SCHEDULE for the Weekend:
Check-In: 6-7 PM Friday Night
Check-In: 7:00-8:00 AM
Individual WOD1
Beginner Heats Begin: 8:15
Scaled/Master Heats Begin: 8:50
Rx Heats Begin: 9:45
Kids WOD 1 – 10:15
Team WOD 1
Scaled Teams Begin: 10:30
Rx Teams Begin: 11:06
Individual WOD 2
Beginner Heats Begin: 12:10
Scaled/Master Heats Begin: 12:38
Rx Heats Begin: 1:20
Kids WOD 2 – 1:45
Team WOD 2
Scaled Teams Begin: 2:00
Rx Teams Begin: 2:22
Individual WOD 3
Beginner Heats Begin: 3:00
Scaled/Master Heats Begin: 3:22
Rx Heats Begin: 3:55
Team WOD 3
Scaled Heats Begin: 4:25
Rx Heats Begin: 4:51
SUNDAY
Message – 8:00
Individual WOD 1
Beginner Heats Begin: 8:15
Scaled/Masters Heat Begin:8:33
Rx Heats Begin: 9:00
Team WOD 1
Scaled Teams Begin: 9:25
Rx Teams Begin: 9:45
Kids WOD #3 – 10:15
Individual Round 1:
Beginner Heats Begin: 10:30
Scaled/Masters Heat Begin: 10:48
Rx Heats Begin: 11:15
Team Round 1:
Scaled Teams Begin: 11:40
Rx Teams Begin: 12:07
Individual Round 2:
Beginner Heats Begin: 12:40
Scaled/Master Heats Begin: 1:02
Rx Heats Begin: 1:35
Kids WOD #4 – 1:55
Team Round 2:
Scaled Teams Begins: 2:10
Rx Team Begins: 2:32
Individual FINAL:
Beginner Heats Begins: 3:00
Scaled/Masters Heats Begin: 3:11
Rx Heats Begin: 3:33
Team FINAL:
Scaled Teams Begin: 3:50
Rx Teams Begin: 4:01
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There has been some confusion over the first event on Day one for both Individuals and Teams. The individual event is detailed below for reference. This event is a two part event. The first part is a 5 minute AMRAP. The individuals will start with the 400m run and proceed through the listed reps and movements as far as possible within the 5 minutes. After the 5 minutes is complete, the judge will record the number of completed reps and the athlete will rest for 1 minute. After the 1 minute rest, the athlete will again start with the 400m run and complete the entire list of reps and movements for time……with a 10 minute cap.
The first event on Day 1 for teams is structured the same way except that the teams can tag in/out at any point during either part A or part B as long as only one person is working at a time.
Day 1 – Individual Event #1A & 1B
400m Run
20 – Shoulder to Overhead 115/80 (95/65) 75/55
25 – Toes to Bar (Straight Leg Sit Ups)
30 – Air Squat
25 – Toes to Bar (Straight Leg Sit Ups)
20 – Shoulder to Overhead 115/80 (95/65) 75/55
Part A – 5 minute AMRAP (will be used as a tiebreaker if needed)
Rest 1 minute
Part B – For time (10:00 cap)
There will be 2 scores on this workout.
KIDS WORKOUTS!!!! The kids workouts will be scheduled between the Adult Individual and Team workouts, two each day…….one in the morning and one in the afternoon. All 4 workouts will have a time cap of 8 minutes.
Day 1 – Kids #1
21-15-9
Med Ball Thruster 10#(Boys 10-12)/7# (Girls and Boys 7-9)
Box Jump 16”/12”
with 30 – Single Unders after each round
Day 1 – Kids #2
3 rounds for time:
10 – KB Deadlift 35#/26#
50′ Run
10 – Burpee to Plate 10#
50′ Run
Day 2 – Kids #1
15-12-9
Wallball 10#/7#
Toes through Rings OR Straight leg Sit Ups….substitute at +3 reps each round (18-15-12)
Day 2 – Kids #2
5 rounds for time:
100m Run with med ball 10#/7#
10 – Broad Jump Burpee (minimum 3′ jump)
Day 1 – Individual Event #1A & 1B
400m Run
20 – Shoulder to Overhead 115/80 (95/65) 75/55
25 – Toes to Bar (Straight Leg Sit Ups)
30 – Air Squat
25 – Toes to Bar (Straight Leg Sit Ups)
20 – Shoulder to Overhead 115/80 (95/65) 75/55
Part A – 5 minute AMRAP (will be used as a tiebreaker if needed)
Rest 1 minute
Part B – For time (10:00 cap)
There will be 2 scores on this workout.
Day 1 – Individual Event #2
EMOM Snatch Complex Ladder (1 Snatch + 2 Overhead Squat)
RX – 9 bars from 115/75 up to 205/130
Masters & Scaled – 9 bars from 75/45 up to 130/90
Beginner – 9 bars from 65/35 up to 110/80
Athletes will perform 1 complex every minute on the minute until failure.
Day 1 – Individual Event #3
For time: 21-15-9 (8:00 cap)
Thruster 95/65 (75/55) 65/45
Box Jump 24/20 (Beginners division can step up)
with 50 – Double Unders (Single Unders) after each round.
Day 2 – Individual Event #1
For time: (7:00 cap)
25 – Wallball 20/14 (14/10)
10 – Ground to Overhead 135/95 (115/75) 75/45
25 – Burpee to 45# Plate
10 – Ground to Overhead 135/95 (115/75) 75/45
25 – Wallball 20/14 (14/10)
Day 1 – Team Event #1A & 1B (tag in/out with only one person working at a time)
100 – Double Under (2:1 Single Under)
20 – Over Box Burpee 24/20
25 – Deadlift 225/155 (165/125)
30 – Wallball 20/14 (14/10)
25 – Deadlift 225/155 (165/125)
20 – Toes through Rings (Straight Leg Sit Ups)
100 – Double Under (2:1 Single Under)
Part A – 5 minute AMRAP (will be used as a tiebreaker if needed)
Rest 1 minute
Part B – For time (10:00 cap)
There will be 2 scores on this workout.
Day 1 – Team Event #2
8 minute AMRAP – alternating partners
1 minute Max reps Handstand Push Ups (Hand-Release Push Ups) (A)
1 minute Max reps Handstand Push Ups (Hand Release Push Ups) (B)
1 minute Max reps Pull Ups (Jumping Pull Ups) (A)
1 minute Max reps Pull Ups (Jumping Pull Ups) (B)
1 minute Max reps Shoulder to Overhead 135/95 (95/65) (A)
1 minute Max reps Shoulder to Overhead 135/95 (95/65) (B)
1 minute Max reps Clean 135/95 (95/65) (A)
1 minute Max reps Clean 135/95 (95/65) (B)
Day 1 – Team Event #3 (tag in/out with only one person working at a time)
For time: 30 – Snatch Complex 115/80 (95/65) (10:00 cap)
Complex = 1 Deadlift + 2 Hang Snatch + 1 Overhead Squat + 2 Overhead Lunge (one with each leg)
Day 2 – Team Event #1
8 minute AMRAP – tag in/tag out
50 – Alternating Pistols (sub Goblet Squat 62/44 (53/35))
50 – Alternating KB Ground to Overhead 62/44 (53/35)
50 – Burpee to 45# Plate
After Event #1 on Day 2, the top 8 finishers from each division will go on to the 3 round head-to-head tournament. Only the winners move on to the next round. The three workouts for the tournament will be announced at the end of Day 1.
Here are some guidelines/descriptions for each division:
RX – Heavy barbell movements, advanced gymnastics and pretty much anything else we can think of. Nothing is off limits! Judges will uphold strict standards and there will be NO warnings on bad reps. If you choose this division, your FRAN time should be 6:00 or less and you should be able to Snatch 135/95 for reps.
Scaled – Moderate weight on barbell movements with minimal gymnastics. Judges standards will be slightly looser than RX and there will be one warning on bad reps prior to a call of “no rep”. If you choose this division, your FRAN time should be between 6:00 and 10:00 with pull ups or jumping pull ups and a weight of 85/55 on the thruster and you should be able to Snatch 95/55 for reps.
Masters – Same weight as Scaled on barbell movements and RX standards on gymnastics with an option of prescribed substitutions. Judges will uphold the same strict standards as the RX division and there will be NO warnings on bad reps. If you choose this division, you must be at least 40 years of age, you should have a FRAN time of 6:00 to 10:00 with pull ups and a weight of 85/55 on the thruster. You should be able to Snatch 95/55 for reps.
Beginner – Light weight on the barbell movements and modified gymnastics with a greater emphasis on conditioning and basic athletic movement rather than strength or skill. The judges will become more of a coach for this division and there will be two warnings prior to a call of “no rep”. You should be able to Snatch 75/55 for reps.
Kids – No weightlifting. Emphasis on athletic movement and enjoyment. The judges will be coaches and cheerleaders. As many as 3 warnings may be given prior to a “no rep” call.
