Christmas Chaos 2015

Individual 12/12/15

There are two “Floater WODs”. These two WODs must be completed within the time allotted, but may be completed at anytime. Plan to complete these strategically around your heat times in the three scheduled WODs. There are two WODs all competitors will perform. There is a third WOD that will be considered the championship WOD for the top four individuals only.

Floater #1

“Jingle Bell Rock”

300 M Row

30 KB Swings

200 M Row

20 KB Swings

100 M Row

10 KB Swings

Males – 32kg KBs for advanced, 24kg KBs for other divisions.

Females – 24kg KBs for advanced, 16kg KBs for other divisions.

Floater #2

“I Want A Hippopotamus for Christmas”

30’/:20 Tire Pull

Tire A – @ 250#, Tire B – @ 150#

At GO, you will move your tire 30’ for time; or for distance if you do not reach 30’ in :20 or less. You will have the option to pull either tire you wish; the ones that pull tire A will place higher than anyone pulling tire B, no matter the time/distance. You are allowed to “harness” the strap or keep the strap in hand (anyway you want to pull it). I understand this will be a heavy load for some. It is all relative, as it will also be “heavy” for others in your division. Don’t stress, everyone will be able to move these tires.

WOD #1

“Grandma Got Run Over By A Reindeer”

• 4:00

500 M Row

Snatch AMRAP – Advanced, M-135#/F-95# Intermediate/Masters, M-95#/F-65#

• 2:00

Recover, add load for C&J, and return to run start line.

• 4:00 

500 M Row

Clean and Jerk AMRAP – Advanced, M-165#/F-115# Intermediate/Masters, M-115#/80#

** Don’t let the loads fool you. This one’s nasty! There will be 4 scores earned with WOD 1 – two for the rows, two for the AMRAPs. Begin each 4:00 with a 500 m row. Whatever time you have remaining is the time you have for as many barbell movements as you can rep.

WOD #2

“Let It Snow”

• Advanced – 3 Rounds:

10 Overhead Squats, M-135#/F-95#

20 Wall Balls, M-20# at 11’/F-20# at 9’

• Intermediate/Masters – 3 Rounds:

10 Front Squat, M-135#/F-95#

20 Wall Balls, M-20# at 10’/F-14# at 9’

WOD #3 – Championship WOD (top 4)

“Santa Claus Is Coming To Town”

• Advanced – For Time (10:00 Cutoff):

100 Double Unders

21 Calorie Row

15 Bar Muscle Ups

9 Sumo Deadlift High Pulls, 135# male/95# female

• Intermediate/Masters – For Time (10:00 Cutoff)

100 Double Unders/300 Singles

21 Calorie Row

15 Thrusters, 95#/65#

* every time you dump the bar, perform 3 on-the-spot box jumps, 24″/20″

9 Sumo Deadlift High Pull, 95#/65#

Teams 12/13/15

There will be three WODs all teams will perform and a fourth WOD considered the championship WOD for the top four teams only.

WOD #1

“Mistletoe and Holly” 

• Advanced – 8:00

10 Partner Deadlifts

50 Double Unders each, simultaneously

The dl will begin at 250# and 20# will be added each round – 250#, 270#, 290#…etc. We will use a 45# bar and, of the original 250#, 115# will be loaded on the male side and 90# will be loaded on the female side. A 10# plate will be added to each side to advance to the next round. We will allow you to chose which side will be the male and which side will be the female. Both partners will perform 50 double unders at the same time (not synchronized), before returning to the bar for the next set of dl.

• Intermediate/Masters – 8:00

10 Partner Deadlifts

50 Double Unders/150 Singles (you chose) each, simultaneously

The dl will begin at 160# and 20# will be added each round – 160#, 180#, 200#…etc. We will use a 45# bar and, of the original 160#, 70# will be loaded on the male side and 45# will be loaded on the female side. A 10# plate will be added to each side to advance to the next round. We will allow you to chose which side will be the male and which side will be the female. Both partners will perform 50 double unders/150singles at the same time (not synchronized), before returning to the bar for the next set of dl.

WOD #2

“The Little Drummer Boy”

• Advanced – For Time (10:00 cutoff):

Male First

30’ Handstand Walk

10 Chest-to-Bar Pull Ups

10 Handstand Push Ups

10 Chest-to-Bar Pull Ups

Dash back to partner to perform the same.

• Intermediate/Masters – For Time (10:00 Cutoff):

Male First

30’ Plate Overhead Walking Lunge, 45#/25#

10 Pull Ups/30 Ring Rows

20 Over-the-Plate Burpees

10 Pull Ups/30 Ring Rows

30’ Plate Overhead Walking Lunge back to finish/tag partner

WOD #3

“Rockin’ Around the Christmas Tree”

5-4-3-2-1:

Snatch;  Advanced M-135#/F-95#; Intermediate/Masters M-95#/65#

Box Jump-Overs (step up and over is allowed), 24″/20″

One partner begins (either one, you chose) with 5 snatches and 5 box jump-overs. Then, the other partner performs 5 of each. The first partner goes to 4, then the second goes to 4. Etc., etc., etc.

WOD #4 – Championship WOD

“Feliz Navidad”

3:00 Rounds – “Last Man (team) Standing”

12 Deadlift

9 Hang Power Cleans

6 Shoulder to Overhead

* Both partners must each complete all 27 reps of the three movements in the 3:00. Any time remaining in that round is idle unless it is a round to add weight. Begin with the deadlift at the top of 3:00 in the next round. Continue until one or both partners cannot get all 27 reps each in a round. You will then be credited for the reps you did get.

** Beginning weight, Advanced – 155# male/105# female; Intermediate/Masters – 115# male/75# female

*** Every 3 Rounds, any team remaining, will add 10# total to their bars.