FORCE for FAMILIES Events

2018 FORCE for FAMILIES Events

 EVENT #1:  “The Cleaner’s Ball…shall we dance?” 

Sponsored by: Transformat10n LabBody Composition and Metabolic Testing https://www.transformat10n.com

Complete the following for time:
42 Synchronized Wall-Balls
30 Cleans
36 Synchronized Wall-Balls
24 Cleans
30 Synchronized Wall-Balls
18 Cleans
24 Synchronized Wall-Balls
12 Cleans

Rx 20/14 lb ball, Barbell weights: 135/95 – 165/115 – 195/135 – 225/155
Scaled: 14/10 lb ball, Barbell weights: 95/65 – 115/75 – 135/95 – 155/105

 This workout begins with the athletes standing tall and the medicine balls resting on the floor. At the call of “3, 2, 1… go!” the athletes will pick up their medicine balls and begin the set of wall balls, synchronized at the bottom of the squat. Once 42 wall-balls are completed, they will begin the round of 30 cleans. They may divide the cleans any way they choose, but they must slap hands each time they switch, and each partner must complete at least 1 rep at each weight before moving on. Power, squat, and split cleans are permitted.

The second set of 36 wall-balls will be performed in the same fashion as the first. Next, teams will move on to the set of 24 cleans, this time at a heavier weight. Teams are responsible to loading their bars up to the correct weight. After the set of 24 cleans, teams will then complete 30 wall-balls and then 18 cleans at a heavier load. Then 24 Wall-Balls and finally 12 cleans at a heavier load.

The score will be TOTAL TIME: 14 minute time cap. 

EACH WINNER in EACH DIVISION (Rx and Scaled) of this WOD will receive:

Transformat10N Lab T-Shirt PLUS
3D Body Image Screening – You’ll want to look your best for the dance…and 3D imaging will get you there with advanced camera, depth sensor, and image recognition technology combined to create a virtual 3D avatar of the body in a 30 second scan. The scan can quickly track key circumference measurements and compare scans side-by-side to see body accurate body change over time.

EVENT #2: “Sip, Stroke, Snatch & Soap”

Sponsored by: Humphreys Street Coffee and Soaps. HSCS is the social enterprise of Harvest Hands CDC, roasting coffee and making handmade soap products since 2008. Humphreys Street strives to value every hand in the supply chain and by doing so, presents a product that is not only top quality, but honors the people involved. All products are precisely crafted by youth in South Nashville, and their hard work is the foundation of Humphreys Street. One hundred percent of profits are invested into programs and scholarships that support Humphreys Street youth, encouraging sustainable community growth and wholeness.

In teams of two, complete AMRAP in 12 minutes relay style:

60 Seconds Max Calories on Rower
60 Seconds Max Hang Power Snatches

Rx: 95 / 65
Scaled: 65 / 45

EXAMPLE: Partner A will row for 60 seconds accumulating as many calories as possible. Once 60 seconds has passed, Partner A will then snatch for 60 seconds, accumulating as many reps as possible. Partner B will immediately begin rowing for 60 seconds, followed by 60 seconds of snatches. Alternating back and forth, partners will complete a total of 3 rounds each. Two minutes on, two minutes off. 

The monitors on the rowers will be left on. No resetting.

EACH WINNER in EACH DIVISION (Rx and Scaled) of this WOD will receive:

– Humphreys Street Coffee mug (made by Mud Love) {valued at $25)
– 12 oz. bag of Humphreys Street Coffee (Guatemala) {valued at $15}
– Bottle of Humphreys Street Liquid Soap (Mandarin Cedarwood) {valued at $14}
– Bar of Humphreys Street Soap (Oatmeal, Milk & Honey) {valued at $6}
– Humphreys Street Coffee Sugar Scrub for women (4) | Humphreys Street Laundry Soap for men (4) {valued at $15}

EVENT #3: “Goldilocks and the 3Bs”
(Burpees, Box Jump-Overs and Bears Hugs… OH MY!”)

Sponsored by: 1st Phorm International #IAM1STPHORM

1st Phorm International is the premier supplement line in the industry. Now we know you hear that from everyone, but at 1st Phorm, we live it. 1st Phorm is not some fly-by-night, gimmicky brand. 1st Phorm is an established industry-leading brand that is fed up with the crap the supplement industry has been pushing on the very people that support the industry; people like you.

For time:
75 Burpee Box Jump Overs – Facing the Box + Bear Hug Hold

Rx: 24 / 20 inch box, 150 / 100 lb Bag
Scaled: 20 / 12 inch box, 100 / 75 lb Bag

This workout begins with the athletes standing tall and the sandbag on the floor. At the call of “3, 2, 1… go!” Partner A will pick up the sandbag and hold it in the “bear hug” position.

Once Partner A has the sandbag in the bear hug position, Athlete B will begin the Burpee Box Jump Overs.

The Burpee Box Jump Over:
Each rep must be performed while perpendicular and facing the box. The athlete will jump the feet back so that he or she is lying on the ground. The chest and thighs must touch the ground at the bottom. The athlete must then jump their feet forward and it must be a two foot jump onto the box. The rep is complete once the athlete gets to the ground on the other side of the box.

The Bear Hug:
Athletes will be using a sandbag for the bear hug hold in this workout. The bag must be held at the torso, above the hips and below the shoulders with the athlete’s legs and hips extended. If at any point the athlete deviates from that position, the Burpee Box Jump Overs will not be counted towards their score.

Important Notes:
– Partners may switch roles whenever they choose
– The Burpee Box Jump Over reps will only be counted if the sand bag is held in the bear hug position
– For each rep not completed, 1 second will be added to the overall time/score
– Tie Break will be the time it took to complete the first 45 reps

6 minute cap

EACH WINNER in EACH DIVISION (Rx and Scaled) of this WOD will receive:
– 1st phorm post-workout stack (valued at $75) includes:
– Phormula-1 & Ignition

This combination stacks Phormula-1 & Ignition together. Ignition will rapidly replenish glycogen which equates to muscle energy. At the same time, Phormula-1 is a rapid assimilation protein, which means it gets into the muscles very quickly and begins repairing them fast. You’ll recover faster, reduce muscle soreness, muscles will feel fuller longer, and you’ll feel better all throughout the day. If you train with intensity, Phormula-1 and Ignition will help you get the most out of your grueling efforts!

EVENT 4

From minutes 0:00-5:00:

Run 400m
then, with remaining time, as many rounds and reps as possible of:
20 Dumbbell Front Squats
20 Handstand Push-ups

From minutes 5:00-10:00:

Run 400m
then, with remaining time, as many rounds and reps as possible of:
20 Dumbbell Shoulder to Overhead
20 Toes to Bar

From minutes 10:00-15:00:

Run 400m
then, with remaining time, as many rounds and reps as possible of:
20 Dumbbell Thrusters
20 Chest to Bar Pull-ups

*Both partners will run, then only one works at a time for the dumbbell and gymnastics portion

Rx: 50s/35s

SCALED: 35s/20s, push-ups with hands on DBs, toes to bar or hanging knee raises, pull-ups or jumping chest to bar pull-ups*

At the call of “3, 2, 1, GO” both partners will run 400m. When the 400m run is complete, athletes will complete as many rounds and reps as possible of 20 Dumbbell Front Squats and 20 Handstand Push-ups until minute 5:00, where athletes will stop what they’re doing and run 400m. 

When the 400m run is complete, athletes will complete as many rounds and reps as possible of 20 DB Shoulder to Overhead and 20 Toes to Bar until minute 10:00, where athletes will stop what they’re doing and run 400m. 

When the 400m run is complete, athletes will complete as many rounds and reps as possible of 20 DB Thrusters and 20 Chest to Bar Pull-ups until minute 15:00. 

*Scaled teams that do hanging knee raises and jumping pull-ups automatically place forfeit placing higher than teams who do toes to bar and pull-ups. 

***THERE WILL BE 4 SEPARATE SCORES FOR THIS WORKOUT. There will be 3 separate scores for each of the AMRAPs and the 4th score will be the total time for the three 400m runs.***