2018

+ WOD 1

RX (Age 16-54)
2 Rounds for time
9 Box Jump Overs 24/20
18 Power Snatch 95/65
9 Box Jump Overs
18 OH Squats 95/65
9 Box Jump Overs
18 Thrusters 95/65

Scaled (Age 16-54) | Teen and Masters 55+
2 Rounds for time
9 Box Jump Overs 20” Everyone (Step overs allowed)
18 Ground to Overhead 65/45
9 Box Jump Overs18 Front Squat 65/45
9 Box Jump Overs
18 Thrusters 65/45

Masters 55+ Scaled
2 Rounds for time
9 Box Jump Overs 20” Everyone (Step overs allowed) 18 Ground to Overhead 45/35
9 Box Jump Overs18 Front Squat 45/35
9 Box Jump Overs
18 Thrusters 45/35

+ WOD 2

Men RX (Age 18-44)
For Time
800m row
8 Burpee Bar Muscle Ups
600m Row
6 Burpee Bar Muscle Ups
400m Row
4 Burpee Bar Muscle Ups
200m Row
2 Burpee Bar Muscle Ups

Women RX (Age 18-44)
For Time
700m row
7 Burpee Bar Muscle Ups
500m Row
5 Burpee Bar Muscle Ups
300m Row
3 Burpee Bar Muscle Ups
100m Row
1 Burpee Bar Muscle Ups

Men: Masters 45+ | Scaled (All) | Teen 14-17
For Time
800m row
8 Burpee Bar Pull Ups
600m Row
6 Burpee Bar Pull Ups
400m Row
4 Burpee Bar Pull Ups
200m Row
2 Burpee Bar Pull Ups

Woman: Masters 45+ | Scaled (All) | Teen 14-17
For Time
700m row
7 Burpee Bar Pull Ups
500m Row
5 Burpee Bar Pull Ups
300m Row
3 Burpee Bar Pull Ups
100m Row
1 Burpee Bar Pull Ups

+ WOD 3

RX (Age16-54)
9 Minute Ladder Style
2-4-6-8-10…Deadlift 225lb/155lb reps increase by 2
10-20-30-40-50…Double Unders reps increase by 10
2-4-6-8-10…Toes to Bar *reps increase by 2

Scaled (Aged 16-54)
9 Minute Ladder Style
2-4-6-8-10…Deadlisft 135lb/95lb reps increase by 2
10-20-30-40-50…Singles reps increase by 10
2-4-6-8-10…Hanging Knee Raises *reps increase by 2

Masters 55+
9 Minute Ladder Style
2-4-6-8-10…Deadlisft 185lb/125lb reps increase by 2
10-20-30-40-50…Double Unders reps increase by 10
2-4-6-8-10…Toes to Bar *reps increase by 2

Scaled Masters 55+ & Teens 14-15
9 Minute Ladder Style
2-4-6-8-10…Deadlisft 135lb/95lb reps increase by 2
10-20-30-40-50…Singles reps increase by 10
2-4-6-8-10…Hanging Knee Raises *reps increase by 2