Week 1
Jan 15 - Jan 22

Burpee Pull Burpee
Division II

4 athletes on each team will complete:

  • AMRAP in 2 minutes:
  • Burpees over the bar

Straight into:

  • 4 minutes to find:
  • 4 Rep Max Deadlift

Back to:

  • AMRAP in 2 minutes:
  • Burpees over the bar

Scoring

Score: Total Points (1 point / rep + 1 point per pound lifted)

Spread: 100 Points
2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards

Pairs Cardio Balls
Division II

2 Teams of 2 Athletes will complete:

30 - 20 - 10

  • Calorie Row OR Assault Bike
  • Wallballs (20/14 @ 9')

Scoring

Score: Total time for both teams of 2 to finish.

Spread: 60 Seconds

2 points: Team with fastest time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

The first 2 athletes will complete the WOD with 1 athlete working at a time (30 calories, 30 wallballs, 20/20, 10/10)
once they complete the 20th wallball the next team will complete the same
Time is completed when the second pair completes the final wallball

Standards

All movements follow typical standards
Walballs will be done to a 'bum ball'

Rotating Snatch & Pull
Division II

4 Athletes on a team will complete 3 rounds, for total reps of:

1 minute AMRAP per station:

  • A) Alternating Dumbbell Snatch (40 / 30)
  • B) Rest
  • C) Pullups (Rx / nude band optional)
  • D) Rest

Scoring

Score: Total Reps

Spread: 50 Reps

2 points: Team with most reps
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete will begin on a different station (2 judges required / team)
2 athletes will begin on the 'rest' station
Rotate every minute for 12 minutes

Standards

All movements follow typical standards
Male pullups follow typical Rx Standard
Female athletes have the choice to use a nude band
Dumbbell must touch the ground at the bottom of each rep and show full extension above the athletes head at the top
Sub Kettlebell Swings if facility does not have DB

Burpee Pull Burpee
Division III

4 athletes on each team will complete:

  • AMRAP in 2 minutes:
  • Burpees over the bar

Straight into:

  • 4 minutes to find:
  • 3 Rep Max Deadlift

Back to:

  • AMRAP in 2 minutes:
  • Burpees over the bar

Scoring

Score: Total Points (1 point / rep + 1 point per pound lifted)

Spread: 100 Points
2 points: Team with most points
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete must complete both parts (back to back)
Score = total reps + total lbs lifted
Female lifts x1.5

Standards

All movements follow typical standards

Pairs Cardio Balls
Division III

2 Teams of 2 Athletes will complete:

30 - 20 - 10

  • Calorie Row OR Assault Bike
  • Wallballs (16/10 @ 9')

Scoring

Score: Total time for both teams of 2 to finish.

Spread: 60 Seconds

2 points: Team with fastest time
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

The first 2 athletes will complete the WOD with 1 athlete working at a time (30 calories, 30 wallballs, 20/20, 10/10)
once they complete the 20th wallball the next team will complete the same
Time is completed when the second pair completes the final wallball

Standards

All movements follow typical standards
Walballs will be done to a 'bum ball'
Captains decide in advance if both teams will re-set the rowers or not.

Rotating Snatch & Pull
Division III

4 Athletes on a team will complete 2 rounds, for total reps of:

2 minutes AMRAP per station:

  • A) Alternating Dumbbell Snatch (30 / 20)
  • B) Rest
  • C) Pullups (Jumping CTB / Jumping chin over)
  • D) Rest

Scoring

Score: Total Reps

Spread: 100 Points

2 points: Team with most reps
1 point: To team that beats spread
0 Points: If team loses by more than spread

Flow

Each athlete will begin on a different station (2 judges required / team)
2 athletes will begin on the 'rest' station
Rotate every minute for 12 minutes

Standards

All movements follow typical standards
Jumping pullups are set so bar is at base of wrist when standing with both hands extended
Females must get chin over bar males must hit chest to bar
Dumbbell must touch the ground at the bottom of each rep and show full extension above the athletes head at the top
Sub Kettlebell Swings if facility does not have DB