2019 WODs & Heat Times 2019-11-12T02:51:01+00:00

WOD 1

4 person – For time

RX

  • 30 Synchronized Ground to OH 155/105 (Opposite gender pairs)
  • 9 Wall Climbs
  • 10 Tire Flips
  • 15 Atlas stones over Bar 175/115

Intermediate

  • 30 Synchro Ground to OH 135/95 (Opposite gender pairs)
  • 7 Wall Climbs
  • 10 Tire Flips
  • 15 Atlas stones over Bar 142/92

Novice

  • 30 Ground to OH 95/55 (Opposite gender pairs)
  • 5 Wall Climbs
  • 10 Tire Flips
  • 15 Altas stones over Bar 115/7

Standards for ALL Divisions

Synchronized Ground to Over Head (Opposite Gender Pairs)
Both athletes must take the bar from the ground to the over head position. Any kind of lift is acceptable. Repetition is completed when both athletes have a achieved full extension of the knees, hips, shoulders, and el-bows, and bar is under control at the SAME TIME. (Lock out at the Top together)

Wall Climbs
All athletes must climb up and over the wall. Repetition is complete when all members of the team are on the ground on the opposite side. If an athlete is unable to climb a wall. That athlete must complete 5 burpees onto plate after all other athletes have complete that wall. Only one athlete can perform burpees onto plate at a time. (5 for each wall unable to climb). The last person to complete the Wall Climb must tag the tire or a member starting the first tire flip.

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.

* Teams will be allowed to progress through the workout together.

WOD 2

4 person – For time

RX

  • Worm Lunges 30 Yards
  • 10 Worm Over Heads
  • Worm Lunges 30 Yards
  • 10 Worm Ground to Over Head
  • 60 Synchro Toes to Bar (Same Gender)

Intermediate

  • Worm Lunges 30 Yards
  • 10 Worm Over Heads
  • Worm Lunges 30 Yards
  • 10 Worm Ground to Over Head
  • 60 Synchro Toes to Bar (Same Gender)

Novice

  • Worm Carry 30 Yards
  • 10 Worm Squats
  • Worm Carry 30 Yards
  • 10 Worm Squats
  • 60 Synchro Knees to waist.
  • Medball Side to Side Passes 30

Worm Lunges (With 2 guys and 2 girls).
All members of the team may help to get the worm up to the shoulders. 4 members of the team will lunge together 30 yards maintaining the warm on their shoulders. With each lunge all 4 members must touch a knee to the ground. Once the member in the BACK of the warm completely crosses the line with BOTH feet, the repetition is complete. If there is a mis step where not everyone touches a knee, the judge will make everyone take a step back. If the warm is dropped, simply pick back up and begin where you left off.

Worm Over Head (With 2 guys and 2 girls).
All team members may help get the worm up onto shoulders. Once the worm is on the shoulders, as a team they must press the worm over their heads, ANYWAY, and control the worm to the opposite shoulder. The worm must start and end on the same side shoulder of EVERY team member. If there is not some kind of control to the other shoulder before the worm is dropped to the ground, the rep will NOT count.

Worm Ground to Overhead (With 2 guys and 2 girls).
Four members of a team must take the worm from the ground to their shoulders, and then over head anyway. The worm MUST be controlled down onto the opposite shoulder before dropping to the ground. If there is not a slight pause showing CONTROL of the worm before dropping to the ground, the rep will NOT count.

Worm Carries (With 2 guys and 2 girls).
All 6 team members will be allowed to help get the worm up onto shoulders. Only 4 team members will be allowed advance forward.
Once the member in the BACK of the worm completely crosses the line with BOTH feet, the repetition is complete.

Worm Squats (With 2 guys and 2 girls).
With only 4 athletes, each rep must start with worm on top of the shoulders. As a single unit, all 4 athletes must reach full squat depth (hip crease below the top of the knee) at the SAME TIME. Rep is completed when all four athletes stand back up and reach full extension of the knees and hips at the SAME TIME. Lockout does not have to be synched, just achieved at some point all at the same time.

Synchronized Toes to Bar (With 2 guys and 2 girls).
Both 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 of both athletes touch the bar at the same time.

Synchronized Knee to Waist (With 2 guys and 2 girls).
Both athlete must start under the bar with arms and hips fully extended. Athletes must raises their knees to above the waist line then return to full extension of the hips (knees pointing straight down) and arms extended to begin each rep. Athletes must reach the top and bottom of the movement together.

Medball Side to Side Passes (With 2 guys and 2 girls).
Four athletes must be sitting on the ground side by side with heels OFF the ground at all times during a repetition. Starting from one end, athletes will pass the ball from one side to the other. Rep is completed each time the Medball touches the ground. If any feet touch the ground before the med ball touches the ground, the rep will not count. Athletes may switch in and out as needed between reps.

*Teams will be allowed to progress through the workout together.

WOD 3

10 min AMRAP

RX

Hang Squat Clean Ladder (10 min AMRAP)

  • 16 at 205/135
  • 12 at 225/145
  • 8 at 245/165
  • 4 at 265/175

If Finished start over.

Intermediate

Hang Squat Clean Ladder (10 min AMRAP)

  • 16 at 155/105
  • 12 at 185/125
  • 8 at 205/135
  • 4 at 225/145

If Finished start over.

Novice

Hang Squat Clean Ladder (10 min AMRAP)

  • 16 at 105/65
  • 12 at 125/75
  • 8 at 145/95
  • 4 at 165/105

If Finished start over.

Hang Squat Clean
The Athlete must take the Barbell from the ground to the shoulder while at some point reaching a full squat (hip crease below the top of the knees) and finish with full extension of the knees & hips with elbows clearly in front of the barbell.

*If a team finishes the ladder, they must start the ladder over until the 10 min expire. Score will be total repetitions completed within the 10 min.

*Males and females may split the designated repetitions for each set of weights however they like.

*Only one athlete allowed on the floor at a time. There must be a hand to hand tag in and out.

WOD 4 and 4b

For time

RX

  • 10 Double Rope Climbs or 15 Legless
  • 60 DB Snatches 80/60
  • 45 Sand Bag Ground 2 Over Shoulder 100/70
  • (WOD 4b) While Echo Bike For Calories (10 min AMRAP)

Intermediate

  • 10 Legless Rope Climbs 15’ or 20 Regular Rope Climbs
  • 60 DB Snatches 70/50
  • 45 Sand Bag Ground 2 Over Shoulder 100/70
  • While Echo Bike For Calories (10 min AMRAP Separate Score)

Novice

  • 45 Modified Rope Climbs
  • 60 DB Snatches 50/35
  • 45 Sand Bag/Brute Ball Ground 2 Over Shoulder 70/50
  • While Echo Bike For Calories (10 min AMRAP)

Double Rope Climbs
An athlete must climb up using both ropes, one in each hand, until both hands are touching red line (15ft mark) on BOTH ropes. Athletes will not be allowed to use their legs in any way to reach the top.

Legless Rope Climbs
Athlete must climb the rope with arms only. Rep is completed when ath-lete CLEARLY touches the 15ft mark on the rope. Any use of the legs or thighs to climb or support on the way up will constitute a NO REP.

Rope Climbs
Athlete must climb the rope until one had clearly touches the 15ft mark.

Modified Rope Climbs
Athlete must start lying on the ground with back of the shoulders touching the ground and both feet on top of the plate. The athlete then must climb the rope while feet remain on the plate until one had clearly touches the 6ft mark on the rope.

Dumbbell Snatches
Athlete must take the Dumbbell from the ground to OH in one continuous motion. Rep is completed when knees, hips, shoulder, and elbow are fully extended with dumbbell over head and stacked somewhere over the shoulder. Can NOT punch out to the side.

Sand Bag Ground to Over Shoulder
Athlete must pick up the sand bag from the ground and throw over the shoulder while knees and hips are locked out. The Sand bag must clearly pass over the top of the shoulder. The athlete is not allowed to dip or twist under the bag as it passes over the shoulder.

* For RX and Intermediate divisions, teams must notify the judges which type of rope climbs they will be completing. If they fail to notify which type of rope climbs they choose, the judge will default to which over type they attempt first. A team can switch the type they choose after the WOD starts, however, non of the prior reps will have counted. Only one switch is allowed.

WOD 4b
One person at a time will be allowed to accumulate as many calories as they can during WOD 4 AND until the 10 min mark. Teams may switch athletes however and whenever they want on the echo bike. Score will be total calories at the end of the 10 minutes.

*Only one athlete allowed on the floor at a time. Must be hand to hand tag in and out. Non working athletes will stay behind the Echo Bike.

WOD 5 “Fran Crazy”

For time (10 min cap)

RX

  • 63 Thrusters 95/65
  • 63 Pull Ups
  • 45 Thrusters
  • 45 C2B
  • 27 Thrusters
  • 27 Bar MUs

10 Min Cap.

Intermediate

  • 63 Thrusters 95/65
  • 63 Pull UPS
  • 45 Thrusters
  • 45 Pull UPS
  • 27 Thrusters
  • 27 Pull Ups

10 Min. Cap.

Novice

  • 63 Thrusters 75/55
  • 63  Horizontal Pull Ups.
  • 45 Thrusters
  • 45 H Pull Ups
  • 21 Thrusters
  • 21 H Pull Ups

10 Min Cap.

Thrusters
Athlete must reach a full squat with hip crease clearly below the height of the knees with barbell in front rack position. Rep is completed when ath-lete reaches full extension of the knees, hips, shoulders, and elbows. Must be one continues motion. NO Thruster Jerks allowed.

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

Chest 2 Bar
Athlete must start under the bar with arms fully extended. Rep is
completed when chest makes contact with the bar anywhere below the
clavicle.

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

Horizontal Pull Ups
Athlete must start with legs out in front of barbell with knees fully extended. Athlete must pull up until bar makes contact with the chest while knees remain fully extended throughout the movement.

*Only one athlete allowed on the floor at a time. Must be hand to hand tag in and out.