AOF Fall FEST 2025

Time Cap 12:00 minutes) **1 Event 2 scores - 1)For Time & 2)Final Reps  

(Clean + Jerk *INCREASE EVERY OTHER ROUND, *Any clean and any shoulder to overhead)

6 Clean + Jerks *Partner Must split the 3/3 Clean & Jerks 

10 Shuttle Runs (1 run=25ft out/25ft in)

Must split Shuttle runs 2/2

8 Clean + Jerks 4/4 Split Clean & Jerks 

10 Shuttle Runs

10 Clean + Jerks *increase load/team is responsible for loading barbell

8 Shuttle Runs

12 Clean + Jerks

8 shuttle runs

14 Clean + Jerks *increase load/team is responsible for loading barbell 

6 Shuttle runs

16 Clean + Jerks

6 Shuttle runs

In-Time remaining AMRAP max C&J at final load

LOADS

INTERMEDIATE - M/M - 95, 115, 135
INTERMEDIATE - F/F - 65, 85, 105

Scale - M/M - 75, 95, 115
Scale - F/F - 55, 65, 75

—————-WOD 3 —————-

For As Long As Possible for 12: min
From 0:00-3:00, 2 rounds of:
20 Deadlifts
10 Pull-Ups

From 3:00-6:00, 2 rounds of:
24 Deadlifts
12 Pull-Ups

From 6:00-9:00, 2 rounds of:
28 Deadlifts
14 Pull Up

From 9:00-12:00, 2 rounds of:
32 Deadlifts
16 Pull Up

Deadlift
Intermediate - 185/125
Scale - 135/95

Scale - Ring Row

Each Parts

*On each part, you will rest after each two minutes if you have remaining time.

*If you don't complete two rounds within three minutesYou cannot proceed to the next part.

Deadlifts

The barbell starts on the ground (both plates touching the ground).

Hands must be outside the knees. No sumo deadlifts.
Any style of grip is permitted.

The rep is credited when:

Hips and knees reach full extension.
Head and shoulders are behind the bar when viewed from the side.

Pull up

Start each rep with arms fully extended and feet off the ground.

• Any style of grip is permitted

The rep is credited when the chin clearly breaks the horizontal plane of the bar.

NOTE: Any style of pull-up is permitted as long as the criteria above are met.

Ring Row

Feet must be in line with the upright.

Body must be in a straight line.

Arms must be fully extend each rep.

Rings Must touch chest on each rep.

————— WOD 2 B —————

5: to establish 1RM Complex

1 Snatch + 1 Hang Snatch + 2 Overhead Squats

• Any style of snatch is permitted Complex, (Squat or Power)

Overhead Squats 

The rep is credited when:

- The athlete performs a full squat, crease of the hip below the knee, and then stand up fully with the barbell overhead.

- The barbell must remain locked out overhead throughout the entire movement and can not touch the head during the movement.

———-WOD 2 A —————

8: AMRAP

20 cal bike
20 Sync Burpee to line
20 cal bike
30 DB snatches
20 cal bike
20 Sync Burpee to line
20 cal bike
30 DB snatches

Intermediate: 50/35
Scale: 35/25

REST 2 MINUTES

Echo Bike
The monitor must be set to 0 at the beginning of each Bike.

The monitor must count UP to the designated distance.



Remain seated until the monitor clearly reads 20 calories.


DB SNATCHES
Each rep starts with both heads of the dumbbell on the ground.


Lift the dumbbell overhead in one motion.

• A partial squat in the receiving position is allowed but NOT required.


The rep is credited when:
•Knees, hips, and elbow of the working arm are fully extended.


•The middle of the dumbbell is in line with, or behind, the body when viewed from the side.
 
Synchronize Burpee to a line

Starting position: All team members begin on one side of a designated line.


Bottom position: All athletes must reach the bottom position of the burpee (chest and thighs touching the ground) at the same time.


Perpendicular to the line: Athletes must maintain a position perpendicular to the line during the burpee.


Hands behind the line: The athletes' hands (including fingers) must remain behind the designated line.


Jumping over the line: After returning to the jumping position, teammates jump over the line.


Both feet in the air: Both feet must be off the ground simultaneously during the jump over the line.


Rep completion: The rep is counted when all team members land on the opposite side of the line.