Monday October 23, 2017


WOD 1: AMRAP 20~ 15 Thrusters (95/65#) 20 KB Swings (53/35#) 50 Double Unders

# of Athletes - 4 (2 men / 2 women) All 4 athletes will cycle thru this AMRAP for 20 minutes. 3 athletes max will be working at a time, with the 4th resting/waiting to start their next round. Team members cannot move to the next station until the team member in front of them has left that station. Each team will be given a female bar loaded to 65# and mens bar loaded to 95#, a 53# KB and a 35# KB. BRING YOUR OWN ROPE!! *Dropping the KB constitues a 10 burpee penalty to be done immediately before continuing KB swings. *The 2 athletes that do not compete in this WOD, must compete in WOD 4. WOD 2: Tug-o-War~ # of Athletes - 6 (3 men / 3 women) This WOD will be scored bracket style, like playoffs or March Madness. It will start with all teams and it will be one game knock out until we crown a champion. The teams that get knocked out round one, will then enter a ball toss event. Each athlete will get 3 attempts to throw as far as possible and the team score will be measured by total distance of each of the athletes furthest throw. No cleats or gloves permitted!! WOD 3: Oly Event~ # of Athletes - 6 (3 men / 3women) The women will start this event off. They will have 8 minutes to do the following: Find a 1RM Snatch. *The load on the bar can not decrease. Find a 1RM Clean & Jerk. *The load on the bar can not decrease. *The only time the load can decrease is when all athletes complete the snatch and show they are moving to clean & jerk. Once the girls 8 minutes are up, the guys 8 minutes begin. They will perform the same WOD. *You don't have to spend 4 minutes on each, you can spend 7 on one movement and 1 on the other. It's up to you. *Highest successful lift from each athlete for each lift will be added together for scoring. It will be scored in 3 ways. Team with the highest snatch, highest clean & jerk, and highest total. WOD 4: For time and reps: 1) Sand Bag Shuttle Relay (75#, 50#, 25#), MR Front Squats (135/95#), MR Deadlifts (185/115#) # of Athletes - 4 *The 2 athletes that did not compete in WOD 1, must compete in this event. The 2 women will start this event off. Athlete 1 must shuttle sprint each sand bag one length of the field and place the sandbag down. Athletes must show control when putting the sandbag down. No body slamming or throwing it past the line. If your judge feels you weren't in control, you will perform 10 burpees before you sprint back to start line empty handed. While Athlete 1 is doing the sandbag shuttle, Athlete 2 is performing max rep front squats (95#). Once Athlete 1 completes the 3 sandbag shuttles they will then start their max rep front squats while Athlete 2 sprints down the field to retrieve all the sandbags. When Athlete 2 returns from the sandbag shuttle the two girls will add 20# to the barbell (making it 115#) and Athlete 2 will then begin max reps deadlifts while Athlete 1 completes the sandbag shuttle for a second time. When Athlete 1 returns she will complete max reps deadlifts while Athlete 2 completes the shuttle run. When Athlete 2 returns from the shuttle run the women are done and then men jump in strip the bar and load it up to 135# then complete the same WOD as the women. Men will increase the bar as a team to 185# to complete the deadlift portion. WOD will be scored in 3 ways. Shuttle sprint total time, MR deadlifts, and MR front squats. WOD 5 - FINAL: TBA

Posted in Uncategorized  

Montly Archives

Click to open larger map

Contact Us


7687 Frontage Road,
New York 13039
(Enter inside Champions Fitness Center next to Ollie’s)