• Cost is $35. Sign up before July 1st and use promo code “team” to get $10 OFF!
  • Sign Up deadline Wednesday July 10th.
  • We will build each team with 4 athletes. The teams will be posted by 7/13. All you have to do is sign up.
  • All workouts will be designed for everyone to be able to compete. You’ll have to work together and strategize as a team.
  • We’ll have prizes for the top 3 teams.
  • We’ll also have a prize for the team with the best uniforms.
  • The competition will start on Saturday July 20th at 8am and end by 4pm.

  • Teams will be posted by 7/13.
  • WOD #1 will be posted by 7/15.
  • Heat Times will be posted by 7/16.
  • WOD #2 will be posted by 7/17.
  • WOD #3 will be posted by 7/18.
  • WOD #4 (The Final) will be announced at the comp.

Red

  • Chris R.
  • David C.
  • Mike O.
  • Robyn B

White

  • Alex T.
  • Greg W.
  • Kade S.
  • Lauren C.

Blue

  • Andy E.
  • Daniel Y.
  • Marissa A.
  • Sarah B.

Black

  • Kelly A.
  • Ryan K.
  • Shelly B.
  • Tyler L.

Orange

  • Bryan M.
  • Chris D.
  • Laura K.
  • Paul R.

Green

  • Darren B
  • Jack C.
  • Jimmie K.
  • Megan L.

Purple

  • Branden P.
  • Jessica P.
  • Noah P.
  • Remington P.

Pink

  • Kris B.
  • Nicolette D.
  • Scotty M.
  • Tyler R.

Heat Times:

Click here to view the heat sheet.

4 x 4 Minute AMRAPs with 1 Minute Rest Between.


4 Minute AMRAP #1 – Burpees

Flow: On 3,2,1 GO Athletes will ROW their designated distance (200, 300, 400 or 500). As each athlete finishes they will exit their rower and stand on the bumper plates infront of their rowers. Once last rower is done, all athletes will perform SYNCHRONIZED Burpees for the remainder of the 4 minutes.

Standards: Rowers will count down for each of the designated distances. Athletes can not touch the handles until go. Athletes may choose damper setting. Burpees, all athletes will start on the same side of plate, step back or jump back is allowed. The chest of ALL athletes must be touching the ground at the same time for rep to count. A step forward jump forward is allowed. 2 foot take off on to the plate with step off or jump off is allowed. Step up on to the plate is not allowed.

Main Faults: If an athlete starts to gets up before the last athlete’s chest touches the ground that will be a no rep. That athlete may return back to chest on the floor and as long as all athletes have their chest on the floor they can save the rep.

1 Minute Rest

4 Minute AMRAP #2 – Sandbags

Flow: On 3,2,1 GO Athletes will RUN their designated distance (200, 300, 400, 500). As each athlete finishes they will cross their finish line and then stand next to their designated sandbag (25#, 40#, 55#, 70#). Once last runner has finished, all athletes will perform SYNCHRONIZED sandbag ground to overhead.

Standards: Athletes will line up in designated lane and run that distance on the track. Sandbag starts on the ground, all athletes will start on the same side. Athletes may choose to clean and jerk or snatch the bag over the head and land behind them. Rep counts when all athletes sandbags are behind them on the ground at one time. Sandbag must go overhead, ducking is allowed. Sandbag may not go to the side over the shoulder.

Main Faults: If an athlete starts to pick up their bag before the last athletes bag lands behind them, that will be a no rep. The athlete can let go and as long as all athletes are not touching the bag you can save the rep.

1 Minute Rest

4 Minute AMRAP #3 – Box Jump Overs

Flow: On 3,2,1, GO Athletes will ROW their designated distance (200, 300, 400, 500). As each athlete finishes they will stand infront of the box they will be using (16”, 20”, 24”, 28”). Once the last rower has finished, all athletes will perform SYNCHRONIZED Box Jump Overs.

Standards: Rowers will countdown for each of the designated distances. Athletes may not touch the handles until GO. Dampers may be on athletes choice of setting. Box Jump Overs, all athletes will start on the same side. Athletes must do a 2 foot take off on to the box. 2 feet must land on the box. A jump or step down is allowed. A rep counts when all athletes land on the same side. Step up are not allowed.

Main Faults: If one athlete jumps before the last athlete has landed, that will be a no rep. That athlete can return back to the floor and as long as all athletes are on the floor you can save the rep.

1 Minute Rest

4 Minute AMRAP #4 – Tire Flips

Flow: On 3,2,1 GO Athletes will RUN their designated distance (200, 300, 400, 500). As each athlete finishes they will cross their finish line. Once the last runner has finished athletes may start flipping the tire.

Standards: Athletes will line up in designated lane and run that distance on the track. Tire flips must remain in designated area and be flipped 1 flip forward, 1 flip back. If any part of the tire flips outside of the designated area the team must get the tire inside the designated area for the next rep to count. Teams may choose how to use their athletes for the tire flips.

Main Faults: If the tire if flipped and crosses the side line the rep will count but must be moved back into the box before the next rep will count.

Things to think about when coming up with strategy
– If you row 500m you do not have to jump to the 28″ box.
– If you start using the 70# sandbag and need to switch with a teammate you can. (you don’t have to stay with the sandbag or box height you start with.)
– Be humble and remember whatever is best for the team is what you should do.
– Write whats below on paper and have a game plan. Sarah, Lauren, Andy & I tested this workout and this is what we did.

Round #1
Row (200 Lauren) (300 Andy) (400 Sarah) (500 Alex)
Burpees

Round #2
Run (200 Sarah) (300 Alex) (400 Andy) (500 Lauren)
Sandbags (25# Lauren) (40# Sarah) (55# Andy) (70# Alex)

Round #3
Row (200 Lauren) (300 Andy) (400 Sarah) (500 Alex)
Box Jump Overs (16″ Sarah) (20″ Alex) (24″ Lauren) (28″ Andy)

Round #4
Run (200 Sarah) (300 Andy) (400 Alex) (500 Lauren)
Tire Flips (Side #1 Sarah & Andy) (Side #2 Lauren & Alex)

Score:

WOD #1A
(Point value: 1st=2, 2nd=4, 3rd=6, 4th=8, 5th=10, 6th=12, 7th=14, 8th=16)
Total Reps: 123 Burpees 28 + Sandbags 29 + Box Jump Overs 38 + Tire Flips 28

WOD #1B (worth half the points as 1A)
(Point value: 1st=1, 2nd=2, 3rd=3, 4th=4, 5th=5, 6th=6, 7th=7, 8th=8)
Total of all 200m times added together: 2:45.6 (200m Row #1 0:42.2) + (200m Run #1 0:39.3) + (200m Row #2 0:43.6) + (200m Run #2 0:40.5)

Description


Each teammate will establish ether a 3, 6, 9 or 12 RM in each of the following lifts:

Bench Press
Back Squat
Hang Clean (Power or Squat)
Front Rack Lunge

In the lifting order above, each teammate must do each lift at a designated rep scheme. Only one teammate may do the 3RM, 6RM, 9RM, and 12RM at each lift, and you may not repeat a rep scheme on any subsequent lifts.

You may (for ease of loading the bars,) do any order of the rep scheme (3-6-9-12) within the set lift (Ex: 12-9-6-3, 9-6-12-3. Etc). Once your team is done with that specific lift, you MAY NOT go back. If a teammate FAILS their attempt, they can reattempt as many times as necessary. Your team will have 24 Minutes to establish your numbers. You do get credit for an incomplete attempt but the weight lifted will only be multiplied by the number of reps completed. You may try again at another weight if you fail on an attempt. You may NOT re-rack the bar, or set the bar down in anyway during your attempt.

Notes:

Your team MUST come in with a set plan on who is lifting what rep scheme at each lift, and have an idea of what each athletes goal weights will be. You must fill out the score-card (given at registration or Click Here to view and plan it out ahead of the event) and give it to your judge.

Each Team will have a Women’s 35# Bar and a Men’s 45# Bar.

Each Team will have 6 (45# plates), 2 (35# plates), 4 (25# plates), 4 (15# plates), 6 (10# plates), 4 (5# plates), and 2 (2.5# plates)

Each team will have 2 racks and 2 benches for the Bench Press.

You can warm up before the event or do warm up sets building up to your weight during the event.

Only one athlete can be lifting for a score at a time.

Movement Standard

Bench Press- Athlete will lay on the bench, and may get a lift-off from their spotter. Lift begins with the elbows fully locked out at the top, the bar will then be lowered and MUST touch the chest. The lift ends with the arms fully locked out, BEFORE re-racking. You may not drop the rep into the rack. If the spotter must touch the bar, (besides from the initial lift off, or an assist back into the rack after final lockout) that will be considered a NO-REP. The athletes butt must stay on the bench during the lift.

Back Squat- Weight must be held on the back. Hip crease must pass below the top of the knees at the bottom position, and the hips must fully open at the top. Bar will start on the rack.

Hang Clean- Weight must be deadlifted to full extension on the first rep. The Athlete can then perform a hang clean. The athlete can do a Hang Power Clean or a Hang Squat Clean but the athlete must open their hips and fully extend the knees with the elbows in front of the bar at the top position. The bar may not pass below the knee during any rep. (Bar must start from the floor.) **Yes we know some of you have mobility issues. This may mean you do less weight or less reps**

Front Rack Lunge- Weight must be held in the clean catch position, hands on the bar, elbows up. You may not cross your hands to hold the weight**. Alternating legs, the athlete can step forward or backwards to touch the knee to the floor, and the hips must fully open at the top. (Bar must start from the floor, and will be cleaned up to the shoulders.) **Yes we know some of you have mobility issues. This may mean you do less weight or less reps**

Example

Sarah, Lauren, Andy and I tested this and here is an Example of how we were prepared…

For the Bench Press:
Lauren is doing the 3 RM @ 100
Andy is doing the 6 RM @ 175
Alex is doing the 9 RM @ 205
Sarah is doing the 12 RM @ 125

For the Back Squat
Alex is doing the 3 RM @ 325
Sarah is doing the 6 RM @ 165
Andy is doing the 9 RM @ 195
Lauren is doing the 12 RM @ 185

For the Hang Clean
Andy is doing the 3 RM @ 185
Lauren is doing the 6 RM @ 165
Sarah is doing the 9 RM @ 105
Alex is doing the 12 RM @ 205

For the Front Rack Lunges
Sarah is doing the 3 RM @ 135
Alex is doing the 6 RM @ 185
Lauren is doing the 9 RM @ 105
Andy is doing the 12 RM @ 135

Example of how weight will be calculated with the 1.5 multiplier for women.
– Bench Press Total: 5595 (100 x 1.5 x 3) + (175 x 6) + (205 x 9) + (125 x 1.5 x 12)
– Back Squat Total: 7545 (325 x 3) + (165 x 1.5 x 6) + (195 x 9) + (185 x 1.5 x 12)
– Hang Clean Total: 5917.5 (185 x 3) + (165 x 1.5 x 6) + (105 x 1.5 x 9) + (205 x 12)
– Front Rack Lunge Total: 4755 (135 x 1.5 x 3) + (185 x 6) + (105 x 1.5 x 9) + (135 x 12)

Score:

Total weight lifted x Reps. (Women’s lifted weights will be multiplied by 1.5.)

WOD #2A
(Point value: 1st=2, 2nd=4, 3rd=6, 4th=8, 5th=10, 6th=12, 7th=14, 8th=16)
Overall Total Score: 23810.5 Bench Press 5595 + Back Squat 7545 + Hang Clean 5917.5 + Front Rack Lunges 4755

WOD #2B (worth half the points as 2A)
(Point value: 1st=1, 2nd=2, 3rd=3, 4th=4, 5th=5, 6th=6, 7th=7, 8th=8)
Total of all 3RM Scores: 2587.5 Bench Press (100 x 1.5 x 3) + Back Squat (325 x 3) + Hang Clean (185 x 3) + Front Rack Lunges (135 x 1.5 x 3)
7 Minute Time Cap

On 3, 2, 1 GO, 2 teams will have to Fat Tire Bike a 200, 400, 600 and 800 Meters relay race. Each teams will be provided 2 Fat Tire Bikes. One team will bike the relay 200, 400, 600, 800, while the other team will bike 800, 600, 400, 200. Athletes must tag the next team mate before they can go. Athletes are required to wear the bike helmet that is provided. This is a bracketed event and teams will do this at least 3 times.

Score:

(Point value: 1st=2, 2nd=4, 3rd=6, 4th=8, 5th=10, 6th=12, 7th=14, 8th=16)
Final Event: Will be announced just before the workout!