Week 2 Workouts - Friday 19th July

Week 2 is brought to you by True Protein.

Use the code AFFILIATECUP2019 to access 10% discount


Northern Sectionals: Rest week
Southern Sectionals: GTT from 5pm

Workouts 1-4

With a 12 minute running clock each team to accumulate max:

BikeErg Meters
Air runner meters
Rower meters

All stations to be manned at once. Every three minutes you must change stations and athletes must rotate through all stations in the above order. The station after the rower is a rest station for 3 minutes. Score is what the machine runs to after the call of time. Any “effort” applied to a machine after the call of change or time will result in the machine being reset to zero.

Each station is scored separately, along with the total distance as a separate score.

Workout 5 Pair (boys)

5 minutes to accumulate max alternating man makers 2x22.5kg DB. Man maker standards are:
1. Athlete Starts standing fully locked out with DB’s at each side (hang position)
2. Athlete moves to fully prone with chest on floor and performs a pushup between the DB’s
3. At the top of the pushup the athlete alternates DB rows to the chest (L+R=1)
4. Burpee to thruster (can squat clean)
5. DB’s fully locked out overhead

 Workout 6 Pair (girls)

5 minutes to accumulate max sled push, alternate every 10m. Sleds will have 80kg of weight added. In alternating athletes the sled handles need to be moved from one end to the other of the sled. The sled will not be allowed to be turned 180 degrees.

Workout 7

For Time, each team members to complete the following: Time Cap 20 Minutes.

20 Burpee Box Jump Overs 18”
20 Alternating Box Step Ups with 2x22.5/15kg dumbells (L+R=2)
20 Alternating DB Snatch 22.5/15kg (L+R=2)
20m Single Arm OH DB Lunge 22.5/15kg

Athlete 1 will complete the whole workout prior to a hi-5 tag and then athlete 2 to start, etc.




Week 1 Workouts - Friday 12th July 2019

Week 1 - Brought to you by Bulk Nutrients


Northern Sectionals: CrossFit Levitate from 5pm
Southern Sectionals: CrossFit 42 South from 5pm


Workout 1 (All team)
Time cap 10 Minutes
Score: Weight Moved
Back Squat for load moved

Each team will have 1 barbell. Each team member will nominate their own weight. Teams must cycle through their members in the order listed and each member must at least add 1 rep per turn and in total. Squat weights cannot be changed mid workout and will be nominated to the judge just prior to commencing. Weight will be taken from racks and collars must be used. Each squat must meet normal movement standards.

Workout 2 (Male+Female Pairs)
Score: Reps Completed
Max reps Synchro Shoulder to Overhead at 60/40kg

Every break each partner needs to do 10/8 calories on the assault bike prior to continuing. Teams have only 1 assault bike each. The calorie count must be reset between each member and prior to starting.

Workout 3 (Remaining Male+Female Pair)
Score: Reps Completed
Synchro Pullups

Every Break partners must complete 10 Synchronised burpees to target (pullup rig target) prior to continuing.

Workout 4 & 5 (All Team)

Each Pair (boys are a pair and girls are a pair) complete

4 Rounds
150m Row
12 Deadlift 60/40kg
9 Power Cleans 60/40kg
6 Front Squat 60/40kg

Swap as required during the 4 rounds. There is no requirement to split the workout evenly between team members.

Once the first pair have completed the 4 rounds, the second pair will complete the same.

Each team will have 2 barbells (1 x 20kg Barbell at 60kg and 1 x 15kg barbell at 40kg). Hi-5 tag will be required from the last working partner in the first group to the first working partner in the second group.

Along with the above being scored for time, each team will have an assault bike where the pair not working on the barbell will need to accumulate as many meters in a 15 minute time cap as possible. If the second pair on the barbell workout finish, they will NOT be available to help on the assault bike.

This is scored as 2 separate workouts. Workout 4 will be time taken when the second pair finishes their 4 rounds (so 8 rounds overall per team), workout 5 will be the meters gained on the assault bikes at the end of the 15 minutes.

Affiliate Cup 2019

Welcome to Buff Strength and Conditioning for joining the event this year.

Changes for 2019

This year the top 2 teams from the North and top 3 teams from the south will qualify for the finals at the Festival of Strength.

The finals at the Festival of Strength will be elimination style, culminating in the top 2 teams competing head to head.

This year we will be allowing the 6 team members to be used in the finals. This does NOT mean there will be a 6 person WOD though, however you will be able to select from your 6 members for any of the events. There is no requirement to have all 6 attend. The qualifying rounds will remain as is with teams needing to select 2 females and 2 males to represent.

Southern Teams

CrossFit Resonate, CrossFit Colossus Mornington, CrossFit Colossus Kingston, CrossFit 42 South and GTT.

Southern Schedule

July 12 @CrossFit 42 South
July 19 @GTT
July 26 @CrossFit Colossus
August 2 @CrossFit Resonate

Northern Teams

CrossFit Agema, CrossFit Levitate and Buff Strenth & Conditioning

Northern Schedule

July 12 @CrossFit Leviate
July 19 @Rest
July 26 @Buff Fitness
August 2 @CrossFit Agema

State-wide Finals will be held at the Festival of Strength on September 14th.

Teams will consist of 3 males and 3 females with the regular rules of 2+2 competing each week.

About the Affiliate Cup

The Affiliate Cup is Tasmania’s premier “gym v gym” competition. It pits teams of 6 against each other over the 4 weeks of the competition. The finalists go on to compete for the Fittest Gym in Tasmania title at the Festival of Strength on 14th September 2019 at the Hobart Showgrounds. The 2019 Affiliate Cup will be the 5th year of the event.

This year we are excited to announce that the first place team from the Festival of Strength Finals will qualify and receive free entry to the Allstar Championship - 7th/8th December 2019 - VIC (Melbourne Showgrounds Expo Hall, Epson Road, Ascot Vale, Victoria)


Festival of Strength State Wide Final Events

Start time: 12:45pm (SHARP!)

Part 1:

Teams must allocate one member to each of the following movements.

With a running clock and moving through each in the listed order, teams accumulate as much load moved on each in 6 minutes per movement.

Power Snatch
Overhead Squat
Power Clean
Front Squat

One bar (20kg) is to be shared by team. It is the teams responsibility to change weights between athletes as required.

Prior to starting the event teams must nominate athletes for movements and weights to be done. Once nominated these can’t be changed.

Teams cannot start the next movement until the time of 6 minutes per station has been reached.

Each event will be scored as an individual event along with the combined weight of all loads.

If the weight is under 40kg, a strict no dumping rule will be used. Any dumping of the weight will result in a 3 rep penalty. This also includes after the time change.

Part 1 is consists of 5 scoring opportunities.


Part 2

Teams are to select 2 members (male or female) for the following 12 Min AMRAP

10 Russian kg swings 32/24kg
10 CTB pull ups

Alternate partners every round. Russian swings must have hands and kettlebell above shoulders at the top of the swing to count.

This is scored as 1 event.

Part 3

The remaining 2 partners will have to complete a 10 Minute Row scored by calories.

Teams can only pull on the rower when the non-rowing partner has a barbell held overhead. The barbell weight is 80/55kg.

Any pull on the handle that starts or finishes when your partner does not have the barbell locked out overhead will cost a 5 calorie penalty off your score. Partners can swap positions as required.

In the event the rower is not used for an extended period and goes into power save mode (unlikely). The calorie count will be reset.

This is scored as 1 event

Part 4

With a 25 minute time, and In a relay format all team members to complete,

Thrusters 42.5/30kg

At the completion of Fran, teams then have the remaining time available to complete as many reps of clean and jerk at 80/55kg as possible.

This will be scored as 2 events. Teams will be scored as Fran completion time and for reps of Clean & jerk. Teams will have 2 barbells (20kg for men and 15kg for women).

Helpers Rule: The athlete that has finished Fran may help the next athlete complete their Fran reps in a partner format. Only the athlete that “bumped in” the current working athlete can assist. I.e. Athlete 1 finishes Fran and bumps in Athlete 2. Athlete 1 may help complete Fran with Athlete 2. Once Athlete 2 bumps in Athlete 3, Athlete 1 may no longer help but Athlete 2 can then assist Athlete 3. Once Athlete 3 bumps in Athlete 4, only Athlete 3 can assist Athlete 4 in completing Fran.

At the completion of Fran, Clean & Jerks can commence straight away after a tag is given by Athlete 4 to whomever teams select to start. Only one athlete can be doing clean and jerk at any time, and hi-5 tags must be given to prior to the next athlete commencing their reps.

Note, that in the event a team does not reach the clean & jerk, they will be scored zero points. Teams must complete 1 rep to score on any event.

Final Scores

Week 4 (Final Round) Events

DATE    28/09/2018    



Part 1 - Individual Fun

Each team member to complete max reps in 90 seconds of one of the following

Peg Board (must climb through each level)
Double Unders
Shoulder to Overhead 60/40kg
Deadlift 150/110kg

This is scored as a 4 separate events

Part 2 - Partner WOD 1

With a 10 minute time cap, choose 2 partners to complete

10 Cal Row
10 Pullups

This is scored as a single event. Partners must alternate rounds.

Part 3 - Partner WOD 2

In 5 minutes, the remaining 2 partners, whilst holding a 160/120kg deadlift off the ground must perform max repetitions of

Kettlebell Thrusters (2x24/16kg).

Thrusters can only be performed while the bar is lifted. If the bar is dumped at any stage, the KB's must also return to the ground for reset KB's cannot be moved until the bar is up off the ground Teams can use 2 bars if they have a mixed pair.

This is scored as a single event

Part 4 - Team Event - "Ricky WOD"

Splitting into 2 pairs, teams must allocate a pair to each of the following

First Part

3:45 of Ring Muscle ups

Second Part

AMRAP 20 of:
50 Double Unders
40 Pullups
30 Toes to Bar
10 Squat Snatch 50/35kg

Partners can alternate as required within their part of the workout. All the muscle ups will be completed prior to all teams starting the AMRAP

This is scored as 3 events, the muscle up section, the AMRAP section and an overall. On the overall score, each muscle up is awarded 10 points.

E.g. the 2 athletes perform 15 muscle ups in part 1 and then the second 2 athletes perform 1 round + 50 Double unders. This would be scored as:
Part 1 = 15x10=150
Part 2 = 50+40+30+20+10+50= 200
Part 3 = 150+200=350


Week 3 Events

Date    21/09/2018    

GTT (Southern Event only)

Part 1 - Partner WOD

2 members will have 10 minutes to work through AMRAP of the following            
400m Air Runner            
100 Double Unders    
400m Row            
This will be in a bump format, team member 1 starts and goes through the workout            
Team member 2 can start on a station only when team member 1 is finished.  The            
score will be reps completed by BOTH team members.      
Athletes will need to cease moving on the call of "stop" and the distance will            
be taken after the machine finishes to record (limited to 800m)     
Teams can choose male/male female/female or male/female to participate.       
This is scored as a single event            
Part 2    - Partner WOD

The remaining 2 members will complete a 5 minute climbing ladder each of:
Snatch 65/42.5kg and Lat Burpee over bar (multiples of 2)            
Partner 1 will start first and perform their 5 minute climbing ladder.  At the 5 minute mark, partner 2 will take over and start again.  If the weight needs changing it is the responsibility of only the working pair to do this. 
Snatch can be power or squat snatch
Score will be the combined reps of both partners  
This is scored as a single event            
Part 3   - Air Run For Fun

Each team member is to perform 1:30 on the Air Runner for distance.  Team scores will be the combined meters made.  This will be done to a running clock.  The next team member is not allowed to hop on the air runner until the call of go.

This is scored as 1 event.

Part 4 - CrossFit Football Total

Teams have a 10 minute time cap to determine their combined CrossFit Football Total.

Teams must allocate 1 team member to each movement. 
1RM Power Clean            
1RM Back Squat            
1RM Bench Press            
1RM Deadlift            
There is no "3 attempt" rule for this.  Members can have as many efforts as required in the 10 minute allocation.  

Remaining team members are welcome to assist with weight changes and required to assist with spotting duties.            
This is scored as a 5 events.  Each movement will be scored as a separate event along with the team total as its own event.          

Smile Mikey......


The southern athletes have picked up their photo skills a bit better this week!