Please note that the Individual Competition for Rx and Scaled will take place on Saturday and Masters and Teams competition will take place on Sunday!! Master divisions MAY be combined if necessary!! The event will end around 5:00 PM both days.
There will be over $10,000 total worth of prizes awarded for the event. 1st, 2nd and 3rd place finishers in each division will share in the prize pool!!!! The Affiliate with the most entries (at least 10) will receive an Air Assault Bike!!!
We are also in need of judges. Judges will receive Rogue gift cards for each day of judging as well as 1 ticket for each day of judging for a chance to win an Air Assault Bike to be given away as well!!!
Although posted, WOD’s are subject to change.
RX Individual WODs
WOD 1 – 7 Minute AMRAP thruster progression (Men 135 lb, Women 85 lb)
Thruster 3 reps, 3 Toes-to-bar
Thruster 3 reps, 6 Toes-to-barThruster 3 reps, 9 Toes-to-bar
Thruster 6 reps, 3 Toes-to-bar
Thruster 6 reps, 6 Toes-to-barThruster 6 reps, 9 Toes-to-bar
Continue following this trend for 7 minutes
WOD 2 – Snatch Ladder (Power or Squat) Max rep unbroken deadlifts after failure or last station for tie breaker (2 attempt max per station)
Men 135, 165, 185, 205, 225, 245, 255, 265, 275, 285, 295, 305
Women 65, 85, 95, 105, 115, 125, 135, 145, 155, 165, 175, 185
WOD 3 – Chipper 10 Minute AMRAP
1000 Meter Row Buy-in
10 Pullups
15 Box Jump overs 30, 24
20 Wallballs 20,14
The clock starts with the row, it will be the buy in and one time only, then the rest of the time is an AMRAP with Pullups, Box Jump Overs, and Wallballs
WOD 4 – Max Calorie on the Assault Bike time to be announced at event (it will be short but brutal)
Scaled Individual WODs:
WOD 1 – 7 Minute AMRAP thruster progression (Men 85 lb, Women 55 lb)
Thruster 3 reps, 3 Weighted Sit-ups (45/25 plate overhead)
Thruster 3 reps, 6 Weighted Sit-ups
Thruster 3 reps, 9 Weighted Sit-ups
Thruster 6 reps, 3 Weighted Sit-ups
Thruster 6 reps, 6 Weighted Sit-ups
Thruster 6 reps, 9 Weighted Sit-ups
Continue following this trend for 7 minutes
WOD 2 – Clean Ladder (Power or Squat) (2 attempt max per station)
Men 135, 165, 185, 205, 225, 245, 255, 265, 275, 285, 295, 305
Women 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 200
WOD 3 – Chipper 10 Minute AMRAP
1000 Meter Row Buy-in
10 Hand Release Push-ups
15 Box Jumps 24, 20
20 Wallballs 14, 10
The clock starts with the row, it will be the buy in and one time only, then the rest of the time is an AMRAP with Push-ups, Box Jumps, and Wallballs
WOD 4 – Max Calorie on the Assault Bike time to be announced at event (it will be short but brutal)
TEAM RX WODs
WOD 1 – For time:
2,000m row (1,000m each. One rows at a time)
WOD 2 – Max Effort Complex
8 minutes to establish
Snatch (power or squat) + Hang Snatch (power or squat)
1 member LIFTS at a time
WOD 3 – 8 minute AMRAP
50 Wallballs 20, 14
40 Toes-to-bar
30 Burpees
20 Box Jump Overs 30, 24
10 Strict Press 115, 75
I member works while one rests. Split reps however you see fit.
WOD 4 – 8 minute AMRAP
P1 : Calorie Bike
P2: 10 Chest-to-bar Pull-ups
15 Thrusters 95, 65
TEAM Scaled WODs
WOD 1 – For time:
2,000m row (1,000m each. One rows at a time)
WOD 2 – Max Effort Complex
8 minutes to establish
Clean (power or squat) + Hang Clean (power or squat)
1 member LIFTS at a time
WOD 3 – 8 minute AMRAP
50 Wallballs 14, 10
40 Weighted Sit-ups 45, 25 (plate overhead)
30 Burpees
20 Box Jumps 24, 20
10 Strict Press 85, 55
I member works while one rests. Split reps however you see fit.
WOD 4 – 8 minute AMRAP
P1 : Calorie Bike
P2: 10 Kettlebell Swings 53, 35
15 Thrusters 85, 55
MASTERS 40-49 WODs
WOD 1 – 7 Minute AMRAP thruster progression (Men 115 lb, Women 85 lb)
Thruster 3 reps, 3 Weighted Sit-ups (45/25 plate overhead)
Thruster 3 reps, 6 Weighted Sit-ups
Thruster 3 reps, 9 Weighted Sit-ups
Thruster 6 reps, 3 Weighted Sit-ups
Thruster 6 reps, 6 Weighted Sit-ups
Thruster 6 reps, 9 Weighted Sit-ups
Continue following this trend for 7 minutes
WOD 2 – Clean Ladder (Power or Squat) (2 attempt max per station)
Men 135, 165, 185, 205, 225, 245, 255, 265, 275, 285, 295, 305
Women 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 200
WOD 3 – Chipper 10 Minute AMRAP
1000 Meter Row Buy-in
10 Pull-ups
15 Box Jumps 24, 20
20 Wallballs 20, 14
The clock starts with the row, it will be the buy in and one time only, then the rest of the time is an AMRAP with Pull-ups, Box Jumps, and Wallballs
WOD 4 – Max Calorie on the Assault Bike time to be announced at event (it will be short but brutal)
MASTERS 50+ WODs
WOD 1 – 7 Minute AMRAP thruster progression (Men 95 lb, Women 65 lb)
Thruster 3 reps, 3 Weighted Sit-ups (45/25 plate overhead)
Thruster 3 reps, 6 Weighted Sit-ups
Thruster 3 reps, 9 Weighted Sit-ups
Thruster 6 reps, 3 Weighted Sit-ups
Thruster 6 reps, 6 Weighted Sit-ups
Thruster 6 reps, 9 Weighted Sit-ups
Continue following this trend for 7 minutes
WOD 2 – Clean Ladder (Power or Squat) (2 attempt max per station)
Men 135, 165, 185, 205, 225, 245, 255, 265, 275, 285, 295, 305
Women 95, 105, 115, 125, 135, 145, 155, 165, 175, 185, 200
WOD 3 – Chipper 10 Minute AMRAP
1000 Meter Row Buy-in
10 Push-ups
15 Box Jumps 20, 12
20 Wallballs 14, 10
The clock starts with the row, it will be the buy in and one time only, then the rest of the time is an AMRAP with Push-ups, Box Jumps, and Wallballs
WOD 4 – Max Calorie on the Assault Bike time to be announced at event (it will be short but brutal)
Finals – There will be a final event for each division with the top athletes competing.
Movement Standards:
RX (individual and team) Barbell movements 135/95 for reps, HSPU, Box jumps 30/24, Chest to bar Pullups, KBS 70/53, Toe to Bar, Double unders, Rowing/Running, Wall Balls 20/14
Scaled (individual and teams) Barbell movements 95/65 for reps, Pushups HR, Box jumps 24/20, Jumping Pullups, KBS 53/35, Sit ups, Single jump ropes, Rowing/Running, Wall Balls 14/10
Masters 40-49 Barbell Movements 115/85 for reps, Pushups HR, Box Jumps 24/20, Pullups, KBS 53/35, Sit Ups, Double Unders, Rowing/Running, Wall Balls 20/14
Masters 50+ Barbell Movements 95/65 for reps, Pushups, Box Jumps 20/12, Jumping Pullups, KBS 35/26, Situps, Single Jump rope, Rowing/Running, Wall Balls 14/10
