2018 WODs

WOD 1: "Up, Up, and Away"

For time:

50ft double DB overhead walking lunges [50/30#]

50 double unders

25 wall balls [20/14#]

3 rope climbs

25 wall balls

50 double unders

50ft double DB overhead walking lunges

time cap: 10min

Masters

same as above but with double DB front rack walking lunges [50/30#] and 30 double unders per set

Team

For time:

100ft double DB front rack walking lunges [50/30#]

100 DU

50 wall balls [20/14#]

5 rope climbs

50 wall balls

100 DU

100ft double DB front rack walking lunges

time cap: 17min

Only one athlete can be working at a time. Reps and movements can be split any way desired but all athletes must contribute reps (not necessarily all reps) to the workout in two of the four movements.

MOVEMENT STANDARDS

WALKING LUNGES: Each lunge begins with the dumbbells locked out overhead (individual) or at the shoulders (masters & team), the feet together, and the athlete standing tall. The rear head of the dumbbell must be clearly over or slightly behind the center of the athlete’s body when viewed from profile.The trailing knee must make contact with the ground at the bottom of each lunge. The dumbbells must remain overhead (individual) or at the shoulders (masters & team), and the hands must remain around the dumbbell handle for the duration of the rep. Releasing the grip on the handle and letting the dumbbell rest solely on the shoulder is not allowed. The rep ends with the dumbbells still overhead (individual) or at the shoulders (masters & team) and the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep. Shuffle steps between reps are not allowed. If the athlete fails to meet any standard during a step, including not touching the trailing knee to the ground, not reaching full extension at the top of the rep or not keeping the dumbbells overhead (individual) or at the shoulders (masters & team) for the entire rep, the athlete must restart from behind the last 5-foot increment they successfully crossed. Similarly, if at any time during the lunge the dumbbells are lowered from the shoulders, the athlete must restart from behind the last 5-foot increment they successfully crossed.

DOUBLE UNDERS: This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

WALL BALLS: The medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep

ROPE CLIMBS: The athlete ascends the rope to touch the crossbeam at the top. Jumping up to begin the ascent is permitted. On the descent, the athlete must show control and may not drop from the rope until their hands touch the designated mark (approximately 7 feet).

WOD 2: "gymNASTY"

AMRAP 4

20 C2B pull-ups

15 toes to bar

10 handstand push-ups

10 total alternating pistol squats

5 bar muscle ups

max ring muscle ups

Tiebreak

Time will be recorded at the end of handstand push-ups, pistol squats, and bar muscle ups to be used in the event of a tie.

Masters

chin-over-bar pull-ups, 1 ab mat handstand push-ups, 10 total one-legged squats (does not have to be alternating)

Team

chin-over-bar pull-ups, 1 ab mat handstand push-ups

MF pair A will complete the above AMRAP followed immediately by MF pair B. Each athlete must complete at least a single rep of 2 of the 6 movements. The team score will be combined total reps for both pairs.

MOVEMENT STANDARDS

CHEST TO BAR PULL-UPS: This is a standard chest-to-bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

CHIN OVER BAR PULL-UPS (Masters & Team): This is a standard chin-over-bar pull-up. Dead hang, kipping or butterfly pull-ups are permitted as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top of the movement, the chin must break the horizontal plane of the bar. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

TOES TO BAR: The athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the bar and the rest of the body. An overhand, underhand or split-grip are all permitted. Both feet must come into contact with the bar at the same time, inside the hands. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

HANDSTAND PUSHUPS: A 36-inch wide and 24-inch deep box will be marked on the floor and 2017 CrossFit Open measuring standards will be used. Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The athlete’s heels must start the rep above the pre-marked foot line. The palm of the hands must remain inside the pre-marked box on the ground throughout the entire rep. At the bottom, the athlete’s head makes contact with the ground. If the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the top of the plates. The feet do not need to remain in contact with the wall for the entire movement, but must touch above the line at the beginning and end of each rep. While the palm of the hands must stay within the width of the box marked on the ground, the fingers may extend past the line. Kipping is allowed.

PISTOL SQUATS: The athlete begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension of the weight-bearing leg at the top. If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes must alternate legs after every successful rep and must complete a successful rep before beginning a rep on the other leg (does not include masters). If any part of the weight-bearing leg steps out of the athlete’s lane, the rep will not count. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. Athletes may hold onto the non-working leg.

BAR MUSCLE UPS: The athlete must begin with or pass through a hang below the bar, with the arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pull-overs, rolls to support and glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked while the athlete is in the support position above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip-to-lockout over the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep. Once on top, the hands must stay in contact with the bar, and athletes must maintain support with their arms. Removing the hands and resting while on top of the bar is not allowed. Athletes may wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar.

RING MUSCLE UPS: The athlete must begin with or pass through a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

WOD 3: "Snatch Me If You Can"

Athletes will have 30 seconds at each barbell to complete as many snatches as possible before 30 seconds of moving/rest. At least one rep must be completed in order to move to the next barbell. The score will be total pounds lifted (the sum of reps times weight for each barbell). For example, (10 reps x 65) + (8 reps x 85) + (8 reps x 95) + (4 reps x 105) + (1 rep x 125) = 2,635.

Bar 1: [95/65#]

Bar 2: [115/85#]

Bar 3: [135/95#]

Bar 4: [155/105#]

Bar 5: [165/115#]

Bar 6: [185/135#]

Masters

75/55, 95/65, 105/75, 115/85, 135/95, 155/105

Team

MM pair will complete the snatch ladder using the masters weights above, dividing reps any way. There is no minimum work requirement. FF pair will do the same, dividing reps any way. Team score will be combined sum for both pairs.

MOVEMENT STANDARDS

SNATCH: The barbell begins on the ground and must be lifted overhead in one smooth motion. This can be a power or squat snatch; a hang snatch is not allowed. At the top, the barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. Touch-and-go is permitted. No bouncing. The feet are the only body part that may be in contact the ground during the lift.

WOD 4: "Double the Fun"

For time:

21-15-9

burpee box jump overs [24/20”]

double KB clean & jerk [53/35#]

time cap: 11min - unfinished reps will be added to the time cap

Masters

can do step overs [24/20"], KB [44/26#]

Team

One person will be working on WOD 4A (above) and one person will be accumulating max calories on the bike for WOD 4B. All four teammates can switch spots at any time, but males must use the 24” box and 44# kettlebell and females must use the 20” box and 26# kettlebell. There is no minimum work requirement. Team score will be two separate scores for 4A and 4B. Unfinished reps in the WOD will be added to the time cap.

MOVEMENT STANDARDS

BURPEE BOX JUMP OVERS: The burpee box jump over starts with the athlete facing the box while touching their chest and thighs to the ground, and finishes with the athlete jumping over the box. There is no requirement to stand tall while on top of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. The athlete may jump on top of the box using a two-foot landing and then jump or step off to the other side, or the athlete may jump completely over the box. If jumping over the box, the feet must go over the box, not around it, and the athlete must use a two-foot landing. Each rep is counted when the athlete lands on the ground on the opposite side, where they may begin their next rep. Burpees can be stepped out/in.

DOUBLE KETTLEBELL CLEAN & JERK: The kettlebells will start on the ground for each and every rep. From the ground, the athlete may perform a muscle clean, power clean, squat clean, or split clean, so long as the kettlebells come up and makes contact with the shoulder before being lifted overhead. An athlete can deadlift both kettlebells, and then perform a hang clean if desired. Once at the shoulder, the athlete may get the kettlebells overhead any way he or she chooses. Shoulder press, push press, push jerk and split jerk are all permitted. At the top, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.