WOD 3 Announced!

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2 Minute Shots – presented by Proanox

Athletes will have 2 minutes to complete as many reps of each movement at each station with a 1 minute rest in between each station to allow for rotation of stations. Each athlete will have two minutes to perform as many reps as possible at each station. There will be a 1 minute rest between stations. Each athlete will be ranked on each individual station. The rankings for each of the 5 stations will be totaled, and then ranked off of that total for a final ranking on the “2 Minute Shots”.

GHD Situps

GHD Standards: While seated on the GHD machine, athlete must extend backwards and touch a target on the floor behind him or her.  Athlete must then sit up, without using the hands to pull him or herself up, and then touch the foot bumper in front of him or her to complete the rep.

Box Jumps (All Men 24”; All Women 20”; All athletes 50+ Step-ups (athletes may jump but Step-Ups are the standard.) Athletes 35-49 may scale to a step-up but will be ranked below those who choose to jump.

Box Jumps/Step ups Standards:  Athlete must jump onto the box with both feet landing at the same time.  Athlete must fully extend hips at the top of the box and may not bound off of the top.  Stepping off of the box is permitted.  For Step-ups, athlete may step onto the box, but still need to reach full extension of knees and hips of both legs on top of the box.

Air Dyne: Max calories biked

Air Dyne Standards:  Sit on seat, pedal the pedals as fast as possible, and go to your “happy place” as you avoid a traumatic heart or brain event.

Wall Balls:

Men 35-49, 30# to 10ft target

Men 50+, 20# to 10ft target

Women 35-49, 20# to 9ft target

Women 50+ 14# to 9ft target

We decided to give the Masters the opportunity to try the heavier wall balls…even the females, because isn’t that what CrossFit is about? Trying new things to be better than you were the day before? So, we are providing the chance to make yourself do something you may have never done before. BUT…if you cannot do the heavier weight, NO WORRIES! We WILL allow you to scale and still complete the WOD. If you choose to scale, you will of course be ranked below anyone who does not choose to scale. However, if you choose the Rx weight, you must be able to complete at least 10 wall balls for your score to count. So…choose wisely;)

Wall ball standards: Movement begins in a full squat with the hip crease below the knee and as the athlete stands up the ball is thrown at the target. The ball must clearly hit above the designated height (10ft men/9ft women). Each time the athlete receives the medicine ball, they must squat to full depth before they can toss the ball to the target for the next rep.


Pull Up Standards: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up. Strict, kipping, butterfly pull ups are all permitted. *Bands may be used, but athletes using a band will be scored below anyone not using a band.