WODIE Fest

Bright Sunshiny Day

Location: Outside

Sponsored by goodr Sunglasses

For Time:

Rx Individual:

Run 400m

15 Sandbag Over Shoulder 150/100#

3 Rope Climbs

Run 400m

10 Sandbag Over Shoulder 150/100#

2 Rope Climbs

Run 400m

10 Sandbag Over Shoulder 150/100#

1 Rope Climb

Scaled Individual:

Run 400m

15 Sandbag Over Shoulder 100/75#

3 Rope Walk Ups

Run 400m

10 Sandbag Over Shoulder 100/75#

2 Rope Walk Ups

Run 400m

10 Sandbag Over Shoulder 100/75#

1 Rope Walk Up

Rx Teams:

Run 400m as a Team

Men perform 15 Sandbag Over Shoulder 150#

Men perform 5 Rope Climbs

Run 400m as a Team

Women perform 15 Sandbag Over Shoulder 100#

Women perform 5 Rope Climbs

Scaled Teams:

Run 400m as a Team

Men perform 15 Sandbag Over Shoulder 100#

Men perform 5 Rope Walk Ups

Run 400m as a Team

Women perform 15 Sandbag Over Shoulder 75#

Women perform 5 Rope Walk Ups

Masters 35-44:

Masters 45+:

WOD #2 will have a 15-min time cap.

Row baby ROw

Location: Inside

Sponsored by Jack'd Coffee Co.

For Time:

Rx Individual:

Row 1K (separate scored event)

30 DB Thrusters 50/35# 

Row 1K

Scaled Individual:

Row 500m (separate scored event)

30 DB Thrusters 35/20#

Row 500m

Teams - On a running clock, Athlete #1 will Row 500m, followed by 15 DB Thrusters, then do another 500m row. This is one round. Athlete #2 will then perform the same for Round 2, followed by Athlete #3 and then #4. Each Athlete will perform one round. The total time will be scored. Choose your order.

Rx Teams:

Row 500m

15 DB Thrusters 50/35# 

Row 500m

Scaled Teams:

Row 500m

15 DB Thrusters 35/20#

Row 500m

Masters 35-44:

Row 1K (separate scored event)

30 DB Thrusters 50/35# 

Row 1K

Masters 45+:

Row 500m (separate scored event)

15 DB Thrusters 50/35# 

Row 500m

WOD #3 will have a 20-min time cap.

*Dumbbell Thruster

Using two dumbbells, Athletes must pass through a front squat, with their hip crease passing below the top of their knee. Then, the athlete must extend their hips and knees while simultaneously pressing upward on the dumbbell, to finish with the dumbbell locked out over-head, with the Athlete’s hips, knees, shoulders, and arms extended, with the dumbbells over the Athlete’s center of mass. The Athlete may “thruster-jerk” as long as they finish the movement showing a clear extension of hip, knees, shoulders and elbows. The athlete may start each set by performing a squat clean thruster.

It's All In The Hips

Location: Inside

Sponsored by XXX

For Time:

Rx Individual:

10 BMU / 5 Snatch 165/105#

8 BMU / 4 Snatch 185/115#

6 BMU / 3 Snatch 205/125#

4 BMU / 2 Snatch 225/145#

2 BMU / 1 Snatch 245/165#

Scaled Individual:

10 C2B Pull-ups / 5 Snatch 95/65#

8 C2B Pull-ups / 4 Snatch 115/75#

6 C2B Pull-ups / 3 Snatch 135/85#

4 C2B Pull-ups / 2 Snatch 145/95#

2 C2B Pull-ups / 1 Snatch 165/105#

Teams will choose one Male and one Female Athlete to complete this event. The individuals chosen to complete WOD #4 will not participate in WOD #5.

On a running clock, Athlete #1 will XXXX

Rx Teams:

10 BMU / 5 Snatch 165/105#

8 BMU / 4 Snatch 185/115#

6 BMU / 3 Snatch 205/125#

4 BMU / 2 Snatch 225/145#

2 BMU / 1 Snatch 245/165#

Scaled Teams:

10 C2B Pull-ups / 5 Snatch 95/65#

8 C2B Pull-ups / 4 Snatch 115/75#

6 C2B Pull-ups / 3 Snatch 135/85#

4 C2B Pull-ups / 2 Snatch 145/95#

2 C2B Pull-ups / 1 Snatch 165/105#

Masters 35-44:

10 BMU / 5 Snatch 165/105#

8 BMU / 4 Snatch 185/115#

6 BMU / 3 Snatch 205/125#

4 BMU / 2 Snatch 225/145#

2 BMU / 1 Snatch 245/165#

Masters 45+:

10 C2B Pull-ups / 5 Snatch 95/65#

8 C2B Pull-ups / 4 Snatch 115/75#

6 C2B Pull-ups / 3 Snatch 135/85#

4 C2B Pull-ups / 2 Snatch 145/95#

2 C2B Pull-ups / 1 Snatch 165/105#

WOD #4 will have a 15:00 time cap.

*Bar Muscle Up

The bar muscle up begins with the Athlete on the pull up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as the feet do not pass the height of the pull up bar. At the top of each repetition, the elbows must be fully locked out while the Athlete is in a position of support above the bar. In the locked out position, the hands are the only point of contact helping the Athlete stay in support. Athletes may use gymnastics grips or gloves.

*Chest To Bar Pull Ups

The chest to bar pull-up begins with the Athlete on the pull up bar. The Athlete then, using any style (kipping, butterfly, strict,) must draw anywhere from their clavicle to their first rib in physical contact with the bar. Each repetition begins with the Athlete hanging on the pull up bar and finishing by making contact with their chest to the bar.

*Snatch

For the snatch, the Athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips and knees must be fully locked out with the bar directly over the middle of the Athlete’s body and the feet in line under the body. No part of the body other than the feet may touch the ground during the execution of the lift. A muscle snatch, power snatch, squat snatch or split snatch may be used. A clean and jerk, where the bar is lifted to the shoulders and then lifted overhead, is a no rep.

Walk Like an Egyptian

Location: Inside

Sponsored by XXX

For Time:

Rx Individual:

15 DL 315/225 + 50’ Handstand Walk

12 DL 315/225 + 50’ Handstand Walk

9 DL 315/225 + 50’ Handstand Walk

Scaled Individual:

15 DL 225/155 + 50’ Bear Crawl

12 DL 225/155 + 50’ Bear Crawl

9 DL 225/155 + 50’ Bear Crawl

Teams MUST choose the two Male and Female Athletes that DID NOT participate in WOD #4 to participate in WOD #5.

On a running clock, Athlete #1 will perform 15 deadlifts followed by a 50 foot handstand walk. Once complete, Athlete #2 will then do the same, 15 deadlifts followed by a 50 foot handstand walk. Next, Athlete #1 will perform 12 deadlifts followed by a 50 foot handstand walk. Once complete, Athlete #2 will do the same. Complete round 3 in the same manner. Choose who goes first.

Rx Teams:

15 DL 315/225 + 50’ Handstand Walk

12 DL 315/225 + 50’ Handstand Walk

9 DL 315/225 + 50’ Handstand Walk

Scaled Teams:

15 DL 225/155 + 50’ Bear Crawl

12 DL 225/155 + 50’ Bear Crawl

9 DL 225/155 + 50’ Bear Crawl

Masters 35-44 and 45+:

15 DL 315/225 + 50’ Handstand Walk

12 DL 315/225 + 50’ Handstand Walk

9 DL 315/225 + 50’ Handstand Walk

WOD #5 will have a 20:00 time cap.

Chip Away

Location: Inside

Sponsored by XXX

For Time:

Rx Individual:

100 DU

50 Wall Balls 20/14#

100 DU

40 Pistols Alternating

100 DU

30 Cal Bike

100 DU

20 Toes to Bar

100 DU

10 Devils Press 50/35#

Scaled Individual:

100 SU

50 Wall Balls 14/10#

100 SU

40 Deck Squats

100 SU

30 Cal Bike

100 SU

20 Knee Raises

100 SU

10 Devils Press 35/20#

Rx Teams:

100 DU

50 Wall Balls 20/14#

100 DU

40 Pistols Alternating

100 DU

30 Cal Bike

100 DU

20 Toes to Bar

100 DU

10 Devils Press 50/35#

Scaled Teams:

100 SU

50 Wall Balls 14/10#

100 SU

40 Deck Squats

100 SU

30 Cal Bike

100 SU

20 Knee Raises

100 SU

10 Devils Press 35/20#

Masters 35-44 and 45+:

100 DU

50 Wall Balls 20/14#

100 DU

40 Pistols Alternating

100 DU

30 Cal Bike

100 DU

20 Toes to Bar

100 DU

10 Devils Press 50/35#

WOD #6 will have a 20:00 time cap.

Boulder Shoulders

Location: Inside

Sponsored by XXX

For Time:

Rx Individual:

50 HSPU (9-min) (separate scored event)

Perform a max C+J with remaining time

Scaled Individual:

50 HLP (9-min) (separate scored event)

Perform a max C+J with remaining time

Rx Teams:

100 HSPU (12-min) (separate scored event)

Perform a max C+J with remaining time

Scaled Teams:

100 HLP (12-min) (separate scored event)

Perform a max C+J with remaining time

Masters 35-44 and 45+:

50 HSPU (9-min) (separate scored event)

Perform a max C+J with remaining time

WOD #7 will have a 15-min time cap.