Masters of the DMV 5
About This Competition
CALLING ALL MASTERS ATHLETES IN THE DC, MARYLAND, AND VIRGINIA REGION!
MASTERS OF THE DMV RETURNS ON 26 August 2023!
CrossFit Kingstowne will be hosting its 5th annual Masters of the DMV Team competition on 26 August. This event is a one-day team competition strictly for Masters athletes, and will feature three age divisions for athletes 30-39, 40-49, 50+. This is not a scaled competition for older athletes.
Masters of the DMV was designed to showcase the abilities of Masters athletes in the DMV area. We will once again offer three team categories of Male/Male, Female/Female, or Male/Female with all three team categories competing against each other within your age division for the podium!
If you joined us the last few years you already know this event is different from any other Masters competition in the area. For this event you won’t walk away with just a medal, top finishers will receive some pretty sweet prizes from our sponsors, as well as gift cards for our Fit Collective Gear and Apparel shop for our first place teams.
REGISTRATION:
Cost: $200 per team (processing fee not included). Early Bird Registration $180 per team between 2 June through 30 June with CODE: EARLYBIRD2023. Registration will go live on 2 June 2022. T-Shirt Order Deadline is 31 July, 2023.
AGE DIVISIONS:
30-39 M/M; F/F, M/F
40-49 M/M; F/F, M/F
50-59 M/M; F/F, M/F
60+ M/M, F/F, M/F
If teams are comprised of athletes in different age categories (e.g. one athlete is 36 and one is 42) then the team must compete in the younger team members age division. Using this example the team would register for the 30-39 division. Athletes will be required to present their IDs upon check-in to ensure a fair competition.
BENEFITS:
- We have been running large scale competitions ranging from 100-400 athletes since 2010
- Great location just off the Beltway and within walking distance to the Van Dorn Metro Station
- Top place finishers can expect to receive real prizes, not just medals, to include gift cards to our Fit Collective Gear and Apparel shop for our first place teams in each division
WORKOUT MINIMUM STANDARDS BY DIVISION:
Clean and Jerk: 155/115 (30-39); 135/95 (40-49); 115/80 (50-59+); 95/65 (60+)
Snatch: 155/105 (30-39); 135/95 (40-49); 115/75 (50-59); 75/55 (60+)
Deadlift 275/185 (30-39); 225/155 (40-49); 185/135 (50+)
Double Unders
Bar Muscle Ups (30-39); Chest to Bar Pull Ups (30-39; 40-49); Pull Ups (50+)
Toes to Bar: 30-39; 40-49; 50-59; Knees to Elbow (60+)
Rope Climbs (30-39; 40-49; 50-59)
HSPU: 30-39, 40-49
These are just examples of potential working weights and minimum movement standards. For the finals, the top five teams in each division will earn a spot in the final workout and should expect to see some higher skill movements such as Strict HSPU, Ring Dips, and Bar Muscle Ups (30-39 division).
PRIZES:
The top three teams in each division will receive some amazing prizes from our awesome sponsors. All teams will receive a t-shirt and a swag bag with goodies from our sponsors to include samples, coupons, etc.
REFUND POLICY:
No refunds will be provided after registration. Teams will be able to transfer tickets if necessary, however please note that we will not be able to accommodate t-shirt size changes after the t-shirt deadline has passed.
T-SHIRT/TANK: All athletes and Volunteers will receive an event t-shirt or tank as long as they register before the order deadline. Men's t-shirts run true to size. Women's tanks will be a cropped racerback tank. Female athletes are welcome to order a men's t-shirt if they do not want a cropped tank.
PARKING:
Athletes are requested to park on South Pickett street or in the Cameron Station neighborhood and encouraged to carpool to limit stress on our parking lot. Additional parking is available at the Van Dorn Metro Station and the LA Mart Shopping Plaza. A parking volunteer will be on site to ensure that parking is available for other merchants and customers within the shopping plaza and to ensure there is no double parking. Athletes are encouraged to bring tents and chairs to set up in the alley behind our facility where the Athlete Village will be located. The athlete village will be located outside (rain or shine).
Be sure to follow us on Instagram @Mastersofthedmv. #crossfitkingstowne #MastersoftheDMV #mastersofthedmv5
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | The Crate Fatletes | 7 |
| 2 | B-Xtreme CFR | 16 |
| 3 | Rogue Squad | 20 |
| 4 | Deadlifts & Chill | 22 |
| 5 | Two Regular Dudes | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | Invictus DC Masters | 9 |
| 2 | Plan B! | 12 |
| 3 | Short Stack | 19 |
| 4 | Jacked in the box | 22 |
| 5 | Go & Whoa | 27 |
| # | Athlete | Points |
|---|---|---|
| 1 | dog tired | 9 |
| 2 | Boulder Shoulders | 10 |
| 3 | Not Dead Yet | 18 |
| 4 | Bad Decisions. Good Stories. | 22 |
| 5 | Shake-N-Bake | 23 |
| # | Athlete | Points |
|---|---|---|
| 1 | “More Chalk Less Talk-CFR” | 5 |
| 2 | Seasoned Sisters | 10 |
Workouts
FINALE WOD: “Goonies Never Say Die”
Every 2 Minutes Until Failure (Elimination Rounds)
Teams Work Until they can no longer complete the requisite number of reps in each 2 minute round. Reps will increase by 4 each round. Teams will be eliminated until the last team standing. Teams will be ranked based on their elimination standing. Last team standing will get 1st place, first team eliminated will get 5th place for finale WOD, etc. Ties will be determined by the finish time on previous round(s).
ROUND 1: 2 Minutes (Minutes 0-2)
20 Overhead Squats (30-39: 115/75; 40-49: 95/65) (50-59 and 60+: Front Squats: 95/65)
10 Bar Muscle Ups (40-49: Chest to Bar Pull Ups; 50-59: Pull Ups; 60+ Jumping Pull Ups)
ROUND 2: 2 Minutes (Minutes 2-4)
24 Overhead Squats
14 Bar Muscle Ups
ROUND 3: 2 Minutes (Minutes 4-6)
28 Overhead Squats
18 Bar Muscle Ups
ROUND 4: 2 Minutes (Minutes 6-8)
32 Overhead Squats
22 Bar Muscle Ups
ROUND 5: 2 Minutes (Minutes 8-10)
36 Overhead Squats
26 Bar Muscle Ups
ROUND 6: 2 Minutes (Minutes 10-12)
40 Overhead Squats
30 Bar Muscle Ups
And So On…
***Every Round is 2 Minutes. Athletes will advance to next two minute round if they successfully complete the requisite number of reps for each round. Tie Break will be determined based on time finished in previous round.
For Time (Time Cap: 7 Minutes)
30 Wall Balls (30-39: 30/20; 40-49 and 50-59: 20/14; 60+: 14/10)
30 Handstand Push Ups (50-59 and 60+: Dumbbell Shoulder to Overhead 45/25; 35/20)
30 Deadlifts (30-39 and 40-49: 225/155; 50-59: 185/125; 60+: 155/105)
20 Wall Balls
20 Handstand Push Ups
20 Deadlifts
10 Wall Balls
10 Handstand Push Ups
10 Deadlifts
30-39: Kipping HSPU; 30/20# Wall Ball, 225/155 Deadlift
40-49: Kipping HSPU; 20/14# Wall Ball, 225/155 Deadlift
50-59: Dumbbell Shoulder to Overhead 45/25#; 20/14# Wall Ball; 185/125 Deadlift
60+: Dumbbell Shoulder to Overhead 35/20#; 14/10# Wall Ball; 155/105 Deadlift
Score for Part A will be total time to complete as a team or reps achieved by the 7 minute time cap.
WOD 1: "One Eyed Willy" PART B
@ 7 Minutes, Teams will have 8 minutes to build to a 1 RM Clean.
Score = Total Load Combined of the max lift combined for each athlete. To even the playing field for FF and MF teams, all female loads will be multiplied by a factor of 1.43.
Standard CrossFit loading for females is traditionally 70% of the men's loading (e.g. 95/65; 135/95; 225/155, etc.). Total workout time for Part A and Part B will be 15 Minutes. Part B will immediately commence at the 7 minute mark. If athletes finish PART A prior to 7 minutes they are able to rest but they may not begin making attempts on the clean until the 7 minute mark.
WOD 2: "Truffle Shuffle"
2 Rounds (Relay Style)
3 Rope Climbs (15')
6 Wall Walks
9 Thrusters
12 Toes to Bar
30 Double Unders
Then, Right Into...
1 Round (Partners Split Work w/exception of *)
6 Rope Climbs (15')
6 Synchro Wall Walks (*Not Split)
18 Thrusters
18 Synchro Toes to Bar (*Not Split)
60 Cross Over Jump Ropes
30-39: 95/65# Thruster; Toes to Bar
40-49: 95/65# Thruster; Toes to Bar
50-59: 75/55# Thruster; Strict Pull Ups; Toes to Bar
60+: 65/45# Thruster; Jumping Pull Ups; Knees to Elbow
The workout will start with 1 Partern completing a round and then tagging in the second partner for a full round. After 2 rounds are complete, the team will move into the single round chipper sprint. For the single round chipper all reps can be split as needed, with the exception fo two synchronized movements (Wall Walks and Toes to Bar) which must be completed together. Score = total time to finish. Time Cap: 13 minutes. Wall Walk and Cross Over Jump Rope standards will follow the standards outlined by CFHQ in the 2023 open and qualifier rounds.
WOD 3: "I Never Felt So Bad In My Entire Life"
Time Cap: 15 Minutes
Each Round: 7 Minutes
1 Minute Rest between Rounds
2 Rounds (15 Minute Cap)
Round 1 (7 Minutes)
Row 1000m/800m (*First Partner Complete Full Row Segment)
20 Synchro Burpees over Bar (1 Partner on Each Side)
Max Snatches in Remaining Time
**Rest 1 Minute**
Round 2 (7 Minutes)
Row 1000m/800m (*Second Partners Completes Full Row Segment)
20 Synchro Burpees over Bar
Max Snatches in Remaining Time
* Only 1 Partner may Row Each Round (e.g. Athlete 1 Rows 1000/800m in Round 1 and Athlete 2 Rows 1000/800m in Round 2).
30-39: 155/105
40-49: 135/95
50-59: 115/75
60+: 75/55
Male/Male: 1000m Row Each
Male/Female: 1000m/800m Row Each
Female/Female: 800m/800m Row Each
At the start of the first 7 minutes, one partner will complete a full row segment. As soon as the row is complete, both partners will complete 20 synchro burpees over the bar, with each partner on opposite sides of the bar. After the burpees are complete, partners will complete max snatches in the remaining 7 minute window. Only one partner movign at a time for the snatches, but they may alternate as desired. The second partner cannot pick up the bar until the partner has returned the bar to the ground. At 7 minutes, there will be a 1 minute rest and transition and then the second partner will row a full row segment, and then they will both complete 20 synchro burpees and then max snatches in remaining time. Score will be total number of snatches completed as a team.
Tie break =
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Event Details
Closes: Aug 15, 2023
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