WOD's & Video Standards

Scoring:
- Rx, Masters, Scaled, and Teens will receive 4 scores for the 3 primary WODs (WOD #1 has 2 parts). Kids will receive 3 scores for 3 WODs.
- Rx, Masters, Scaled, and Teens will receive 4 scores for the 3 Floater events (Floater #2 has 2 parts). Kids will receive 2 scores for 2 Floater events. Each Floater event is worth 1/4 the point value of a primary WOD (1/2 for kids).
- Each individual's Floater point values will be compiled into a single score, which will be calculated with the WOD scores to determine overall ranking.
WOD #1:


Rx:
3 Minute AMRAP of Rope Climbs (14' rope)
Followed by 2 x Minutes of Rest
Followed by 5 x Rounds of:
- 6 x Thrusters (135m/95f)
- 10 x Chest-to-Bar Pull-Ups

Masters:
3 Minute AMRAP of Rope Climbs (14' rope)
Followed by 2 x Minutes of Rest
Followed by 5 x Rounds of:
- 6 x Thrusters (115m/75f)
- 10 x Chest-to-Bar Pull-Ups


Scaled:
3 Minute AMRAP of Rope Stand-Ups
Followed by 2 x Minutes of Rest
Followed by 5 x Rounds of:
- 6 x Thrusters (75m/55f)
- 10 x Ring Rows

Teens 14-16:
3 Minute AMRAP of Rope Climbs (11' rope)
Followed by 2 x Minutes of Rest
Followed by 5 x Rounds of:
- 6 x Thrusters (45m/35f)
- 10 x Pull-Ups

Kids 8-10 and Kids 11-13:
5 Minute AMRAP of the following:
- 5 x Push-Ups
- 10 x Box Squats


Floater #1:
  

All adult divisions, and Teens 14-16:  3 Minute of AMRAP of Wall Balls

Rx: 30# ball m / 20# ball f (10'm / 9'f)
Masters: 30# ball m / 20# ball f (10'm / 9'f)
Scaled: 20# ball m / 14# ball f (9'm / 8'f)
Teens 14-16: 20# ball m / 14# ball f (9'm / 8'f)

Kids 8-10 and Kids 11-13: 1 Minute of AMRAP of Burpees

WOD #2: 
Adults and Teens:
8-Minutes to complete AMRAP, with a 3-6-9-12-etc. upward-scaling progression of repetitions of the following (by division):


Rx:
- Deadlifts @225 m / 155 f
- Handstand Push-Ups

Masters:
- Deadlifts @205 m / 135 f
- Handstand Push-Ups

Scaled:
- Deadlifts @155 m / 105 f
- Hand-Release Push-Ups

Teens 14-16:
- Deadlifts @95 m / 65 f
- Handstand Push-Ups

Kids 11-13:

3 x Rounds Mini-Fight Gone Bad for Repetitions
- 1 Minute AMRAP of Box Jumps (16" m / 12" f)
- 1 Minute AMRAP of Push Press (35# m / 25# f)
- 1 Minute AMRAP of Sumo-Deadlift High-Pull (25# m / 15# f)
- 1 Minute of Rest

Kids 8- 10:
3 x Rounds Mini-Fight Gone Bad for Repetitions
- 1 Minute AMRAP of Box Jumps (14" m / 12" f)
- 1 Minute AMRAP of Push Press (15# m / 15# f)
- 1 Minute AMRAP of Sumo-Deadlift High-Pull (15# m / 10# f)
- 1 Minute of Rest



Floater #2:

Rx and Masters:
- 3 minutes to Front Rack Lunge as much weight as possible 50' AND complete a 50' Handstand Walk

Scaled and Teens 14-16:
- 3 minutes to Front Rack Lunge as much weight as possible 50' AND complete a 50' Crab Walk with a slam ball held in lap (20# m / 10# f)

*Weight plates will be organized in stacks at the start line, and must be re-stacked in an organized manner at the 50' line. The weight of the barbell is not included in the score, which is calculated by the amount of weight across the 50' line. The athlete must manage his or her time in order to complete the 50' Handstand Walk or Crab Walk within the 3 minutes as well. 
This event will have two separate scores:
1) Amount of weight carried across the 50' line
2) Time to complete the 50' Handstand Walk

Kids 8-10 and Kids 11-13:
3 x attempts to achieve a maximum single distance of a broad jump


WOD #3 (for time with a 10-minute time cap):

Rx:
50 x DUs
9 x Squat Cleans @185 m/ 125 f
9 x Bar-Facing Burpees
3 x Ring Muscle-Ups
6 x Squat Cleans @185 m/ 125 f
6 x Bar-Facing Burpees
6 x Ring Muscle-Ups
3 x Squat Cleans @185 m/ 125 f
3 x Bar-Facing Burpees
9 x Ring Muscle-Ups
50 x DUs

Masters:
50 x DUs
9 x Squat Cleans @155 m/ 110 f
9 x Bar-Facing Burpees
9 x Strict Pull-Ups
6 x Squat Cleans @155 m/ 110 f
6 x Bar-Facing Burpees 
12 x Strict Pull-Ups
3 x Squat Cleans @155 m/ 110 f
3 x Bar-Facing Burpees
15 x Strict Pull-Ups
50 x DUs

Scaled:
50 x P-Hops
9 x Power Cleans @115 m/ 75 f
9 x Bar-Facing Burpees
10 x Ring Rows
6 x Power Cleans @115 m/ 75 f
6 x Bar-Facing Burpees
15 x Ring Rows
3 x Power Cleans @115 m/ 75 f
3 x Bar-Facing Burpees
20 x Ring Rows
50 x P-Hops

Teens 14-16:
50 x DUs
9 x Power Cleans @115 m/ 75 f
9 x Bar-Facing Burpees
9 x Pull-Ups
6 x Power Cleans @115 m/ 75 f
6 x Bar-Facing Burpees 
12 x Pull-Ups
3 x Power Cleans @115 m/ 75 f
3 x Bar-Facing Burpees
15 x Pull-Ups
50 x DUs

Kids 11-13:
50 x P-Hops
9 x Power Cleans @75 m/ 45 f
9 x Bar-Facing Burpees
10 x Ring Rows
6 x Power Cleans @75 m/ 45 f
6 x Bar-Facing Burpees
15 x Ring Rows
3 x Power Cleans @75 m/ 45 f
3 x Bar-Facing Burpees
20 x Ring Rows
50 x P-Hops

Kids 8-10:
Row 250m 
10 x Ground-to-Over-the-Shoulder Slam Ball @10 m&f 
Row 150m 
10 x Ground-to-Over-the-Shoulder Slam Ball @10 m&f 
Row 50m 
10 x Ground-to-Over-the-Shoulder Slam Ball @10 m&f

Floater #3:

3 Minutes for AMRAP of Tire Flips

Rx and Masters: 228# m / 145# f
Scaled and Teens 14-16: 145# m / 75# f

*No floater #3 for Kids 8-10 or 11-13.


These videos include movement standards from the previous years' competitions, and do not necessarily reflect this year's WODs.





 

 
 
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