Note: Athletes should bring their own jump rope.
Note: Athletes should bring their own jump rope.
WoD 1 – “Thruster Jumps”
RFT
Youth (7-9)
18-12-6
thrusters 10# object (either a dumbell or wall ball)
box jumps 20″/20″ step ups allowed
Youth (10-12)
21-15-9
thrusters 15# bar
box jumps 20″/20″ step ups allowed
Teen (13-15)
21-15-9
thrusters 45#/35#
box jumps 24″/20″ step ups allowed
Teen(16-18)
21-15-9
thrusters 75#/55#
box jumps 24″/20″ step ups allowed
WoD 2 – “Burpee Sprint”
RFT
Youth (7-9 and 10-12)
Buy In: 25m bear crawl, 20 air squats
5 RFT for (7-9) and 7 RFT for (10-12)
8 deadlifts 18# or .5pd kettlebell
25m sprint
8 burpees over bar
25m sprint
Teens (13-15)
Buy in: 25m bear crawl, 50 air squats
7 RFT
10 deadlfts 85#/65#
25m sprint
10 burpees over bar
25m sprint
Teens (16-18)
Buy in: 25m bear crawl, 50 air squats
7 RFT
10 deadlfts 115#/95#
25m sprint
10 burpees over bar
25m sprint
WoD 3 – “Living the WoDLife” 10′ timecap
RFT
Youth (7-9yrs)
20 hang power cleans 5.5# weighted PVC, emphasis on technique, no reverse curls
20 sit-ups
20 single unders
20 weighted lunges 10# sandbag or plate
20 single unders
20 sit-ups
20 hang power cleans
Youth (10-12yrs)
20 hang power cleans 15# bar, emphasis on technique, no reverse curls
20 sit-ups
20 single unders
20 weighted lunges 10# sandbag or plate
20 single unders
20 sit-ups
20 hang power cleans
Teens (13-15yrs)
30 hang power cleans 45/35#
30 sit-ups
30 double unders (or 60 single unders)
30 weighted lunges 15/10# plate
30 double unders (or 60 single unders)
30 sit-ups
30 hang power cleans
Teens (16-18yrs)
30 hang power cleans 65/55#
30 sit-ups
30 double unders (or 60 singles)
30 weighted lunges 25/15# plate
30 double unders (or 60 singles)
30 sit-ups
30 hang power cleans
