WOD CARDS : https://docs.google.com/document/d/1u2cX1hqp7cjNhCDUMMQG0oW6JPC469OZIkaoMnI3DNQ/edit?usp=sharing
The cost is now $69 to cover the increased cost of shipping and handling based on above.
This event will be hosted all over the world at your favorite CrossFit Boxes! Last year we had over 1,500 competitors. The great value to our event is that the locally hosted one day comp is AWESOME FUN! Your friends and regular WOD partners are with you. The various divisions for World Wide WOD give everyone of most any ability level the opportunity to compete on a national leaderboard.
The event runs on the participants, in that it is a “you compete/you judge” event. Making it easy on the hosts, and really makes the community strong. For four years we have seen boxes develop greater community through this event two times a year, after the CF Games (afermath) and at the first of the year (Gym Resolutions). Glad to have you on board… This is one you will not want to miss!
Check the map and register for a box on the list. Or if you need to register your own box, click the link to the right marked “HOST”. Posters and medals will be sent out ahead of time to participating boxes. Shirts will be sent the week prior and all late entries will get their shirts to their homes!
Thanks for loving the Sport of Fitness!
12’ Time Cap
500m Row Buy In
3 RFT
25 Pull-ups
7 Shoulder to Overhead* 155#/105#
*Load starts from the ground.
RX: Movements as prescribed above
Scaled: 500m, 3 rounds, 25 box jumps/steps 24”/20”, 7 shoulder to overhead 95#/65#
Beginner: 250M, 3 rounds, 25 box jumps/steps 20”/20”, 7 shoulder to overhead 65#/45#
Masters RX 40+: 500m row, 3 rounds, 25 pull-ups, 7 shoulder to Overhead 135#/95#
Masters RX 50+: 500m row, 3 rounds, 25 pull-ups, 7 shoulder to Overhead 115#/75#
Masters RX 60+: 500m row, 2 rounds, 25 box Jumps/steps 20”/20”, 7 shoulder to overhead 95#/65#
Masters Scaled 40+: 500m row, 2 rounds, 25 box Jumps/steps, 7 shoulder to overhead 65#/45#
Teen (16-18): 500m, 3 rounds, 25 pull-ups (may substitute 3x jumping pull-ups = 1 pull-up), 7 shoulder to overhead 95#/65#
Teen (13-15): 500m, 3 rounds, 25 box jumps/steps 24”/20”, 7 Shoulder to overhead 65#/45#
Youth (10-12): 250m, 3 rounds, 15 box jumps/steps 20”/20”, 7 shoulder to overhead 15# (be sure you are confident your child can jerk a 15# barbell SAFELY for reps before signing up)
Video is from prior event, the movements for this years WOD #1 are described.
5 RFT
5 Deadlifts 275#/185#
10 Burpees over barbell*
*The original WOD, as seen on “Every Second Counts” had no standard for burpee extension, so we have added the over the barbell to add consistency)
8 Minute CAP (best times will be sub 3 minutes)
Rx: Movements as prescribed above
Scaled: 185#/105#
Beginner: 155#/75#
Masters RX 40+: 255#/165#
Masters RX 50+: 225#/135#
Masters RX 60+: 185#/105#
Masters Scaled 40+: 155#/75#
Teen (16-18): 185#/105#
Teen (13-15): 135#/95#
Youth (10-12): KB Deadlifts 55#/35#
All divisions will do 10 burpees over barbell.
15’ Time Cap
15 Cleans 155#/95#
30 toes to bar
30 box jumps 24”/20”
15/10 Chest to bar pull-ups
30 double-unders
15 kettlebell thrusters 2-53#-55#/2-35#
30 burpees
15 overhead in place lunges 45#/25# plate
Rx: Movements as prescribed above (these are BOX JUMPS)
Scaled: Cleans 95#/65#, 30 sit-ups, 30 box jumps/step ups 24”/20”, 30 jumping pull-ups, 60 single-unders, 15 KB swings in lieu of thrusters 35#/16# (or higher depending on box equipment), 15 burpees, 15 overhead in place lunges 25#/15#
Beginner: Cleans 65#/45#, 15 sit-ups, 15 box jumps/step ups 20”/20”, 15 jumping pull-ups, 30 single-unders, 15 KB swings 35#/18#, 15 burpees, 15 in place lunges
Masters RX 40+: Same through all movements except KB thrusters are 2-35#/2–16# and step ups are OK
Masters RX 50+: Cleans 135#/65#, 30 box jumps/step ups 24”/20”, 15/10 pull-ups (chin over bar), 30 double-unders or 3x single-unders, 15 KB swings in lieu of thrusters 53#/35#, 30 burpees, 15 overhead in place lunges 45#/25# plate
Masters RX 60+: Cleans 105#/55#, 30 box jumps/step ups 20”/20”, 15/10 pull-ups (chin over bar), 30 double-unders or 3x single-unders, 15 KB swings in lieu of thrusters 35#/20#, 30 burpees, 15 overhead in place lunges 25#/15# plate
Masters Scaled 40+: Cleans 95#/65#, 30 sit-ups, 30 box jumps/step ups 24”/20”, 30 jumping pull-ups both genders, 60 single-unders, 15 KB swings in lieu of thrusters 35#/16#, 15 burpees, 15 stationary OH lunge steps 25#/15# plate
Teen (16-18): 15 cleans 95#/65#, 25 T2B, 30 box jumps/step ups 24”/20”, 15 pull-ups, 30 double-unders or 3x single-unders, 15 KB thrusters 2-35#2-16#, 30 burpees, 15 overhead in place lunges 25#/15#
Teen (13-15): 15 cleans 65#55#, 25 high knee raises, 25 box jumps/step ups 20”/20”, 15 jumping pull-ups, 60 single-unders,15 KB swings in lieu of thrusters 35#/16#, 30 burpees, 15 overhead in place lunges 15#/10#
Youth (10-12): 15 hang power cleans 15#, 15 high knee raises, 25 box jumps/step ups 20”/20”, 15 ring rows, 30 single-unders, 15 KB swings in lieu of thrusters 16#/12#, 25 burpees, 15 weighted in place lunges 15#/10# – may hold weight any way
*16# KB is listed; the equipment can be anything from an 8kg, 18-20#, or 10Kg KB for this WoD, depending on the host equipment.
Video from the last time we used this in a World Wide WOD
