Okay folks, here it is. As we said before, we’re going back to our early days of WODing in the parking lot! For our Internal Team Comp & Social on Saturday, May 17th, we have finalized teams and WODS! Let us know if you have any conflicts so we can make sure we have complete teams. Check back to this post (we’ll make it sticky) for any additional information or tweaks to teams, WODs and schedules.

TEAM CHECK-IN: 2:30p
FIRST WOD: 2:50p
SOCIAL BEGINS: 5:30p-ish
FOOD & DRINK: Remember this is a pot-luck, so bring whatever food you’ve indicated on the sign-up sheet. Bring a cooler if you want to keep your beverages cold… we will have limited space in our fridge. We’ll also have a grill available.
EXTRAS: We recommend you bring a lawn chair in order to watch the throwdown more comfortably or chill out between rounds.
COST: There is none! We love our members!!!

TEAM FRAN: Eddie F Christina D Kevin C	TEAM ANNIE: Michele B Russ S Eric B	TEAM HELEN: Bill B Jen B Kathy C	TEAM NANCY: Sara B Dave S Brent G
TEAM KELLY: Jim B Sharon R Nicole M	TEAM CINDY: Justin R Hanna P Daniela M	TEAM LINDA: Will T Jess K Marissa B	TEAM CHELSEA: Brian C Susan S Melissa C
TEAM DIANE: Pat W Tara O Lourdes S	TEAM ANGIE: John M Chris W Morgan B	TEAM KAREN: Dustin A Tatiana M Olivia C	TEAM JACKIE: Zev N Nic C Janice O
TEAM GRACE: Scott C Julie O Emeritt B	TEAM ISABEL: Sam B Nissa F Sherry C

 

Don’t worry… no team will be doing every WOD. We just need this many to manage the tournament brackets so teams don’t do the same WOD twice…

WOD 1: “SQUOTZ”

Athlete 1: 50 Overhead Squats at 15#, then…
Athlete 2: 50 Front Squats at 45#, then…
Athlete 3: 50 Back Squats at 95#

Each team will choose an athlete to perform one of the above movements at the prescribed weight. At the call of 3,2,1, GO the first person will complete all 50 overhead squats at 15# before the next person then completes all 50 front squats at 45#, and then the final athletes completes 50 back squats at 95#. Bar is taken from the ground.

WOD 2: “SWINGERS”

Athlete 1: 30 Kettlebell Swings (26#) + Shuttle Sprints, then…
Athlete 2: 40 Kettlebell Swings (26#) + Shuttle Sprints, then…
Athlete 3: 50 Kettlebell Swings (26#) + Shuttle Sprints

Teams will choose which athlete completes the designated amount of reps of kettlebell swings with a 26# kettlebell. While one athlete is working, the other two athletes will hold a barbell with 95# in the top of a deadlift position. If the bar contacts the ground at any time during the workout, there is an immediate 5 burpee penalty.

WOD 3: “TO HILL AND BACK”

Each Athlete: 3 Hill Runs w/Plate (15#, 25#, 45#)

Each athlete will run up Breaker Hill 3 times carrying a plate weighing either 15#, 25# or 45#. One person works at a time. Athletes may go in any order as long as each athlete completes 3 hill climbs holding the same weight originally chosen.

WOD 4: “RHUT-ROW”

Each Athlete: 500 Meter Row + 25 Burpees

All three members will do the row and burpees. As soon as one athlete is off the rower the next person can start their row. The burpees will be done to a 25# plate. While athletes are working, one person must be holding a 25# plate which can not touch or fall below the top of their head. Immediate 5 burpee penalty if the plate comes out of the overhead position.

WOD 5: “CLEANS ON CLEANS ON CLEANS”

1 Rep Max Clean (Power or Squat)

Each team has 8 minutes for all three athletes the establish a 1 rep max clean. Score is grand total of each athlete’s max lift.

WOD 6: “JUMP AROUND”

15-10-5 Power Cleans (15#,45#,95#)
30-20-10 Double Unders or 2x Single Unders

One athlete will perform 15 Power Cleans with the weight they have chosen prior to starting the WOD, then they will do 30 double unders or 2-times the number in single unders, then tag the next athlete who will then perform the same rep scheme (15 cleans – 30 DUs/SUs) with their designated weight. The second athlete will complete their reps and then tag the third athlete who will do their reps of 15 and 30. Athlete number three will then tag athlete number one who will then start round two of the workout performing reps 10 Cleans and 20 double/single unders. And so on and so forth. At least one athlete must do double unders.

WOD 7: “HIGHER GROUND”

AMRAP 7:
7 Burpees
14 Box Jumps/Step Ups (24/20)
200 Meter Row

All three athletes will start at different stations and complete the designated amount of reps before moving to the next station. Athletes cannot move forward until the athlete in front of them as completed their required reps.

WOD 8: “IDITAROD”

100 Meter Sled Push:
First Athlete pushes sled down and back with 45# on sled
Second athlete pushes sled with 90#
Third athlete pushes sled with 135#

WOD 9 (FINAL): “!?!?!?”

Mystery WOD!?!?!

That’s right… For the first time (that we’ve seen it), we’re going to pull off a double elimination tournament bracket. Every team is guaranteed at least 2 WODs! You are in the tournament until you lose twice! The more you win, the more you WOD!!! We will likely structure this so you are just competing against 1 team per round. You beat that team, you move on. Simple.

Click on bracket below for larger version or to print…