2018 WODs & Heat Times 2019-10-08T17:07:38+00:00

WOD 1

* MM (male and male) – FM (female and male) – FF (female and female) 

RX

  • 30 FM synchro Snatches 155/105
  • 720 lb Mega sled Push 30yrds
  • 30 Sycro T2B FF MM pairs
  • 720 lb Mega sled Push 30yrds Back
  • 30 Synchro FM OH Squats.
  • 720 lb Mega Sled Push 30yrds
  • 15 Synchro Bar MUs – MM FM FF
  • 720 lb Mega Sled Push back

FOR TIME

Intermediate

  • 30 FM synchro Snatches 115/75
  • 520 lb Mega sled Push 30yrds
  • 30 Sycro T2B FF MM pairs
  • 520 lb Mega sled Push 30yrds Back
  • 30 Synchro FM OH Squats
  • 520 lb Mega Sled Push 30yrds
  • 30 Synchro C2B/Pull Ups – MM FF
  • 520 lb Mega Sled Push back

FOR TIME

Novice

  • 30 FM synchro Snatches 75/55
  • 460 lb Mega sled Push 30yrds.
  • 45 synchro Knees to Waist FF MM pairs.
  • 460 lb Mega sled Push 30yrds Back.
  • 30 Synchro OH Squats FM
  • 460 lb Mega Sled Push 30yrds.
  • 30 Synchro BB Biceps Curls – MM FF – 45/25
  • 460 lb Mega Sled Push back

FOR TIME

NOTE All Divisions:

*** 2 min transition to WOD 2a ***

WOD 1 Standards

Mega Sled Push – All team members are allowed to push the sled. Front tips of the sled must pass the cone for rep to be completed.

Snatches – Athlete must take the bar from the ground to OH in one continuous motion. Rep is completed when knees, hips, shoulder, and elbows are fully extended with barbell over head .

T2B – Athlete must start under the bar with arms fully extended  with feet under or behind the vertical plane of the bar. Rep is completed when both feet touch the bar at the SAME TIME.

Knees to Waist – Athlete must start under the bar with arms and hips fully extended. Athlete must raises their knees to above the waist line then return to full extension of the hips (knees pointing straight down) to begin each rep.

OH squats – Athlete must reach a full squat, hip crease clearly below the height of the knees with barbell overhead. Rep is completed when knees, hips, shoulders, and elbows are locked out with barbell overhead. If bar drops below the top of the head at any point, NO REP.

Bar MUs – Athlete must start under the bar with arms fully extended and end on top of the bar with elbows locked out.

Chest to Bar Pull Ups – Athlete must start under the bar with arms fully extended. Rep is completed when chest makes contact with the bar anywhere below the clavicle.

Pull Ups – Athlete must start under the bar with arms fully extended. Rep is completed when chin breaks horizontal plane of the TOP of the bar.

Barbell Bicep Curls – Athletes must be standing with back against the the pole and feet behind the line. Rep starts with mid back in contact with the poll and barbell in contact with the thighs. Rep is completed when barbell reaches the height of the shoulders. The Back may not loose contact with the poll during the rep.

WOD 2

2A

RX

WOD: 2a (4:00 min AMRAP)

  • Double Wall Climb
  • Cargo Net Climb
  • 10 Tire Flips
  • Remain time AMRAP of Atlas Stone Over Bar 175/11

Intermediate

WOD: 2a (4:00 min AMRAP)

  • Double Wall Climb
  • Cargo Net Climb
  • 8 Tire Flips
  • Remaining time AMRAP of Atlas Stone Over Bar 142/92

Novice

WOD: 2a (4:00 min AMRAP)

  • Double Wall Climb
  • Cargo Net Climb
  • 6 Tire Flips
  • Remaining time AMRAP of Atlas Stone Over Bar 115/72

*** 2 min transition to WOD 2b ***

WOD 2a Standards

– Double Wall Climb – All athletes must climb up and over Wall before any athletes begin Wall 2.  If an athlete is unable to climb a wall. That athlete must complete 10 burpees onto plate after all other athletes have complete that wall. Only one athlete can perform burpees onto plate at a time. (10 for each wall unable to climb). The last person to complete the Wall Climb must tag the first person to start the Cargo Net Climb.

Cargo Net Climb – All athletes must climb up and over Cargo Net. ONLY two athletes may climb at a time. As soon as the first two athletes get BOTH feet over the top of the cargo net obstacle, the next two athletes can begin their climb. If an athlete is unable the climb, that athlete must complete 10 burpees onto plate after all other athletes have complete that climb. Only one athlete can perform burpees onto plate at a time. The last person to complete the Cargo Net Climb must tag a person that will start on the Tire Flips.

Tire Flips – All team members are allowed to flip the tire at the same time. Once any part of the tire reaches an end cone, the team must turn around and start flipping the tire the other way.

Atlas Stone Over Bar – Athletes must lift the stone up and over the bar for reps to be completed. Reps can be performed by guys or girls so longs and the correct stone is being used for each gender. Athletes can be standing on both sides of the bar however the stone can not be passed or rolled under the bar. Must be passed back over the top of the bar to other side.

2B

RX

WOD 2b (4:00min AMRAP)

  • 255 lb Triple Sled Pull 60 yrds.
  • 30 Log Hang Clean to OH 115/81
  • 255 lb Triple Sled Pull 60 yrds.
  • 30 Log Hang Clean to OH
  • Remaining time Syncro Burpee over Log – MF

Intermediate

WOD 2b (4:20min AMRAP)

  • 210 lb Triple Sled Pull 60 yrds.
  • 30 Log Hang Clean to OH 95/71
  • 210 lb Triple Sled Pull 60 yrds.
  • 30 Log Hang Clean to OH
  • Remaining time Syncro Burpee over Log – FM

Novice

WOD 2b (4:00 min AMRAP)

  • 165 lb Triple Sled Pull 60 yrds.
  • 30 Log/Bar Hang Clean to OH 85/65
  • 165 lb Triple Sled Pull 60 yrds.
  • 30 Log/Bar Hang Clean to OH
  • Remaining time Syncro Burpee over Log – FM

*Sled Pulls are completed at touch of the cone. Last person to complete sled pull must make tag to transition.

**2 Min Transition to WOD 3**

WOD 2b Standards

Triple Sled Pull – All three sleds must be pulled using the straps from starting cone until the athlete crosses the finish cone with both feet. The LAST person to complete the sled pull of the three will have to tag the person who is starting the next movement.

Log Hang Clean to Overhead – To begin repetitions from the ground, athletes must dead-lift the Log until full extension of the knees and hips. Once full extension is met the athletes can drop into the hang. Repetitions are completed with full extension of the knees, hips, shoulders, and elbows with Log directly overhead.

Burpee over Log – Rep begins with the athlete lying on ground with chest and thighs in contact with the ground. Athlete must come to their feet and jump or step over the log. Once both feet are in contact with the ground on the other side, rep is complete.

Barbell Hang Cleans – To begin repetitions from the ground, athletes must dead-lift the bar until full extension of the knees and hips. Once full extension is met, the athletes can drop into the hang and bring bar to their shoulders then overhead. Repetitions are completed with full extensions of the knees, hips, shoulders, and elbows with bar directly overhead.

WOD 3

RX

WOD 3 Clean and Jerk Ladder

  • 16 at 185/120
  • 14 at 205/135
  • 12 at 225/145
  • 10 at 245/155
  • 8 at 265/170
  • 6 at 275/175

Must Tag in and out

Intermediate

WOD 3

  • Clean And Jerk Ladder
  • 16 at 155/100
  • 14 at 175/115
  • 12 at 185/125
  • 10 at 205/135
  • 8 at 225/145
  • 6 at 245/155

Must Tag in and out

Novice

WOD 3

  • Clean And Jerk Ladder
  • 16 at 105/65
  • 14 at 125/80
  • 12 at 145/95
  • 10 at 165/105
  • 8 at 185/125
  • 6 at 205/135

Must Tag in and out

**2 Min Transition to WOD 4**

WOD 3 Standards

Clean and Jerk Ladder – Score will be how far you advanced in the ladder within 10 min or the time the ladder was completed in.

Clean and Jerk – Athlete must take the bar from the ground up to the shoulders. Bar must touch shoulders before going overhead (No snatches). Rep is completed with hips, knees, shoulder, and elbows fully extended with bar over-head.

WOD 4

RX

WOD 4 and 4b  (10min CAP)

  • 60 DB Thrusters 50/35
  • 50 KB Hang to OH 70/53
  • 40 MUs

For Time While:

  • Row for Calories 10 min AMRAP (WOD 4b Separate Score)

Intermediate

WOD 4 and 4b  (10min Cap)
  • 50 DB Thrusters 50/35
  • 40 KB Hang to OH 53/35
  • 60 Rings 2 Chest
For Time While: 
  • Row for Calories 10 min AMRAP (WOD 4b Separate Score)  

Novice

WOD 4 and 4b  (10min Cap)

  • 60 DB Thrusters 35/20
  • 50 KB Hang to OH 35/26
  • 40 Ring Rows

For Time While:

  • Row for Calories 10 min AMRAP (WOD 4b Separate Score)

**2 Min Transition to WOD 5**

WOD 4 Standards

DB Thrusters – Athlete must reach a full squat with the DBs in contact with shoulders and crease of the hips clearly reaching below the height of the knees. Rep is complete when knees, hips, shoulders, and elbows are completely extended with DB overhead. Thruster Jerks are not allowed. Must be one continues movement to locked out position.

Kettlebell Hang to Overhead – Athlete must take both kettlebells from the hang position (KB below the waist) to over their head any way. Rep is completed with knees, hips, shoulders, and elbows fully extended with KBs stacked somewhere over the shoulders. Can NOT press out to the sides overhead. First rep can be taken directly from the ground.

Muscle Ups – Athlete must start with arms fully extended under the rings. Rep is completed when elbows are fully extended ON TOP of the rings.

Ring to Chest – Athlete must start under the ring with arms fully extended. Rep is completed when chest makes contact with the rings/hands or anywhere below the clavicle. Palms can be facing anyway.

Ring Rows – Athlete must start facing the crowd with feet behind the line, arms fully extended, with rings in hand.  They then must pull themselves up until rings or hands make contact with their chest. May grip the rings anyway.

WOD 5

RX

WOD 5 (For Time)

  • 60 Cal Echo Bike
  • 50 Partner DL FM 405
  • 40 Burpee Hurdle Hope
  • 30 Burpee Box Jump Overs 20in.
  • 20 Burpee Box Jump Overs 24in.
  • 10 Burpee Box Jumps Overs 30in.

Intermediate

WOD 5 (For Time)

  • 60 Cal Echo Bike
  • 50 Partner DL FM 315
  • 40 Burpee Hurdle Hope
  • 30 Burpee Box Jumps 20in.
  • 20 Burpee Box Jumps 24in.
  • 10 Burpee Box Jumps 30in.

Novice

WOD 5 (For Time)

  • 50 Cal Echo Bike
  • 40 Partner DL FM 275
  • 30 Burpee Hurdle Hope
  • 20 Burpee Box Jump Overs 20in.
  • 10 Burpee Box Jump Overs 24in.

WOD 5 Standards

Echo Bike -Teams may break up their allotted calories on the bike anyway.

Partner DL – Two athletes must take the bar from the ground and reach full extension of the knee and hips with shoulder completely behind the bar at the SAME time. Females must be on the left side of the bar and men on the right.

Burpee over Hurdle/Boxes – Athletes must start lying flat on the ground with thighs and chest touching the ground. They then must get to their feet and jump or step up and over the hurdle/box. Both feet must travel directly over the top of the hurdle/box. Rep is completed when both feet contact the ground on the other side.

HEAT TIMES

2018-HEAT-

NOTE All Divisions:

ALL heats will start on time