Beauty and the Beast Mode

[x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text]

Beauty and the Beast Mode is a guy+girl partner competition to be held at CFS on April 30th. There are three separate divisions (scaled, intermediate, and rx), and the top teams will win prizes. Registration fees also include t-shirts for both team members. Please make sure to specify your correct shirt sizes and division when registering. There won’t be any extra shirts if you mis-ordered. Try to think of a clever team name when you sign up! Registration is now closed!

The scaled division is designed for beginner crossfitters, especially for those that have never done a competition before. If you’ve been doing crossfit for some time now, and/or if you’ve done a competition before (either at CFS or elsewhere), I would encourage you to sign up for intermediate or RX.

Here is a proof of the competition t-shirt. Final color/sizing/design may vary.[/x_text][x_image type=”none” src=”http://crossfitsouth.com/wp-content/uploads/2016/04/Untitled-2.jpg” alt=”” link=”false” href=”#” title=”” target=”” info=”none” info_place=”top” info_trigger=”hover” info_content=””][x_video_embed no_container=”false” type=”16:9″][/x_video_embed][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 0 0px 0 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_accordion][x_accordion_item title=”WOD #1″ open=”false”]

11 MINUTE RUNNING CLOCK
  • 5 minutes to row/snatch
  • 1 minute transition
  • 5 minutes to snatch/row

Partners decide who will start on the rower and who will start on the barbell. Each partner then has 5 minutes to either row a maximum distance in meters, or 5 minutes to establish a 1RM snatch. At the end of the 5 minutes, the two partners will switch during the 1 minute transition and then complete the other task.

There will be two separate scores for this event: 1) max combined distance on the rower, and 2) max combined weight on the snatch.

RX and Intermediate athletes will do the workout as is. Scaled athletes will establish a 1RM deadlift instead.

[/x_accordion_item][x_accordion_item title=”WOD #2″ open=”false”]

3 rounds
Pull ups
Front squats (f) / Thrusters (m)
Box Jump overs
Deadlifts (f) / Power Cleans (m)
Burpees over bar

The second workout is 15 minutes long and will run like Fight Gone Bad: try to get as many reps as possible in one minute before moving on to the next station. Partners must decide who will start the workout.

ex: Partner A (girl), will do as many pull ups as they can in one minute while Partner B (guy) rests. Once the second minute begins, Partner B will do as many thrusters with their weight while Partner A rests. The third minute has Partner A performing as many box jumps as possible. Minute four is another barbell movement, with Partner B doing power cleans. And then Partner A finishes out the first round with as many burpees as possible. Round two will then begin with each partner at a different station. Partner B (guy) will be on pull ups, Partner A (girl) will do front squats, Partner B will do box jumps, Partner A will do deadlifts, and Partner B will do burpees. The third round will look exactly like the first round.

Guys will always do thrusters and power cleans. Girls will always do front squats and deadlifts.

If you are an intermediate athlete, but cannot do consistent pull ups, we will substitute jumping pull ups instead. For this scaled, 3 jumping pull ups will count as 1 regular pull up.

For the scaled division, we will be doing wall balls for both athletes instead of thrusters/front squats. We will also do ball slams instead of deadlifts/power cleans. Scaled teams will have a barbell, but it will be used ONLY for the burpees over bar.

VARIATIONS
  • RX: chest-to-bar pull ups, 95# front squats/thrusters, 24″ box jumps, 135# deadlifts/power cleans, burpees
  • Intermediate: chin over bar pull ups, 75# front squats/thrusters, 20″ box jumps, 95# deadlifts/power cleans, burpees
  • Scaled: jumping pull ups, 14/8# wall balls, 20″ box ups, 30/20# slam balls, burpees

[/x_accordion_item][x_accordion_item title=”WOD #3″ open=”false”]

10 MINUTE RUNNING CLOCK
RX
1200m run
200 double unders
AMRAP muscle ups
INTERMEDIATE
1200m run
AMRAP double unders
SCALED
1200m run
AMRAP single unders

Both partners will begin the run together. Once both partners have returned to the gym, they can begin their extra work. Only one partner can work at a time on double/single unders or muscle ups. Work does not have to be split evenly.

[/x_accordion_item][x_accordion_item title=”WOD #4″ open=”false”]

For Time:
150 snatches, 75/55#
Time cap: 10 minutes

Each partner will complete the hero WOD “Randy” for time. There will be two barbells, but only one partner can work at a time. Each athlete must complete 75 snatches. RX and Intermediate will complete the work out as is.

SCALED:
AMRAP 5 MINUTES

Tire Flip Jump Thrus (see standards video above)

[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_accordion][x_accordion_item title=”Registered Teams” open=”false”]

SCALED

Upgrayeddd
Team Reloaded
Buns & Guns
Dem quads & dat beard
Bulletproof
M4E
WOD Have I Gotten Myself Into

INTERMEDIATE

A Ginger & A Blonde
Mom jeans and power cleans
Turn Down for WOD
Chad Doesn’t Care
Cookies and Cream
Chalk Dirty to me
DNV
Team rotaylorman
Booty and the Beast
Ham and Muffins
Burpees Rhymes with Herpes
The Chicken Peddlers
Thruster? I Hardly Know Her!
WOD Supremacy
Kippin It Real
Bella and the Beard
Dragon Ball Z
Meatt Sticks

RX

Winder Boro
One and Done
Running Sucks
Crossfit Paulding
Will Twerk For Beer
Thor and Jane
Hustle and Muscle

[/x_accordion_item][x_accordion_item title=”WOD 1 HEATS” open=”false”]

9:00am
Upgrayeddd
Team Reloaded
Buns & Guns
Dem quads & dat beard
A Ginger & A Blonde
Mom jeans and power cleans
Turn Down for WOD
Chad Doesn’t Care

9:15am
Bulletproof
M4E
WOD Have I Gotten Myself Into
Cookies and Cream
Chalk Dirty to me
DNV
Meatt Sticks
Booty and the Beast

9:30am
Ham and Muffins
Burpees Rhymes with Herpes
The Chicken Peddlers
Thruster? I Hardly Know Her!
WOD Supremacy
Kippin It Real
Bella and the Beard
Dragon Ball Z

9:45am
Team rotaylorman
Winder Boro
One and Done
Running Sucks
Crossfit Paulding
Will Twerk For Beer
Thor and Jane
Hustle and Muscle

[/x_accordion_item][x_accordion_item title=”WOD 2 HEATS” open=”false”]

10:15am
Upgrayeddd
Team Reloaded
Buns & Guns
Dem quads & dat beard
A Ginger & A Blonde
Mom jeans and power cleans
Turn Down for WOD
Chad Doesn’t Care

10:40am
Bulletproof
M4E
WOD Have I Gotten Myself Into
Cookies and Cream
Chalk Dirty to me
DNV
Meatt Sticks
Booty and the Beast

11:05am
Ham and Muffins
Burpees Rhymes with Herpes
The Chicken Peddlers
Thruster? I Hardly Know Her!
WOD Supremacy
Kippin It Real
Bella and the Beard
Dragon Ball Z

11:30am
Team rotaylorman
Winder Boro
One and Done
Running Sucks
Crossfit Paulding
Will Twerk For Beer
Thor and Jane
Hustle and Muscle

[/x_accordion_item][x_accordion_item title=”WOD 3 HEATS” open=”false”]

12:00pm
Upgrayeddd
Team Reloaded
Buns & Guns
Dem quads & dat beard
A Ginger & A Blonde
Mom jeans and power cleans
Turn Down for WOD
Chad Doesn’t Care

12:15pm
Bulletproof
M4E
WOD Have I Gotten Myself Into
Cookies and Cream
Chalk Dirty to me
DNV
Meatt Sticks
Booty and the Beast

12:30pm
Ham and Muffins
Burpees Rhymes with Herpes
The Chicken Peddlers
Thruster? I Hardly Know Her!
Crossfit Paulding
Will Twerk For Beer
Thor and Jane
Hustle and Muscle

12:45pm
WOD Supremacy
Kippin It Real
Bella and the Beard
Dragon Ball Z
Team rotaylorman
Winder Boro
One and Done
Running Sucks

[/x_accordion_item][x_accordion_item title=”WOD 4 HEATS” open=”false”]

1:00pm
Upgrayeddd
Team Reloaded
A Ginger & A Blonde
Mom jeans and power cleans
Turn Down for WOD
Chad Doesn’t Care
Cookies and Cream
Chalk Dirty to me

1:15pm
Buns & Guns
Dem quads & dat beard
DNV
Booty and the Beast
Ham and Muffins
Burpees Rhymes with Herpes
The Chicken Peddlers
Thruster? I Hardly Know Her!

1:30pm
Bulletproof
M4E
Team rotaylorman
WOD Supremacy
Kippin It Real
Bella and the Beard
Dragon Ball Z
Meatt Sticks

1:45pm
WOD Have I Gotten Myself Into
Winder Boro
One and Done
Running Sucks
Crossfit Paulding
Will Twerk For Beer
Thor and Jane
Hustle and Muscle

[/x_accordion_item][/x_accordion][/x_column][/x_row][/x_section][x_section style=”margin: 0px 0px 0px 0px; padding: 45px 0px 45px 0px; “][x_row inner_container=”true” marginless_columns=”false” bg_color=”” style=”margin: 0px auto 0px auto; padding: 0px 0px 0px 0px; “][x_column bg_color=”” type=”1/1″ style=”padding: 0px 0px 0px 0px; “][x_text][/x_text][/x_column][/x_row][/x_section]




Leave a Reply

Your email address will not be published. Required fields are marked *