2020 WODs 2020-11-12T15:38:29+00:00

WOD 1
Creepy Crawler

10 min cap

RX

15-10-5

  • Power Cleans 165/115 lb
  • Front Squats 165/115 lb

After Each Round Bear Crawl KB Drag 53/44 lb 60ft (10 ft increments)

Intermediate

15-10-5

  • Power Cleans 135/115 lb
  • Front Squats 135/115 lb

After Each Round Bear Crawl KB Drag 44/35 lb 60ft (10 ft increments)

Novice

15-10-5

  • Power Cleans 95/65 lb
  • Front Squats 95/65 lb

After Each Round Bear Crawl KB Drag 35/18 lb 60ft (10 ft increments)

RX Teams

20-15-10

  • Power Cleans 165/115 lb
  • Front Squats 165/115 lb

After Each Round Bear Crawl KB Drag 53/35 lb 120ft (10 ft increments)

Intermediate Teams

20-15-10

  • Power Cleans 135/95 lb
  • Front Squats 135/95 lb

After Each Round Bear Crawl KB Drag 35 lb 120ft (10 ft increments)

Novice Teams

20-15-10

  • Power Cleans 95/65 lb
  • Front Squats 95/65 lb

After Each Round Bear Crawl KB Drag 35/18 lb 120ft (10 ft increments)

WOD 2
Stronger than COVID

10 Min. Cap

RX

3 rounds

  • 10/7 sand bag over shoulder 100 lb
  • 4 log hang clean to overhead 135/95 lb
  • 10/7 axle bar DL 220/150 lb

Intermediate

3 rounds

  • 10 sand bag over shoulder 100/70 lb
  • 4 log hang clean to overhead 115/75 lb
  • 10 axle bar DL 200/130 lb

Novice

3 rounds

  • 8 sand bag over shoulder 70 lb  (Women will perform 80ft sandbag carry 70 lb)
  • 6 log hang clean to overhead 95/ (65 lb barbell)
  • 8 axle bar DL 185/125 lb

RX Teams

3 rounds

  • 20/15 sand bag over shoulder 100 lb
  • 10 log hang clean to overhead 135/95 lb
  • 20/7 axle bar DL 220/150 lb

Intermediate Teams

3 rounds

  • 20 sand bag over shoulder 70 lb
  • 10 log hang clean to overhead 95/(65 lb barbell)
  • 20 axle bar DL 200/130 lb

Novice Teams

3 rounds

  • 20 sand bag over shoulder 70 lb  (Women will perform 120 ft sandbag carry 70 lb)
  • 10 log hang clean to overhead 95/ (65 lb barbell)
  • 20 axle bar DL 185/125 lb

* COED Teams will perform Sandbag Carries.

WOD 3
Grind Time

10 Min. AMRAP

RX

  • 20 C2B Pull UPS
  • 15 Single DB hang squat clean 50/35 lb
  • 10/7 Cal Echo Bike

Intermediate

  • 15/10 Pull UPS
  • 15 Single DB hang squat clean 50/35 lb
  • 10/7 Cal Echo Bike

Novice

  • 15/10 Horizontal Pull UPS
  • 15 Single DB hang squat clean 35/20 lb
  • 10/7 Cal Echo Bike

RX Teams

  • 35 C2B Pull UPS
  • 25 Single DB hang squat clean 50/35 lb
  • 15 Cal Echo Bike

Intermediate Teams

  • 35 Pull UPS
  • 25 Single DB hang squat clean 50/35 lb
  • 15 Cal Echo Bike

Novice Teams

  • 35/25 Horizontal Pull UPS
  • 25 DB hang squat clean 35/20 lb
  • 15 Cal Echo Bike

* COED Teams will perform Men’s Reps

WOD 4
Chip or Skip

RX

  • 55 KB Swings 53/35
  • 45 Wall Balls to 10ft Target 20/14 lb
  • 35 T2B

    Remaining Time Row for Calories (WOD 5)

Intermediate

  • 45 KB Swings 53/35
  • 35 Wall Balls to 10ft Target 20/14 lb
  • 25 T2B

    Remaining Time Row for Calories (WOD 5)

Novice

  • 50 KB Swings 35/18
  • 40 Wall Balls to 10/9 ft Target 14/10 lb
  • 30 Knees to Chest

    Remaining Time Row for Calories (WOD 5)

RX Teams

  • 90 KB Swings 53/35
  • 80 Wall Balls to 10ft Target 20/14 lb
  • 60 T2B

    Remaining Time Row for Calories (WOD 5)

Intermediate Teams

  • 90 KB Swings 53/35
  • 80 Wall Balls to 10/9ft Target 20/14 lb
  • 70 Knees to Chest

    Remaining Time Row for Calories (WOD 5)

Novice Teams

  • 90 KB Swings 35/18
  • 80 Wall Balls to 10/9ft Target 14/10 lb
  • 70 Knees to Chest

    Remaining Time Row for Calories (WOD 5)

WOD 5
Death by Rower

 

Row for calories with remaining time of WOD 4.