.