5:00pm – 7:00pm Early Check-In from 5-7 PM at the Grand Hall Pavilion. You will NOT have to pay to access the park. Tell them at the gate that you are there to check-in for THE GARAGE GAMES and they will give you a pass for the evening. Come stake out the competition layout and visit some of our vendors and sponsors that will be onsite for your enjoyment.
5:00pm – 7:00pm Low Country Boil at Sunset Cove: Come and enjoy this Southern favorite Friday night (5pm to 7pm) at Sunset Cove Cafe: a steaming pot of shrimp, corn on the cob, potatoes, and smoked sausage. Indulge in this true Southern staple while relaxing lakeside. Price is $19.95 per person.
Elite, Individuals, 2 Person Teams, Youth and Teens
7:00am Check In
7:30am Athlete Meeting
8:00am-10:00am Beach WoDs
10:00am-4:00pm WoDs at Grand Hall and Carriage House
5:00pm Awards Ceremony
7:00pm Live Concert (admission charges apply)
Elite WoDs will be worked in with regular WoDs (similar equipment).
Elite and all 4 person teams
7:00am Check In
7:30am Athlete Meeting
8:00am-10:00am Beach WoDs
10:00am-4:00pm WoDs at Grand Hall and Carriage House
5:00pm – Awards Ceremony
ALL ONSITE ACCOMMODATIONS ARE NOW FULL. CLICK HERE TO SEE OFFSITE HOTEL OPTIONS.
Click on the category below to go to those WoDs
Elite and all RX individual divisions ONLY
For Time
50 Sandbag Squats
Buoy Swim (150m*)
Elite - 80#
Rx and Masters < 50 - 60#/40#
Masters Rx 50+ - 40#/20#
* Actual distance may vary but it will be the same for everybody.
Beginner and all Scaled divisions
For Time
Row 500M - Shoulder Slam Ball 8x (6x for beginners), 25ft Walking Lunge with Ball
Row 400M - Shoulder Slam Ball 6x (4x for beginners), 25ft Walking Lunge with Ball
Row 300M - Shoulder Slam Ball 4x (2x for beginners), 25ft Walking Lunge with Ball
All divisions - 50#/30#
All divisions
9 Minute AMRAP - Elite, Rx, Masters RX
8 Minute AMRAP - Scaled, Scaled Masters, Beginner
6-4-2 couplet
Thrusters
Pull-ups
then, AMRAP of Wall Balls
How it works:
Start with 6-4-2 of the couplet, then begin wall balls for reps.
Elite: At the top of 2, 4, 6 and 8 minutes, repeat the couplet (6-4-2 Thrusters and Pull-ups) then resume wall balls.
Rx, Masters Rx - At the top of 3 and 6 minutes, repeat the couplet (6-4-2 Thrusters and Pull-ups) then resume wall balls.
Beginners, Scaled and Masters Scaled - At the top of 4 minutes, repeat the couplet (6-4-2 Thrusters and Pull-ups) then resume wall balls.
Elite, Rx, Masters Rx < 55 - 95#/65#, wall ball 20#/14# to 10ft/9ft
Masters Rx 55+ - 75#45#, wall ball 20#/14# to 10ft/9ft
Scaled and Scaled Masters <60 - 65#/45#, 3x jumping pull-ups, wall ball 14#/10# to 10ft/9ft
Scaled Masters 60+ - 45#/35#, 3x jumping pull-ups, wall ball 14#/10# to 10ft/9ft
Beginners - 45#/35#, 3x jumping pull-ups, 14#/10# to 9ft
All divisions
3 sets of 3 minute AMRAPs with 2 minutes rest between each round
AMRAP 1: Upward ladder 2, 4, 6, 8....
Squat snatches
Bar facing burpees
Rest 2 minutes.
AMRAP 2: Upward ladder 2, 4, 6, 8....
Cleans
Bar facing burpees
Rest 2 minutes.
AMRAP 3: Upward ladder 2, 4, 6, 8....
Deadlifts
Bar facing burpees
Elite - #135/95#, 185#/135# and 315#/205#
Rx and Masters Rx < 45 - 135#/95# (any snatch method), 165#/115# and 315#/205#
Masters Rx 45-54 - 115#/75# (any snatch method), 135#/95# and 275#/185#
Masters Rx 55+ - 95#/65# (any snatch method), 135#/95# and 225#/135#
Scaled - 95#/65# (any snatch method), 115#/75# and 225#/135#
Scaled Masters < 55 - 75#/45# (any snatch method), 75#/45# and 185#/115#
Scaled Masters 55+ - 55#/35# (any snatch method), 55#/35# and 135#/95#
Beginners - will only do AMRAP 2 (cleans) and AMRAP 3 (deadlifts) 75#/45# and 135#/95#
Elite ONLY - Sunday
One Minute to perform a hang squat clean and thruster (unbroken) followed by one minute to move tot he next station. Every second minute on the minute you will attempt one lift. Failure is the end of the ladder and score is the highest weight successfully lifted. 155#/85#, 175#/95#, 195#/105#, 205#/115#, 215#/125#, 225#/135#, 235#/145#, 245#/155#, 255#/165#, 265#/170#, 275#/175# then AMRAP for One Minute at 285#/180# Elite ONLY - Sunday Running, repeating 4 minute clock. You have 4 minutes to reach each rep total. Lowest score (time) wins. Remaining reps per section will be added to your time (as seconds). Any time you come off of bar, set bar down, break, or miss a rep you will be given a 1 second penalty. At completion of all required reps, you are given an opportunity to row for bonus time. Every 200m reduces your score by 1 second. There is no pause in the clock from each 4 minute section, thus it is up to the athlete to use the time wisely, and make decisions about rowing or resting. 20 Bar muscle ups Elite - 135#/95# For reps and time Youth (7-9) will run .75 mile Downward ladder for time Youth (7-9) - 1x singles, dumbbell thrusters 5#, weighted PVC 5.5-6# * Single-unders may be done in lieu of double-unders. Rounds For Time 12min time cap Youth (7-9) - 35#, 10# 2min AMRAP RX team divisions ONLY For time Rx Team - 60#/40# Scaled team divisions For time Rx Team - 60#/40# Two consecutive 4 minute AMRAPS for a total of 8 minutes work 4 minute AMRAP 1: Upward ladder 2, 4, 6, 8... 4 minute AMRAP 2: Rx - 95#/65#, 20#/14# to 10ft/9ft Partners get to switch off as often, or as little as they like as long as only one partner is working at a time. 3 rounds of variable time AMRAPs with 1 minute rest between each round AMRAP 1: 3 minutes to do inverse ladder 10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10, then back up if time allows. 1 Minute Rest AMRAP 2: 2 minutes to complete... 1 Minute Rest AMRAP 3: 2 minute upward ladder 2, 4, 6, 8... Rx - 135#/95#, deadlift bar 275#/155# Swimming and Sandbagging for time. Teams split into 2 pairs - swimmers and sandbaggers. The swimmers will go on a 100m swim relay while the sandbaggers complete the following AMRAP. Score is the total time of the swim minus 30 seconds for every round of the sandbag AMRAP successfully completed. Sandbag AMRAP will last as long as it takes for the swimmers to complete the 100m relay. Sandbag team members will switch each round. Rx - 60#/40# For time - 12 min time cap for Rx and 14 min time cap for Open 3000m row Break up work as desired among partners, one person on the rower and ONE athlete doing work other than the rower. You can switch from movement to movement as often as needed, however for mixed teams, one barbell will be on the ground when the other barbell is moving, a jump rope is spinning, or a burpee is being performed. You cannot rack a barbell waiting to perform a movement. AND no less than three of any one movement can be done before switching to another. Score is the time all reps and row are completed. Score at time cap is the time and total of meters achieved when the wheel stops spinning (last pull at time), added to the total of all other reps completed (doubles/singles and burpees count the same as barbell movements). Rx - 135#/95# 10 minute AMRAP, upward ladder 2, 4, 6, 8... Station ONE: Station TWO: Divide team into two pairs (FFMM teams will divide with two FM pairs). Pair 1 will perform the work at Station ONE while Pair 2 performs the work at Station TWO. Mix the work however you want. When Station ONE completes the round of 4, and when Station TWO completes the round of 6, the pairs switch. When Station ONE completes the round of 8 and Station Two completes the round of 12, they will switch back. When Station ONE completes the round of 10, regardless of what number station Two is on, the team can now break their pairings and switch back and forth as often as they want. There are no more “pairings”, but they are free to push through the work in any way they want, and can completely abandon a station if they want. Though athlete pairings can be broken up, there is still only ONE athlete working at a time per station. And the work has to be done in order. Complete any couplet that you are working on in order. Score is the total combined reps. Rx - 155#/105#, slam ball 80#/50# WoD: "Race For Reps"
30 Front squats
200 Double-unders
30 Shoulder to overhead
40 Toes to barJUNIOR CHAMPIONS (Youth/Teens)
WoD 1: "Navy PRT" Location - Beach
2 min max sit-ups for reps
2 min max push-ups for reps
1.5mi run for timeWoD: "One More..." by One More Athletics
50 double-unders
40 wall balls
30 burpees to plate
20 snatches
AMRAP pull-ups
Youth (10-12) - 2x singles*, dumbbell thrusters 10#, 15# bar
Teen (13-15) - 3x singles*, 14#/10# to 10ft/9ft, 45#/35#
Teen (16-18) - 3x singles*, 20#/14# to 10ft/9ft, 65#/55#WoD: "Row, Lift & Lunge"
Row 500M, 8 deadlifts, 25ft weighted walking lunge, 25ft farmer\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s carry
Row 400M, 6 deadlifts, 25ft weighted walking lunge, 25ft farmer\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s carry
Row 300M, 4 deadlifts, 25ft weighted walking lunge, 25ft farmer\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s carry
Row 200M, 2 deadlifts, 25ft weighted walking lunge, 25ft farmer\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\\'s carry
Youth (10-12) - 55#, 15#
Teen (13-15) - 95#/75#, 25#/15#
Teen (16-18) - 135#/105#, 35#/25#
Teen divisions must hold weight overhead with arms fully locked out.WoD: "Extra Credit" (floater WoD)
Muscle-upsTWO PERSON TEAMS
WOD: "Buoy Race"
50 sandbag squats
150m swim
Partner 1, swims to the buoy and back while Partner 2 performs 50 sandbag squats. Partners then switch and repeat the movements. Time is called when the second swimmer completes the required distance (and partner 1 must have completed the full 50 squats).WOD: "Beach Race"
50 sandbag squats
800m run
Partner 1, runs 800m while Partner 2 performs 50 sandbag squats. Partners then switch and repeat the movements. Time is called when the second runner completes the required distance (and partner 1 must have completed the full 50 squats).WOD: "Just ONE MORE" by One More Athletics
Thrusters
Chest to bar pull-ups
Wall Balls
Open - 75#/45#, chin over bar pull-ups, 20#/10# to 10ft/9ftWOD: "The 9s"
Snatches
Bar facing burpees
5 cleans
5 bar facing burpees
Deadlifts
Bar Facing Burpees
Open - 95#/55#, deadlift bar #225/135#
In AMRAP 1, athlete must complete an entire couplet before switching. In AMRAP 2 athletes MUST switch after each couplet (5/5) and in AMRAP 3 athletes may switch anytime they want.FOUR PERSON TEAMS
WoD: "2 For Shore"
10/5 (Men/Women) Sandbag Cleans
10 Sandbag Squats
10/5 Stationary Sandbag Lunges
Open - 40#/20#WoD: "Rowing The Line" by Concept2
100 sumo deadlift high pull
100 shoulder to overhead
100 burpee over partner
300 double-unders (Rx)
500 single-unders (Open)
Open - 95#/65#WoD: "Earn ONE More"
Bar muscle ups (Rx)
Chin over bar pull-ups (Open)
Squat cleans
Shoulder slam ball
Toes to bar
Open - 115#/65#, slam ball 50#/30#