2025 Team Competition

• Teams will be posted by 8/8.
• WOD #1 will be posted by 8/11.
• WOD #2 will be posted by 8/12.
• Heat Times will be posted by 8/13.
• WOD #3 will be posted by 8/14.
• WOD #4 (The Final) will be announced at the comp.

Click Here for the heat sheet.

WOD #1 “This challenge is on.” – A and B

A. The Bikes (both bikes working at the same time)

• • 7.5k Air Bike
  • 3600m Fat Bike (9x400m laps)
  • Time stops when the second Bike finishes its distance.

B. During the Bikes there will be a 3-minute AMRAP at each of the 5 movements with only one person working at a time. Goal is max points.

• Minutes 0 to 3 – Max Burpees
  – Burpees to Short Bar = 3pt
  – Burpees to Tall Bar = 4pt
• Minutes 3 to 6 – Max Pull Ups
  – Green Band Pull Ups = 1pt
  – Pull Ups = 2pt
  – Chest-to-bar = 3pt
  – Bar Muscle Ups = 6pt
• Minutes 6 to 9 – Max Med Ball Toss to 9’/10′
  – 8# Ball = 1pt
  – 14# Ball = 2pt
  – 20# Ball = 3pt
  – 30# Ball = 4pt
• Minutes 9 to 12 – Max Box Jump Overs
  – 12” Box = 1pt
  – 16” Box = 2pt
  – 20” Box = 3pt
  – 24” Box = 4pt
• Minutes 12 to 15 – Max Abs
  – Sit Ups = 1pt
  – Med Ball Sit Ups w/ 10# Ball = 2pt
  – Toes-to-bar = 3pt

At 3-2-1- GO, 2 athletes start on bikes while the other 2 athletes start with burpees, working 1 at a time, the athletes pick between jumping to a short bar or a tall bar to get 3pt or 4pt per burpee.  Athletes can switch between any movement (including bikes) as much as they’d like. At 3 minutes the athletes will start accruing points doing whatever type of pull ups. The movements will continue to switch every 3 minutes until all 5 movements are done at 15 minutes.

If you finish one Bike that person can rest inside the Air Bike box and continue switching out with the other athletes doing the movements. When the second bike hits it’s distance that will be your time for WOD #1-A and both people can rest in the air bike box and continue switching out with the other 2 doing the movements. Still only one person works at a time.

If you do not finish your distance on a bikes in the 15min then you will add 1 second for every 10m needed to finish. (example: At 15 minutes you have 200m to go. We add 20 seconds on to your 15minutes so that score would be 15:20.)

Tie break for both parts of the workout is whoever had the fastest first bike finished.

Remember these are 2 totally separate workouts.

Movement standards:

Burpees – Each team will have 2 pull up bars at different heights. Athlete starts by touching the bar, go chest down to the floor, and then return to touching the bar. When you switch between athletes doing the burpees the new athlete mush touch the bar before starting their burpees. You can pick either height bar to accrue points. The short bar is 3 points and the tall bar is 4 points.

Pull ups – Arms must start at full extension and finish with chin over the bar. You can do banded pull ups, Green band only for 1 point. You can do regular pull ups (strict, kipping or butterfly) for 2 points. You can do chest to bar pull ups (strict, kipping or butterfly) for 3 points.  You can do bar Muscle Ups for 6 points.

Med Ball Toss – Female athletes must toss the med ball to the 9′ target. Male athletes must toss the med ball to the 10′ target. You do not have to squat when doing a Med ball toss. The only requirement is to hit the 9’/10′ target. You can toss the 8# Med Ball for 1 point. You can toss the 14# Med Ball for 2 points. You can toss the 20# Med Ball for 3 points.  You can toss the 30# Med Ball for 4 points.

Box Jump Overs – The athlete must take off from two feet then land on top of the box then step or jump down the other side. You do NOT have to stand up on top of the box. The rep will be credited when both feet touch the opposite side. You can NOT clear the box. Both feet must land on top of the box. You can box jump over 12” for 1 point. You can box jump over 16” for 2 points. You can box jump over 20” for 3 points.  You can box jump over 24” for 4 points.

Abs – You can do an Ab Mat sit up (hands touch the ground over the head and shoulders pass the hips at the top) for 1 point. You can do a 10# Med Ball sit up (Med Ball touches the ground over the head and touches the ground in front of the feet) for 2 points. You can do a toes-to-bar (feet start behind the bar and make contact with the bar between the hands at the same time) for 3 points.

Fat Bike – Your team will only get one bike and you MUST switch riders every lap. You could have only 2 people ride the Fat bike but they would have to rotate every lap.

WOD #2 “Wanna Know What You’re Playing For?”

8 different 1RM lifts for FIT Number Points.

A. Top four points added together for a total score. (ex: 5.2+5.1+5.0+4.8 = 20.1)

B. Bottom four points added together for a total score. (ex: 2.2+2.1+2.0+1.8 = 8.1)

The available 10 lifts are: Back Squat, Bench Press, Clean, Curtis P, Deadlift, Front Squat, Jerk (from rack), OHS, Seated Shoulder Press, Snatch

Workout Flow:

At 3-2-1-GO. 1 Athlete will have 4 minutes to get a 1RM on the first lift. The first lift will most likely be Back Squat unless that is one of the 2 movements that team will not be doing. You can make as many attempts as you’d like. Teammates can help with loading a racking the bar.

During that first 4 minutes the athlete that will be lifting on the next movement (most likely Bench Press) can be warming up in the other lifting zone. No reps completed during warmup count as a score.

When the first 4 minutes is complete that lift is finished and the next 4 minutes for lift #2 starts. Now the person that was warming up (on most likely Bench Press) can lift for a score.

This will continue for all 8 lifts. On a lift that you are not doing you will simply skip it and go right into the next lift. For example if you are not doing a Curtis P then you will go right from Clean to Deadlift with no extra time between them.

Workout Standards: 

• Each athlete will find a 1 Rep Max at 2 different lifts.
• No athlete will be able to do the same lift as another athlete on their team. So 8 total lifts (out of the 10 available lifts) will be completed.
• You must tie or lift more than the listed weight for those points.
• Movement will be done in order with each movement having 4 minutes to be completed. If you skip a movement (2 lifts out of the 10 won’t be done) like Curtis P, then Deadlift will be right after the Clean. The total time for this workout is 32 Minutes.

Here are the links to the lifting points.

• Men Lifting Points
• Women Lifting Points
• 55+ Men Lifting Points
• 55+ Women Lifting Points

Lifting Standards:

• • The lifting box must be totally clear before the athlete can make an attempt. Only a spotter or equipment for that lift like a Med ball or bench can be in the box.
  • Each team will have 2 lifting boxes and you will always alternate from one box to the other. When one athlete is lifting during their 4 minute window the next athlete can be warming up in the other lifting box.
  • If being spotted by a teammate the spotter can NOT touch you or the bar during the lift. If they do then that will be a No Rep.
  • Teammates can help change weights.
  • Must have clips on the outside of the bar.
  • Judge can NOT help with changing weights.
  • Weights that will be in each teams section.
    • 2 – 45# Barbell
    • 2 – 35# Barbell
    • 6 – 45# Plates
    • 6 – 45# Thin Metal Plates
    • 2 – 35# Plates
    • 4 – 25# Plates
    • 4 – 15# Plates
    • 4 – 10# Plates
    • 2 – 5# Plates
    • 2 – 2.5# Plates
    • 2 – 1# Plates
    • 4 – Clips

Movement Standards:

• Back Squat – Using a rack you must Squat to a Med Ball and stand all the way back up.
• Bench Press – Must go from fully locked out in the arms, touch the bar to the chest and back to fully locked out in the arms before racking the bar or having a spotter touch the bar.
  • • It is okay to have a spotter help you lift the bar off the rack but you must wait for them to let go of the bar before you start the movement.
    • When you say set a teammate will unhook a cloth that is under your butt.  If you lift your butt at all during the lift a board will fall and that will be a No Rep. If you forget to unhook the cloth that will also be a No Rep.
• Clean – Get the bar from the floor to a front rack position. All of these types of Cleans are allowed: Power Clean, Squat Clean, Hang Clean, Split Clean.
• Curtis P – You must do a Clean, Lunge one leg, Lunge other leg, and shoulder to locked out overhead anyway. Any clean is allowed,  each knee must touch ground (No ab mats allowed), then overhead anyway (Jerk, Push Press, Shoulder Press) If doing a split Jerk you must bring feet back together before you bring the bar down.
• Deadlift – Stand the bar all the way up before letting go of the bar.
• Front Squat – Using a rack you must be in a front rack position and arms are not allowed to cross each other. Squat to a Med Ball and stand all the way back up before racking the bar.
• Jerk – Shoulder to overhead anyway. You can Split Jerk, Push Jerk, Push Press, Shoulder Press. If you do a Split Jerk make sure to bring your feet back together before you bring the bar down.
• Overhead Squat – Using a rack you can lift off the rack in a front rack or a back rack position then put the bar overhead. When you’re fully standing with the bar overhead you will squat to a Med Ball and Stand all the way back up before you bring the bar down.
  • • You can have a spotter but they can NOT touch the bar or help in anyway put the bar overhead.
• Seated Shoulder Press – Sitting on a bench with the bar on a rack the athlete will lift the bar off the rack pause before pressing the bar overhead.
  • • If you don’t pause after taking the bar off the rack it will be a no rep.
    • If you anchor your feet on anything like the bench or rig that will be a no rep.
    • If a spotter touches you or the bar that will be a no rep.
• Snatch – You can do any type of Snatch like Squat Snatch, Power Snatch, Hang Snatch, Split Snatch.
  • • The bar can not touch the top of the head.
    • The bar can not stop at the shoulders and be pressed up.

These are all quick descriptions of the movements. If you have any questions talk to Alex or your judge before.

WOD #3 “It is…time to vote.”

Event #1 memory game relay. (7 Teams)

Winning team has immunity, and each team sends one person to cast a vote to eliminate a team. Team with the most votes is eliminated and get 7^th place for WOD #3.

 

Event #2 Rowling relay (6 teams)

Winning team has immunity, and each team sends one person to cast a vote to eliminate a team. Team with the most votes is eliminated and get 6^th place for WOD #3.

 

Event #3 Quarters relay (5 teams)

Winning team has immunity, and each team sends one person to cast a vote to eliminate a team. Team with the most votes is eliminated and get 5^th place for WOD #3.

 

Event #4 Shooting relay (4 teams)

Winning team will select one other team to go with them to the final 3.

The other 2 Teams will compete for a spot in the final 3.

 

Event #5 Building Fire – stacking block (2 teams)

The losing team will get 4^th place for WOD #3.

 

The wining team will join the other 2 teams in the final 3.

The bottom 4 teams will each send one person to cast a vote for the winning team. Team with the most votes wins for WOD #3. Team with the 2^nd most votes gets second and the team with the 3^rd most votes gets third. If it is a tie for first then the 3^rd place team will decide who wins. If it is a tie for second then both teams get second place.

 

Things to know.

Shot in the dark – Every team has a one-time use of a shot in the dark.  You can play this at 7, 6, and 5 teams left. When you go to vote for a team, you can decide to play this and NOT vote for a team. If you play your Shot in the dark, you will have a 1 in 6 chance to be safe. You will draw from 6 cards and must pick the ace. If you do, then no votes for your team will count. If you don’t then all votes for your team will still count.

Tie in a vote – If when voting a to eliminate a team there is a tie we will revote, and every other team will vote for only the teams that tied for the most votes. If there is still a tie, then those teams that are tied are safe and we will draw rocks with the other teams to see who is eliminated.

Find out at the competition.