THE WODS

WOD #1

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BEGINNERS:

WOD# 1

8 min AMRAP
Shoulder to Overhead 35/45 (any way)
Burpees to a Plate
rep scheme: 3, 6, 9, 12, 15… etc increasing by 3 until the 8 minutes are up. Total reps will be counted.

At the count of 3, 2, 1, Go! Only one partner will work at a time. Partners can split up the work any way they choose. When changing the working partner, you must tag hands to enable enable your partner to begin to work. Reps will not be counted unless a tag has been made and observed by your judge.

Score: Total Completed reps by both partners

SCALED

WOD#1.1

6 minutes to find each partners 1 Rep Max for their Clean complex:
Squat Clean, Hang Squat Clean, Front Squat

Once the Complex begins, the bar cannot be dropped at any point during the three lifts.  If the bar passes below the knees on the Hang Squat Clean, it is considered a No Rep and the Complex must start over.

In Scaled, Squat Clean and/or Hang Squat Clean can be caught in the power position and  then lowered into the squat.  The bar cannot be caught in the power position and raised/stood up before lowering into the squat.  This will be considered a No Rep and the Complex must start over.

Once the 6 minutes are completed, athletes will have 2 minutes to strip the bar and replace all weights where they belong and load the bar for the appropriate weight for WOD# 1.2

Score: Combined weight of highest 1 rep max lift of both athletes.

WOD #1.2

8 min AMRAP
Shoulder to Overhead 75/115 (any way)
Burpees to a Plate
rep scheme: 3, 6, 9, 12, 15… etc increasing by 3 until the 8 minutes are up. Total reps will be counted.

At the count of 3, 2, 1, Go! Only one partner will work at a time. Partners can split up the work any way they choose. When changing the working partner, you must tag hands to enable enable your partner to begin to work. Reps will not be counted unless a tag has been made and observed by your judge.

Score: Total Completed reps by both partners

 

MASTERS

WOD#1.1

6 minutes to find each partners 1 Rep Max for their Clean complex:
Squat Clean, Hang Squat Clean, Front Squat

Once the Complex begins, the bar cannot be dropped at any point during the three lifts.  If the bar passes below the knees on the Hang Squat Clean, it is considered a No Rep and the Complex must start over.

In Masters, Squat Clean and/or Hang Squat Clean can be caught in the power position and  then lowered into the squat.  The bar cannot be caught in the power position and raised/stood up before lowering into the squat.  This will be considered a No Rep and the Complex must start over.

Once the 6 minutes are completed, athletes will have 2 minutes to strip the bar and replace all weights where they belong and load the bar for the appropriate weight for WOD# 1.2

Score: Combined weight of highest 1 rep max lift of both athletes.

WOD #1.2

8 min AMRAP
Shoulder to Overhead 75/115 (any way)
Burpees to a Plate
rep scheme: 3, 6, 9, 12, 15… etc increasing by 3 until the 8 minutes are up. Total reps will be counted.

At the count of 3, 2, 1, Go! Only one partner will work at a time. Partners can split up the work any way they choose. When changing the working partner, you must tag hands to enable enable your partner to begin to work. Reps will not be counted unless a tag has been made and observed by your judge.

Score: Total Completed reps by both partners

 

RX:

WOD#1.1

6 minutes to find each partners 1 Rep Max for their Clean complex:
Squat Clean, Hang Squat Clean, Front Squat

Once the Complex begins, the bar cannot be dropped at any point during the three lifts.  If the bar passes below the knees on the Hang Squat Clean, it is considered a No Rep and the Complex must start over.

In Rx, Squat Clean and/or Hang Squat Clean can NOT be caught in the power position and then lowered into the squat.  This will be considered a No Rep and the Complex must start over.  The bar must be caught at at the bottom of the squat for the lift to count.

Once the 6 minutes are completed, athletes will have 2 minutes to strip the bar and replace all weights where they belong and load the bar for the appropriate weight for WOD# 1.2

Score: Combined weight of highest 1 rep max lift of both athletes.

WOD #1.2

8 min AMRAP
Shoulder to Overhead 105/155 (any way)
Chest to Bar
rep scheme: 3, 6, 9, 12, 15… etc increasing by 3 until the 8 minutes are up. Total reps will be counted.

At the count of 3, 2, 1, Go! Only one partner will work at a time. Partners can split up the work any way they choose. When changing the working partner, you must tag hands to enable enable your partner to begin to work. Reps will not be counted unless a tag has been made and observed by your judge.

Score: Total Completed reps by both partners

 

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WOD# 2

BEGINNERS:

10 min AMRAP
Row Max Distance
10 Kettlebell Swings 15/25
10 Goblet Squats 15/25

Both partners are working the entire WOD. One partner is Rowing for distance, while the other partner works on max reps of kettlebell Swings and Goblet Squats. When partner switches occur, work will be continued from when’re it was left off. Work can be broken up however the team choses. The Workout will be score in two parts:
WOD# 2.1 – Max Distance on C2 Rower in 10 minutes
WOD# 2.1 – total reps of 10 min AMRAP 10 Kettlebell Swings and 10 Goblet Squats

SCALED:

10 min AMRAP
Row Max Distance
10 Kettlebell Swings 35/55
10 Goblet Squats 35/55

Both partners are working the entire WOD. One partner is Rowing for distance, while the other partner works on max reps of Kettlebell Swings and Goblet Squats. When partner switches occur, work will be continued from when’re it was left off. Work can be broken up however the team choses. The Workout will be score in two parts:
WOD# 2.1 – Max Distance on C2 Rower in 10 minutes
WOD# 2.1 – total reps of 10 min AMRAP 10 Kettlebell Swings and 10 Goblet Squats

MASTERS:

10 min AMRAP
Row Max Distance
10 Kettlebell Swings 35/55
10 Goblet Squats 35/55

Both partners are working the entire WOD. One partner is Rowing for distance, while the other partner works on max reps of kettlebell Swings and Goblet Squats. When partner switches occur, work will be continued from when’re it was left off. Work can be broken up however the team choses. The Workout will be score in two parts:
WOD# 2.1 – Max Distance on C2 Rower in 10 minutes
WOD# 2.1 – total reps of 10 min AMRAP 10 Kettlebell Swings and 10 Goblet Squats

Rx:

10 min AMRAP
Row Max Distance
10 Kettlebell Swings 55/70
10 Alternating Pistol Squats

Both partners are working the entire WOD. One partner is Rowing for distance, while the other partner works on max reps of Kettlebell Swings and Alternating Pistol Squats. When partner switches occur, work will be continued from when’re it was left off. Work can be broken up however the team choses. The Workout will be score in two parts:
WOD# 2.1 – Max Distance on C2 Rower in 10 minutes
WOD# 2.1 – total reps of 10 min AMRAP 10 Kettlebell Swings and 10 Alternating Pistol Squats

 

WOD #3:

BEGINNER:

15 Min Time Cap

Buy In:  400m Partner Run w/ Sandbag 20#/40#
70 Wall Balls 8/14 to 9 ft target
50 SDLHP with Kettlebell 25/35
30 Box Jump Overs 20″/24″ (jump or step up and over)
10 Deadlifts 95/145
75 Jump Rope Singles (each partner)
10 Deadlifts 95/145
30 Box Jump Overs (jump or step up and over)
50 SDLHP with Kettlebell 25/35
70 Wall Balls 8/14 to 9 ft target

Teams will run 400m carrying a sandbag, any way they choose, around the 400m marker cone and back.  Both partners must go around the 400m marker cone.  Once both partners and the sandbag have crossed the start/finish line teams will begin working on the ladder.  Only 1 partner can work at a time.  Reps for each movement must be completed before starting on the next movement.  Work can be split between partners however they choose except both partners must complete 75 singles each.  Once a team member starts their 75 singles they must complete all 75 singles before the other partner starts and finishes their 75 singles.  Workout will be scored by time needed to complete all reps.  There will be a 1 second penalty for each rep not completed in the 15 minute time cap.

 

SCALED:

15 Min Time Cap

Buy In:  400m Partner Run w/ Sandbag 40#/60#
70 Wall Balls 14/20 to 9 ft target
50 Single arm Kettlebell Snatch 25/35
30 Box Jump Overs 20″/24″
10 Deadlifts 125/195
100 Jump Rope Singles (each partner)
10 Deadlifts 125/195
30 Box Jump Overs 20″/24″
50 Single arm Kettlebell Snatch 25/35
70 Wall Balls Wall Balls 14/20 to 9 ft target

Teams will run 400m carrying a sandbag, any way they choose, around the 400m marker cone and back.  Both partners must go around the 400m marker cone.  Once both partners and the sandbag have crossed the start/finish line teams will begin working on the ladder.  Only 1 partner can work at a time.  Reps for each movement must be completed before starting on the next movement.  Work can be split between partners however they choose, except both partners must complete 100 singles each.  Once a team member starts their 100 singles they must complete all 100 singles before the other partner starts and finishes their 100 singles.  Time stops when the last Wall Ball Shot hits the wall target.  The workout will be scored by time needed to complete all reps.  There will be a 1 second penalty for each rep not completed in the 15 minute time cap.

MASTERS:

15 Min Time Cap

Buy In:  400m Partner Run w/ Sandbag 40#/60#
70 Wall Balls 14/20 to 10 ft target
50 Single arm Kettlebell Snatch 25/35
30 Box Jump Overs 20″/24″
10 Deadlifts 125/195
100 Double Unders (each partner)
10 Deadlifts 125/195
30 Box Jump Overs 20″/24″
50 Single arm Kettlebell Snatch 25/35
70 Wall Balls Wall Balls 14/20 to 10 ft target

Teams will run 400m carrying one sandbag, any way they choose, around the 400m marker cone and back.  Both partners must go around the 400m marker cone.  Once both partners and the sandbag have crossed the start/finish line teams will begin working on the ladder.  Only 1 partner can work at a time.  Reps for each movement must be completed before starting on the next movement.  Work can be split between partners however they choose except each partner must complete 100 double unders each.  Once a team member starts their 100 double unders they must complete all 100 double unders before the other partner starts and finishes their 100 double unders.  Time stops when the last Wall Ball Shot hits the wall target.  The workout will be scored by time needed to complete all reps.  There will be a 1 second penalty for each rep not completed in the 15 minute time cap.

Rx: 

15 Min Time Cap

Buy In:  400m Partner Run w/ Sandbag 60#/80#
70 Wall Balls 14/20 to 10 ft target
50 Single arm Kettlebell Snatch 35/55
30 Box Jump Overs 24″/30″
10 Deadlifts 195/295
100 Double Unders (each partner)
10 Deadlifts 195/295
30 Box Jump Overs 24″/30″
50 Single arm Kettlebell Snatch 35/55
70 Wall Balls Wall Balls 14/20 to 10 ft target

Teams will run 400m carrying one sandbag, any way they choose, around the 400m marker cone and back.  Both partners must go around the 400m marker cone.  Once both partners and the sandbag have crossed the start/finish line teams will begin working on the ladder.  Only 1 partner can work at a time.  Reps for each movement must be completed before starting on the next movement.  Work can be split between partners however they choose except each partner must complete 100 double unders each.  Once a team member starts their 100 double unders they must complete all 100 double unders before the other partner starts and finishes their 100 double unders.  Time stops when the last Wall Ball Shot hits the wall target.  The workout will be scored by time needed to complete all reps.  There will be a 1 second penalty for each rep not completed in the 15 minute time cap.

Register Here!