World Wide WOD Gym Resolutions 2014

World Wide WOD : Gym Resolution is an annual event held in gyms/boxes all over the World!

These wods will be bench mark workouts that will be used each year.

What better way to start off the year. Keep looking for this event at a box near you!

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The SHIRTS ARE INCLUDED with registration this year!

Find a Registered Box near you

Judging will be done by the competitor in the heat behind you.

The movements will be standard and easy to follow.  Scaling will be done for the Scaled and Beginner divisions.
Competitors will get a shirt with spots to write in their scores so they can wear it and strive to beat it the next year.

Medals will be awarded to the top competitors in each gym.  National winners will receive additional prizes.

Compete against your gym, city, state, region and the world!

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To Register yourself to Compete:

click the button on the top right “compete”

If you don’t see a gym near you then, you can click on the option “There is not a gym near me” from the list.  We can either change your registration to the closest gym or you can simply compete on your own at your normal house/gym/box/location and email us your results.

You will get 3 WODs and a shirt.  The shirt will have 3 spots on it for you to write in your score so that you will be reminded of your scores and to set the goal to beat it next year.

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What division should I register for?

Read over the WODs below to decide.

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WODS

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WOD1:

“Helena” 12:00min Time Cap

RX 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.

Master RX 30 – 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.

Master RX 40 – 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 100x Double Under jump rope.

Master RX 50 – 3rds of 21x 1.5pood (men)/1pood (women) KBswings,12x pull ups, 50x Double Under jump rope.

Master SC 30 – 2rds of 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.

Master SC 40 – 2rds of 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.

Master SC 50 – 2rds of 21x 1pood (men)/18-20# (women) KBswings, 12x jumping pull ups, 100x Single jump rope.

Scaled 2rds 21x 1.5pood (men)/1pood (women) KBswings,12x jumping pull ups, 200x Single jump rope.

Beginner 1rds 21x 1pood (men)/18-20# (women) KBswings,12x jumping pull ups, 100x Squats.

SCORE = time in minutes and seconds to complete, incompletes will get reps added.

Standards:
KB swings – through the bottom of the pelvis to above the head and showing ears with extended arms
Pullups – arms fully extended at the bottom to chin over the bar.  For Jumping pull ups the box chosen must be short enough so that your head is at least 6 inches below the bar when standing.
Squats – open hips at the top to hip crease at or below knees at the bottom

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WOD2:

“Karena”: 5:00 min time cap

Complete 60 situps as a “buy in” then wallballs till the clock runs out
Competitor chooses ball weight.
Throw to the normal marks (boys 10feet / girls 8feet)
There is no difference between RX, Scaled, and Beginner.
SCORE = wallball reps x ball weight

If competitor did not get to wallballs, then the score is ZERO
Any ballweight is allowed, you can not change once you start

Standards:

Sit ups – abmats are fine.  elbows touch knees with feet on the ground (dont lift knees to meet elbows, its a situp) to shoulders and hands touching floor.  No anchor or pinning of the feet.  No grabbing your thigh.

Wall Ball – crease of hips below knees to ball touches at or above the target height, must start from standing, and if ball is dropped, must be at rest before picking up, stand back to full standing before re-starting.

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WOD3:

“Grace”: 6min cut off (if incomplete you will enter the number of reps completed at 6 minutes)

WOD: 30x clean (muscle, power, squat) and jerk/press/push press (aka ground to overhead with a stop at the shoulders). Not a snatch, must be 2 movements.

RX men = 135#, women = 95#

Masters RX 30 = 135#, women = 95#

Masters RX 40 = 135#, women = 95#

Masters RX 50 = 115#, women = 75#

Masters Scaled 30 = 95#, women = 65#

Masters Scaled 40 = 95#, women = 65#

Masters Scaled 50 = 65#, women = 45#

Scaled men = 95#, women = 65#

Beginner men = 65#, women = 45#

Standards:
Ground to Shoulders – anyhow you want as long its touching the floor and stops at your shoulders
Shoulders to Overhead – anyhow you want as long as you end with body (knees, hips, shoulders, arms) locked out and return the bar to the floor for the next rep.
if a beginner is doing a naked bar then simply going below the knees is fine.

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Why should your Gym be a host?

You get 40% of registration.

Your only cost is to buy in for $50, and if you go over 100 competitors you will need insurance – SEE BELOW

You must add

The Garage, LLC Cobblestone Business Park, 110 Londonderry Court, Suite 122, Woodstock, GA 30188

as name insured and provide proof of insurance to get paid.  Email us a scan of the appropriate document.
You can limit the number of competitors to what you feel you can handle.
You will have access to our leaderboard to enter all your athletes scores.
Judging will be done by the competitor behind in line.   So no need for masses of volunteers or coordination.

We buy medals and send them to you.  Shirts will be sent to competitors.

We will set up a leaderboard like this  leaderboard.  We plan to allow for box, state, regional and world wide comparisons.

This is going to be a great way to kick off the year with New Years resolution.

Your jobs will be to:

get the registration from us and create heats.

Run the event just like you would a WOD.

Have the next person in line (next heat) judge the person in front.  Have score cards (index card is fine) to keep track of competitors scores.  We’ll give you a score card to use.

Enter them into our Leader Board.

Pass out shirts and medals.

Have a blast!

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Click the button to your right that says “HOST”  this will allow you to get your gym registered to host.

Last day for gyms to register is 12/18

Event Poster – Click to download
WWWOD Gym Resolutions 2014 Poster

You can print or post this wherever you like.

Garage Heats