NEPA CrossFit Rejunals

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NEPA CrossFit

180 Courtright St

Wilkes-Barre, PA 18702

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Refund Policy

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NEPA CrossFit Rejunals

Teams of 3 Females OR 3 Males

Rx, Intermediate, and Scale

IF you have ever won a scaled event with us, we ask you move to intermedaite level.

1st place Rx Teams- $500 CASH

1st place Intermediate and Scale teams- $250 worth of prizes

First 10 teams to sign up win free shirts! All teams will receive 1'x3' team placard IF signed up before 4/10


These are Beta Workouts. They WILL change before the competition commences. A lot. But only for the easier, never harder.

Event 1

7 min AMRAP Relay, athletes must stay in order and cannot switch until all work is done.

Rx- 80ft handstand walk, 20 alternating dumbbell hang to overhead @50/35, Sprint Back

*OR 80ft 1-arm overhead db lunge, 20 alt db hang to oh @53/35, 80ft 1-arm oh db lunge back

Int- 80ft 1-arm overhead db lunge, 20 alt db hang to oh @40/25, 80ft 1-arm oh db lunge back

Scale- 240ft sprint, 20 alt db hang to oh 35/20, 240ft sprint back

Dumbbell may be alternated at ANY time so long as it is in the opposite hand when locked out for the subsequent repetition. For the 1-arm overhead dumbbell lunge, you can switch arms at ANY point, however you want, and as many times as you want, so long as you are not moving until after the switch has occurred and the bell is aloft again.

(Event 2 While Event 1 is going on, Max assault bike for Calories. Switch whenever you want.)

-Rest 2 mins-

Event 3- 7 mins for each athlete to climb as high as they can before they drop out. The score will be max weight lifted by all. Athletes will voluntarily drop out, not be forced out. But no other athlete can continue on until that athlete successfully lifts the 5 reps in succession or calls themselves out.

First person ground-to-overheads 5 reps at first weight , the 2nd athlete then goes , then 3rd, then 5 reps each at next, then 5 reps at next up to amrap of max weight in remaining time. Can only move on to next weight if hit all 5 in a row (NOT touch and go necessarily).


Rx- 135, 155, 175, 195, 215, 225, 235, 245 AMRAP

Int- 85, 105, 135, 155, 175, 195, 215 AMRAP

Scale- 65, 85, 105, 135, 155, 175, 195 AMRAP


Rx- 85, 105, 125, 135, 145, 155, 165 AMRAP

Int- 65, 75, 85, 105, 125, 135, 145 AMRAP

Scale- 55, 65, 75, 85, 95, 105, 115 AMRAP

Event 4

For time, ten minute cap- Each Athlete will pick ONE of the 2rd couplets to complete.

Rx- 1st athlete- 2rds, 7 snatches@135/95, 14ttb,

2nd- 2rds, 7 snatches, 14ctb

3rd- 2rds, 7 snatches, 14 hspu

Intermediate- 1st athlete- 2rds, 7 snatches@95/65, 10ttb,

2nd- 2rds, 7 snatches, 10 chin above bar pullups

3rd- 2rds, 7 snatches, 10 hspu

Scale- 1st athlete- 2rds, 10 snatches@75/55, 10 ttr or 3 to 1 abmat situps,

2nd- 2rds, 10 snatches, 10 chin above pullups (no butterfly) Or 3 to 1 ring rows

3rd- 2rds, 10 snatches, 10 strict press

Event 5

10 min- Boat Race- Each Athletes do the first rep scheme then when first athlete gets back to their turn, it grows.

Rx- 12 thrusters@115/75, 3 bar mu, 16/4, 20/5, etc

Int- 12 thrusters@95/65, 3 bar mu (or 9 cal ski erg), 16/4 (12 cal), 20/5 (15 cal), etc

Scale- 12 thrusters@75/45, 9 cal ski erg, 16/12cal, 20/15cal, etc

The fine, fine print....

ALL sales are final. You may transfer your ticket to anyone else but there will be no refunds for any reason.

NEPA CrossFit reserves the right to adjust the weights/movements prescribed prior to competition.

NEPA CrossFit reserves the right to adjust any prize money/swag prior to May 4th based on ticket sales.

NEPA CrossFit reserves the right to stop any athlete we deem unsafe.

NEPA CrossFit reserves the right to change pretty much anything for any reason and do pretty much anything, or as our lawyer called this, our "catch all" clause.

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NEPA CrossFit

180 Courtright St

Wilkes-Barre, PA 18702

View Map

Refund Policy

No Refunds

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