WOD #1 | 5 & Die
AMRAP X 3 | 5 mins each
Athlete 1 starts at 3-2-1 GO
5 Min AMRAP
100M Swim (50 out-50 in)
(weather mod announced day of event)
Slam Ball AMRAP Remainder of Time
Swimmer not back in 5 min = 0 Reps
Athlete 2 starts at 3-2-1 GO
5 Min AMRAP
19 Cal Row
19 KBS RX 53/35 Scaled 35/25 Masters 53/35
Athlete 3 starts at 3-2-1 GO
5 Min AMRAP
19 Cal Echo Bike
19 Meter OH Walking Lunge RX 53/35 Scaled 35/25 Masters 53/35
Score = 3 separate scores for total reps each 5 min AMRAP
The clock will be set on three 5 minute intervals with :03 countdown between each interval
WOD #2 | Hedge on Grace
30 Clean and Jerks for Time
9 min time cap
RX Men: 135 OR 155 OR 185
RX Women: 95 OR 115 OR 135
Masters Men: 95 OR 115 OR 135 Masters Women: 65 OR 75 OR 85
Scaled Men: 95 OR 115 OR 135 Scaled Women: 65 OR 75 OR 85
Each teammate completes 30 Clean & Jerks at the weight chosen for the entire team.
Teams get 3 weights to choose from with a 9 min time cap for all 90 reps. The entire team must do the same weight waterfall style 30 reps each. Each Team will have 60 seconds before the WOD to load the barbell with the weight they wish to use and tell their judge what weight they wish to use. (example in 🎥 )
Each athlete must complete all 30 reps before the next athlete may start their “Grace”. I.E. Team Chooses 155 for the WOD. Athlete 1 must complete all 30 reps at 155 so that Athlete 2 may begin their Grace at 155 and Athlete 2 must complete 30 Reps at 155 so that athlete 3 may begin Grace.
DNF for time add 1 sec for each uncompleted rep
Athletes may NOT split up the work, once an athlete begins Grace they must finish all the reps.
Clean & Jerks do not have to be touch and go but MUST be controlled deScent. Bar and weights MUST be on the mat at all times. Each team gets 3 warnings and after that WILL be disqualified from the WOD and receive a ZERO SCORE.
2 Scores for this WOD
Score 1) Total Team Time (All 90 Reps Completed by the Team)
Score 2) Total Weight Moved by the Team (All Reps Multiplied by the weight on the bar)
WOD #3 | “Field of Dreams”
“Field of Dreams” for time
5’ = 1 rep/athletes will sprint back to start every 30’ (See video)
60 Cal Row
9 Rope Climbs 15’
**12 Min Cap**
DNF for time add 1 sec for unfinished rep
Split work however you see fit
AT MINUTE 12 clock Starts 6 Mins to establish 1 RM Snatch. No work may be completed for the snatch until the clock strikes 12 mins.
Each Athlete will attempt a 1 RM snatch during the 6 Min window with the weights of their choice.
2 Scores = Total Time For Chipper & Total Weight Moved
Masters Men: 60 GHDs / Masters Women: 30 GHDs
Masters Men: Ruck Bear Crawls #20 / Masters Women: Ruck Bear Crawls #20
Row 60 Cals
Masters Men: 60 T2B / Women: 60 Knee Raises
Masters Men: 9 Rope Climbs / Masters Women 30 Pull Ups
Scaled Men: 60 GHDs / Masters Women: 30 GHD
Scaled Men: Ruck Bear Crawls #20 / Scaled Women: Ruck Bear Crawls #20
Row 60 Cals
Scaled Men: 60 T2B Scaled / Women: 60 Knee Raises
Scaled Men: 9 Rope Climbs / Scaled Women 30 Pull Ups
WOD #4 | “Team GORUCK”
GORUCK has been eager to see how Crossfitters come together to become one and to get this event done you’ll all have to act as one team.
- 48 Cals Echo bike
- 16 Sandbag Worm Clusters
RX 60/80 Scaled Masters 40/60
- 40’ Sand Bag Worm Lunge to Boxes
- 16 Sandbag Worm Box Steps
- Ring Muscle Ups
Men: 16, Women: 8
- 40’ Sand Bag Worm Lunge Back to Start
- 48 Double Unders
Masters Men: 32 Chest 2 Bar PU
Masters Women: 16 Synchronized Burpees to a Target
Scaled Men: 32 Chest 2 Bar PU
Scaled Women: 16 Synchronized Burpees to a Target
Once the team completes all the reps they will return back to start their 2nd round and so on.
Echo Cals can be split as the team sees fit.
Sandbag work must be completed as a team and synchronized as they will be clipped together with carabiners.
Ring MU’s may be split among the team as seen fit.
Double Unders completed by all Divisions and may be split among the team as seen fit.