INDIVIDUAL WORKOUTS

Friday Night

WOD 1

For Time

30 Thruster (75/115)

90 Double Under

100M Sprint

*4 Minute Cap

At the 5:00 Mark Begin WOD 2

WOD 2

For Time

30 DB Snatch (35/50)

30 Box Jump Over (20/24)

45/60 Calorie Row

30 Box Jump Over

30 DB Snatch

13:00 Cap

18:00/heat

 

WOD 1 Description:

Athletes start in their starting area under the rig. On the call of 3,2,1,GO! Athletes will move to their barbells where they will perform 30 thrusters. Once thrusters are finished, they will complete 90 double unders. Once finished with doubles the athlete will shuttle sprint down and back across the finish line under the rig, time will be called once across. There is a 4:00 time cap for this workout.

 

WOD 2 Description:

Athletes will start under the rig in their lane. On the call of 3,2,1,GO! Athletes will step to their Dumbbell and complete snatches, alternating hands every rep. Once complete athletes will advance to their box where they will complete box jump overs. Once complete they will advance to their rowers and complete total calories. Then they will reverse the process moving from the rower to the box then back to the dumbbell. Once complete the athlete will return to the start position and time will be called.

 

Saturday

WOD 3

For Time

Building Sandbag Run

30 Chest to Bar Pullup

Building Sandbag Run

20 Chest to Bar Pullup

Building Sandbag Run

10 Chest to Bar Pullup

10:00 Cap

 

WOD 3 Description

The athlete will start Under the rig in their lane. On the call of 3,2,1,GO! The athlete will sprint to their sandbag, located across the parking lot, and carry it around the building. They will drop the sandbag off where they got it and then run to the rig to perform chest to bar pullups once completed they will repeat by running to their sandbag, carrying it around the building and then returning to the rig. Time is called when athlete finishes their final chest to bar pull up and steps across the finish line. Tiebreak for this event is the time after completing the 30 chest to bar pullups.

WOD 4

Deadlift Ladder

Every Minute on the minute for as long as possible or until ladder is cleared

10 Bar Facing Burpee

1 Deadlift

Weights

155/225 – 170/245 – 185/265 – 200/285 – 215/305 – 230/325 – 240/345 – 250/365 – 260/385 – 270/405 – 280/425 – 290/445 – 300/465 – 310/485 – 320/505

 

Description

Athlete will start by the first barbell. On the call of 3,2,1,GO! The athlete will perform bar facing burpees over the bar to be lifted. Once completed the athlete will perform 1 deadlift. If completed, the athlete will advance to the next bar and repeat the process starting at the top of the next minute. There will be a 10 second transition period between barbells. Athletes will continue in this fashion until they clear the ladder or until they fail to complete a deadlift. Score will be last weight completed, tiebreak will be burpees over the bar after ladder is cleared or bar is failed.

WOD 5

For Time

Suicide Sprint

25 Overhead Squat (95/135)

Suicide Sprint

5 Minute Time cap

Description

Athletes will begin at the starting line. On the call of 3,2,1,Go! Athletes will begin the suicide sprint – running to the 15ft mark then returning to the start, running to the 30ft mark then returning to the start, etc until they have run to the 45ft, 60ft, 75ft and 90ft marks and then returned to the start line where they will complete 25 overhead squats. Once completed with squats the athletes will complete the suicide sprint again, only this time in reverse going to the 90ft mark first and then 75ft, 60ft, 45ft, 30ft and finally 15ft and then sprinting across the finish line where time will be called.

Tiebreak will be time athlete completed first suicide sprint.

 

TEAM WORKOUTS

Friday Night

WOD 1

Each team member completes individually:

For Time

30 Thruster (75/115)

90 Double Under

*4 Minute Cap

Athletes will waterfall with no more than 2 athletes working at any time, 2 judges will be allotted to each team.

WOD 2

At the 9:00 mark begin WOD 2

All 4 athletes(1 Male and 1 Female working at a time) complete for time:

100 DB Snatch (50@50lbs/50@35lbs)

100 Box Jump Over (50@24/50@20)

200 Calorie Row (120M/80F)

100 box Jump Over

100 DB Snatch

17:00 Cap for part 2

26:00 Cap total

 

WOD 1 Description

Athletes start in their starting area under the rig. On the call of 3,2,1,GO! Athletes will move to their barbells where they will perform 30 thrusters. Once thrusters are finished, they will complete 90 double unders. Once finished with doubles the athlete will step across the finish line under the rig, time will be called once across. There is a 4:00 time cap for this workout. There will be two judges assigned to a team, so one male and one female will go at a time. The teams will have a total of 9:00 to get all 4 athletes through this workout. Each athlete is scored separately; therefore the judge will start the second athlete once they have recorded the score of the first athlete.

Scoring: Males are competing against other males and females against other females. Each athlete will have a scorecard for this workout.

 

WOD 2 Description:

For this workout one male and one female will be working at a time, they may sub-out as often as they like so long as each athlete completes 1 rep at each movement. Athletes will start under the rig in their lane. On the call of 3,2,1,GO! Two athletes will step to their Dumbbells(1 male/1 female) and complete their snatches, subbing out as often as the wish . Once complete athletes will advance to their boxes where they will complete total box jump overs. Once complete they will advance to their rowers and complete total calories. Then they will reverse the process moving from the rower to the box then back to the dumbbell. Once complete the athletes will return to the start position and time will be called once all 4 athletes are back in the start area.

 

Saturday

WOD 3

In M/F partners

For Time

Building Sandbag Run

40 Chest to Bar Pullup

Building Sandbag Run

30 Chest to Bar Pullup

Building Sandbag Run

20 Chest to Bar Pullup

Once the first partnership finishes, the second may begin.

22:00 timecap for both groups

Both partners carry a sandbag (60/100)

 

WOD 3 Description

All 4 athletes start in their holding area under the rig. On the call of 3,2,1,Go! One male and One female will run across the parking lot to their sandbags in their lane. They will carry the sandbags around the building and return the sandbags where they were retrieved. They will run back across the parking lot and begin their chest to bar Pull-ups, one athlete will perform pull-ups and the other will perform a dead hang. Reps will only begin to count once both athletes are hanging on the rig. They will continue in this manner with sandbag carries and chest to bars until they have completed their assigned reps. Once completed they will tag hands with the other two athletes who will then begin the workout. Time is called when the second pair has finished their pull-ups and moved back into the holding area. There is a 22 minute time cap for this workout. Tiebreak will be time of last completed set of Pull-ups.

WOD 4

Deadlift Ladder

Every 1:30 for as long as possible or until ladder is cleared

Each partner completes

10 Bar Facing Burpee

1 Deadlift

Weights

155/225 – 170/245 – 185/265 – 200/285 – 215/305 – 230/325 – 240/345 – 250/365 – 260/385 – 270/405 – 280/425 – 290/445 – 300/465 – 310/485 – 320/505

Score 1 – Females total weight moved

Score 2 – Males total weight moved

Description:

Athlete will start by the first barbell. On the call of 3,2,1,GO! Athlete 1 will perform bar facing burpees and 1 deadlift then athlete 2 will complete bar facing burpees and 1 deadlift.  If both athletes complete within 1:30 they will advance to the next barbell and repeat. There will be a 10 second transition period between barbells. Athletes will continue in this fashion until they clear the ladder or until they fail to complete a deadlift. If one athlete fails to complete a deadlift, the other teammate may continue through the ladder so long as both athletes continue to complete burpees and attempt (touch barbell) and one athlete completes deadlifts.  Score will be combined last weight completed by both athletes, tiebreak will be synchro burpees over the bar after ladder is cleared or second athlete fails.

 

WOD 5

Male pair then Female pair complete for time

Suicide sprint

25 Synchronized Overhead Squats (95/135)

Suicide Sprint

10 minute time cap for both pairs to complete

Description

Partners will complete in Male/Male and Female/Female Pairs: Males will begin at the start line, on the call of 3,2,1,Go! The males will complete the suicide sprint, running to the 15ft  mark then back to the start, then down to the 30ft mark and back to the start etc. until they run to the 45ft, 60ft, 75ft and finally the 90ft mark and then return to the start line where they complete 25 synchronized overhead squats. Once complete with squats the pair will run the suicide in reverse starting with the 90ft then the 75ft, 60ft, 45ft, 30ft, 15ft and across the finish line where they will tag the females who will then complete the same workout. Time is called when the both females run across the finish line.

 

 

 

Movement Standards

WOD 1

Thruster: This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to a full lockout overhead. The barbell starts on the ground. The hip crease must clearly pass below the top of knees in the bottom position. The hips, knees and arms must be fully extended at the top of the rep. A squat clean into the first rep is permitted. If the barbell is dropped from overhead, it must come to a complete stop before the athlete starts the next rep. No object may be under the athlete to check depth.

Double Under: This is a standard double under in which the rope passes completely under the feet twice for each jump.

WOD 2

Dumbbell Snatch: The snatch starts with the dumbbell on the ground and finishes with it directly overhead with the hips, knees and arm in full lockout. Both heads of the dumbbell must touch the ground between reps. Touch and go is permitted. No bouncing of the dumbbell. Arms must be alternated every rep and may not be alternated until a successful rep is achieved. The non-lifting hand and arm may not be in contact with the body during the rep.

Box Jump Over: The box jump over is performed by jumping off two feet and passing directly over the box. The athlete may jump onto the box or directly over it. Both fee must clearly pass over the top of the box. Athlete must jump off both feet and both feet must touch the ground on the other side. These may be performed by facing the box, or laterally. No extension is required on the box.

Row: The monitor on the rower will be on and set to zero when the athlete arrives at the apparatus. The athlete must stay seated on the rower until the monitor reads the required number of calories.

WOD 3

Movement Standards

Sandbag Carry: The bag may be carried in any fashion; on the back, on one shoulder, in the front rack, overhead or in a farmer’s/suitcase carry fashion. If the athlete drops the bag, a 5 burpee penalty will be assessed on the spot.

Chest to bar Pull-up: This is a standard chest to bar pullup in which the athlete begins in a fully extended hang position and then touches their chest to the bar(under the collarbones and above the navel). The arms must be fully extended at the start position and the feet must be off the ground. The chest must clearly make contact with the bar. Strict, kipping or butterfly may be used as long as all criteria are met.

Teams-Deadhang: Both feet must be off the ground and both hands on the bar.

WOD 4

Bar Facing Burpee: Performed perpendicular to and facing the barbell. The athletes head cannot be over the barbell. The chest and the thighs must touch the ground at the bottom. The athlete must jump over the barbell, leaving off both feet and landing on both feet.  

Deadlift: This is a traditional deadlift with the hands outside the knees, a sumo deadlift is not allowed. The barbell is lifted from the ground until the knees and hips reach full extension with the shoulders clearly behind the bar. The arms must be straight.

WOD 5

Suicide Sprint: Athletes will run the required distances, 15ft, 30ft, 45ft, 60ft, 75ft, 90ft and both feet must cross the line and one hand must touch the line. For teams both athletes must be across each line on each sprint at the same time, athletes must run together.

Overhead Squat: This is a standard overhead squat in which the hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. The bar comes from the ground.

Synchronized Overhead Squat: standard overhead squat similar to the individuals but both athletes must be at full extension before they begin the rep.

WOD 6

Assault Bike: The monitor will be on and set to zero. The athlete must stay on the bike until the monitor reads the required distance.

Hang to Overhead: This movement requires that the barbell be moved from a hang position to a full lockout overhead.  This may be performed as a hang snatch or a hang clean into a shoulder to overhead. The athlete must pick the barbell up from the floor performing a deadlift, once the barbell reaches the hip the athlete may perform their chosen movement, the barbell may not go below the knee as part of the hang. The rep is complete when the barbell is locked out overhead with the hips, knees and elbows extended.

Toes to Bar: The movement begins in a hang with the arms fully extended and the feet off the ground. The feet must pass behind the bar and body in the start of each rep. Both feet must touch the bar at the same time between the hands.