2015 Events

SPRINT COURSE

Rx: 100yd Sled. Athletes will begin next to the rig and push sled down and back, down and back competition floor. Once complete, 30 sandbag cleans. Once cleans are complete, 1 down and back on the pegboard.  Rx must go full length down without dropping, and full length back without dropping. If they drop in the middle, they must restart. Teams can share the work however they want. 5 min cap

Scaled: 100yd Sled. Athletes will begin next to the rig and push sled down and back, down and back competition floor. Once complete, 30 sandbag deadlifts, athletes may not use handles, and must lift the bag from underneath. Once DL are complete, 1 down and back on the pegboard.  Scaled can drop as many times as needed, but must restart where they dropped. Teams can share the work however they want.

Note: No requirement for number of teammates. (Not everyone has to be present for Friday night WOD, however you can use all 6 members but it is not necessary)

FLOW: At 321 go 1 athlete will begin pushing the sled, at any point scaled athletes can switch working athletes, RX can only switch at the end of a “lap”. The sled will be pushed 25yds and then pushed back 25yds 2 times. Once the sled is done 1 athlete will then go to the sandbag and complete 30 cleans Rx or 30 deadlifts scaled (there is NO use of handles on bag). Both rx and scaled can switch which athlete works at anytime. In order for The athlete to switch out the working athlete must come back to the start line and tag the next athlete in. Once the cleans/DL are finished 1 athlete will scale the peg board down and back laterally. Rx athletes must complete one length before they are allowed to switch out. Scaled athlete are able to drop and switch at any time. Once the peg board is finished athletes must then run across the finish line. Understand that I order to switch working athlete there must be a physical tag at the start/finish line. There is no minimum work requirements on this wod.

THE GIRLS

Heavy Grace / Amanda and Up / Annie Plus Size

Event 5 RX: Performed in order with Male/Female pairs Heavy Grace: 30 Clean and Jerks (any style of C&J) (70/100). Grace can be completed so that both athletes split the work however they see fit. Once 30 reps are complete, athletes will change barbell weight for Amanda.  Female will take off 15’s and Male will take off 20’s.  Athletes will run and tag next pair. Then, Amanda Up: 9-7-5-5-7-9 RMU and Squat Snatches (40/60). Amanda is done so that both athletes can split the work however they see fit. Once Amanda is complete,  one 10k plate will be removed from the women’s barbell and used for Annie. Then, Annie Plus: 50-40-30-20-10 Double unders x2(100-80-60-40-20) and Anchored Weighted Sit Ups (10k). Annie is done so that both athletes can split up work however they see fit. Time Cap 15min.

FLOW: RX: With the team at the start/finish line at 321 go the first pair will go to the barbells in front of the rig and perform 30 C&J between the pair. Once the 30 are complete the male will take off a set of 20’s and the female will take off 15k plates. Once that pair finishes changing weights they will run back to start/finish line where they will tag the next pair in. The next pair will begin 9-7-5-5-7-9 ring muscle ups and snatches. The work can be done however the pair sees fit. Once the athlete completes “Amanda” the male will leave his barbell and the female will remove a 10k plate and move it to the sit up area for the next pair. Once the plate is in place they will tag in the next pair. that pair will complete “Annie” as written. Once they are complete they will cross the finish line. After the team is complete they WILL NEED to set ups the lane as it was when they started.

Event 3 Scaled: Performed in order with Male/Female pairs Grace: 30 Clean and Jerks (any style of C&J) (40/60). Grace can be completed so that both athletes split the work however they see fit. Once 30 reps are complete, athletes will change barbell weight for Amanda. Female will take off 2.5’s and Male will take off 10’s. Then, Amanda Up: 9-7-5-5-7-9 pull ups and Squat Snatches (25/40). Amanda is done so that both athletes can split the work however they see fit. Once Amanda is complete, one 5k plate will be removed from women’s barbell and used for Annie. Then, Annie Plus Size: 50-40-30-20-10 Double unders and Anchored Weighted Sit Ups (5k). Annie is done so that both athletes can split up work however they see fit. 15min Cap.

FLOW Scaled: With the team at the start/finish line at 321 go the first pair will go to the barbells in front of the rig and perform 30 C&J between the pair. Once the 30 are complete the male will take off a set of 10’s and the female will take off all plates and add 5s (they will be sitting next to the bar). Once that pair finishes changing weights they will run back to start/finish line where they will tag the next pair in. The next pair will begin 9-7-5-5-7-9 Pull ups and snathes. The work can be done however the pair sees fit. Once the athlete completes “Amanda” the male will leave his barbell and the female will remove a 5k plate and move it to the sit up area for the next pair. Once the plate is in place they will tag in the next pair. That pair will complete “Annie” as written. Once they are complete they will cross the finish line. After the team is complete they WILL NEED to set ups the lane as it was when they started.

*event details may be subject to change

6 x SINGLE MODALITY

Event 4 RX:

All teammates begin under rig. Complete in order 50 Deadlifts (Male-140). Tag next team member. During HSPU, team will change weight for OHS. 50 HSPU (Female). Tag next team member.  50 OHS (Male-60) Tag next team member. 50 WallBalls (Female-20# 10’) Tag next team member. 50 Alt. Kettlebell Snatch (Male-70#) Tag next team member. 50 Burpee Pull Ups (Female). 20min cap

Event 4 Scaled:

With 1 teammate at each station complete in order 50 Deadlifts (Male-100) Tag next team member. During Pushups, team will change weight for OHS. 50 HR Push Ups (Female) Tag next team member. 50 OHS (Male-40) Tag next team member. 50 WallBalls (Female-14# 10’) Tag next team member. 50 Alt. Kettlebell Snatch (Male-55) Tag next team member. 50 Burpee Plate GTO(10), Chest to plate on deck (Female) 20min cap

FLOW: All teammates begin under rig. At 321 Go 1 male will proceed to the deadlift bar where he will perform 50 DL’s. Once he finishes his DL’s he will run back to the rig (start line) and tag the first female who will then go out to the HSPU (RX) or HRPU (Scaled) area and complete their 50 reps. While that female is performing her work the rest of the team will need to enter the competition floor and adjust the DL barbell to the OHS weight. For RX, you will leave on 1 set of 20k plates and for scaled you will take off all 20kg plates and replace with a set of 10’s. After the female reps are complete they will run back to the rig and tag in the next male athlete who will make his way to OHS station. He will complete 50 OHS and then make his way back to the start line. He will tag in the female doing wallballs and she will complete the 50 wallballs. Once she completes the wall balls she will tag in the final male athlete who will go to the KB station and complete 50 ALT. KB Snatches. Once he finishes he will go back to start line and tag in the final female athlete who will complete 50 burpee pull ups(RX) or 50 burpee plate to overhead. Once all 6 members are done the entire team will run to finish mat opposite the rig and that’s where time will stop.

*event details may be subject to change

THRUSTER LADDER

All athletes will have an individual scorecard.  There will be a judge at each station.  If athlete completes the lift, the judge will circle the weight.  If athlete fails the lift, the judge will put an X through the weight.  Athletes will turn in scorecards to 1 person after event.

Event 2 RX/Event 6 Scaled: Athletes will have 15 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 15 second period. An attempt is defined by the barbell leaving the shoulders after the squat. If an athlete drops the barbell before an attempt is made, he or she may make take the barbell from the floor again. There will be 15 barbells. Athletes continue so long as they successfully perform the rep within the 15 seconds. Their result is the weight of their heaviest successful thruster.

FLOW: All athletes will have an individual scorecard.  There will be a judge at each station.  If athlete completes the lift, the judge will circle the weight.  If athlete fails the lift,the judge will put an X through the weight.  Athletes will turn in scorecards to 1 person after event. Males and females will go at the same time. Females will be on one side of the rig and males will be on the other.

Movement Standards

Thruster:

The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-lift. Any stepping, splitting, repositioning of the feet, re-bending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary. The athlete must wait for the judge’s signal to drop the weight.

Women Weights (KG):  30, 40, 45, 50, 55, 60, 62, 65, 67, 70, 72, 75, 77, 80, 82

Men Weights (KG): 60, 70, 80, 85, 90, 95, 100, 105, 110, 115, 120, 125, 130, 135, 140

*event details may be subject to change

800’s AND 50’s

Event 3 RX: Male / Female pairs. Pair 1 will run their 800m, upon returning they will begin their 50 Alternating Toes to Bar. Once both athletes touch their bar at the same time, that gives pair 2 the cue to leave for their 800m run. Pair one has to complete 50 Alt. Toes to Bar and finish with another 800m run. Once pair 2 has finished their run they will begin their Alt. Toes to Bar if, and ONLY if pair 1 has finished their TTB. Once pair 2 begins their 50 Alt. TTB Pair 3 can then leave for their 800m run. Pair 2 has to complete 50 Alt. TTB and finish with another 800m run as well as pair 3. 12min cap.

Event 5 Scaled: Male / Female pairs. Pair 1 will run their 800m, upon returning they will begin their 50 Alternating Toes Above Hips(TAH). Once they have touched their bar that gives pair 2 the cue to leave for their 800m run. Pair one has to complete 50 Alt. TAH and finish with another 800m run. Once pair 2 has finished their run they will begin their Alt. TAH if, and ONLY if pair 1 has finished their TAH. Once pair 2 begins their 50 Alt. TAH Pair 3 can then leave for their 800m run. Pair 2 has to complete 50 Alt. TAH and finish with another 800m run as well as pair 3. 12min cap.

FLOW: The first set of athletes will start under their Bar, on 321 GO the athletes will take off running on the designated path. the athletes must stay on the path otherwise they will be forced to return to the last”check point”. The rest of the WOD is explained above. Time will stop once the last pair of athletes is off of the bar.

*event details may be subject to change

ROPE AND LUNGE

Event 6 RX: Completed as a waterfall event for time Male 1 does 5 rope climbs (15’) and 50 Front Rack Lunges (F50/M70). Male 2 does 3 rope climbs 30 front rack lunges. Then, Male 3 does 1 rope climb and 10 front rack lunges. Once they have completed their portion the females begin doing the work with the same reps scheme.  Athletes may not jump on the rope climbs.  Lunges will be done in place.

Event 2 Scaled: Completed as a waterfall event for time Male 1 does 15 ring rows, 30 Front Rack Lunges(30 /40), male 2 does 10 ring rows, 20 front rack lunges, and male 3 does 5 ring rows, 10 front rack lunges. Once the males are complete the females will begin their portion with the same rep scheme.

FLOW: At 321 go male athlete 1 will go from Start/finish line opposite the rig to the rope and complete his rope climbs and then he will make his way to the lunge station where he will complete his lunges in place.once he finishes he will run to finish line and tag the next male athlete in. Once male 2 complete his portion he will tag in male #3 then male #3 will tag in Female #1. Female #1 tags in Female #2 and Female #2 will tag in female #3. Once Female #3 completes her portion she will run to finish line where time will stop. 

*event details may be subject to change

ABC

WOD A:

Event 7A RX: With 1 male and 1 female complete 3 rounds for time of 1 100yd (25yd distance) shuttle run (1 person at a time) and 1 Snatch (male) and 1 Clean (female) @ 60k, 1 Snatch (M) and 1 Clean (F) @ 70k, and 1 Snatch and 1 Clean @ 80 K. 6min cap

Event 7A Scaled: With 1 male and 1 female complete 3 rounds for time of 1 100yd (25yd distance) shuttle run (1 person at a time) and 1 Snatch  (male) and 1 Clean (female) @ 50k, 1 Snatch . (M) and 1 Clean (F) @ 55k, and 1 Snatch  and 1 Clean @ 60 K. 6min cap

Note: Cleans and snatches can be done in any variation.

*After last round of A is complete, athletes will run and tag next pair. While part B is going, the other teammates will move barbells from part A off the floor, and set up part C equipment.

WOD B:

Event 7B RX: With a different M/F couple complete 3 rounds for time of  25yd HSW (Male then Female), 5 RMU by male & 3 RMU by female, and 5 BMU by male & 3 BMU by female. 9min cap

Event 7B Scaled: With a different M/F couple complete 3 rounds for time of  25yd wheel barrow (Male then Female), 5 Ring Dips by male & 3 Ring dips by female, and 5 CTB by male & 3 Pull ups by female. 9min cap

*After last round of A is complete, athletes will run and tag next pair. While part B is going, the other teammates will move barbells from part A off the floor, and set up part C equipment.

WOD C:

Event 7C RX: With a different M/F couple (male will complete chipper followed by female) complete 100 Double Unders, 50 ALT. Russian KB Swings (35/55), 25 burpee over box jumps (24”), 50 Goblet Squats (35/55), 100 Double Unders 16min cap

Event 7C Scaled: With a different M/F couple (male will complete chipper followed by female) complete 100 Alt. Single Unders, 50 ALT. Russian KB Swings (25/35), 25 burpee over box jumps (20”), 50 Goblet Squats (25/35), 100 Alt. Single Unders 16min cap

FLOW: At 321 go the male for the 7A pair will complete 100yd shuttle run (25yd down and 25yd back) then tag the female who will complete the same run. Once she completes the run they will both go to the same bar where the male will complete his snatch (any style) and the female will complete her Clean (any style), then they will go to bar 2 to complete the lifts in the same order and finally bar 3. Once they finish bar 3 they will both go back to startline and do round 2 and then 3. once round3 is done the athletes will cross finish line where the time will be called. They must move off the floor at time cap and ensure the bars are in the designated area because the athletes for part B will begin 10 seconds after the time cap. For part B there will be a 321 GO and at that time the male athlete will do his HSW or Wheelbarrow to the rig, once the judge determines he has finished they will give the female the green light to begin their HSW. For Scaled division, you will turn around and the female will do her wheelbarrow and then you will return to the rig. Once she has completed her HSW/wheelbarrow the male may begin his 5 RMU(RX) or Ring Dips and then the female will complete her 3. once she is complete they will move to the BMU/CTB where the male completes his movement followed by the female. they will then return back to the finish line and begin round 2. once round 2 is complete they will return to the finish line and begin round 3. After round 3 the pair must return to finish line where time is called. If the pair does not finish at time cap they must return to start line as there is only 10 sec. before the next pair starts. Part C begins at  321 Go. Male athlete will complete his chipper and then tag female athlete in at which time she will complete her chipper. Once she finishes she must cross the finish line at which time will be called.

*event details may be subject to change

FGB AGAIN!

Event 8 RX: Details TBA

Event 8 Scaled: Details TBA