Category WOD Info

Full WOD Description and Standards

April 10, 2013 WOD Info

Clean and Jerk Ladder, brought to you by Fashletics
AMRAP in 12 min:
30 Clean & Jerk 95/65/45
30 Clean & Jerk 135/95/65
30 Clean & Jerk 185/125/90
30 Clean & Jerk 225/155/110

*For this movement, the barbell must go from the ground to the overhead position with the athlete first bringing the barbell to the front rack position. The barbell must make contact with the shoulder, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted. A shoulder press, push press, push jerk or split jerk may be used to take the barbell overhead as long as the elbow, shoulder, hips, and knees are fully extended and the bar finishes directly over the body with the feet in line. If the jerk is missed but

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Without Further Adieu, The Youth WODs

April 9, 2013 WOD Info

AMRAP in 8 minutes
10 plate Ground to Overhead with 15# plate
20 double unders (or 60 jump rope)
30 plate burpees (burpee where you jump onto the 15# plate)

For time:
300m Run
20 KB swings 26#
20 pullups (banded for females if needed)
20 KB Swings
20 pullups

40 Wall balls (10# boys/8# girls) to 8ft target for both genders
21 Deadlifts 75# (for both genders)
30 Wallballs
15 Deadlifts
20 Wall balls
9 Deadlifts
10 Wallballs

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Final WOD Presented By Shoemaker Financial

April 8, 2013 WOD Info

Thank you to Jeremy Smith at Shoemaker Financial for sponsoring our fifth and final WOD.  This WOD will be for the top five competitors in the Men's and Women's Rx Division.  For this WOD, you will...have to wait until about 4pm on April 13th to know what to do!

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WOD Presented By Pilkerton Realtors

April 7, 2013 WOD Info

Thank you, Hagan Stone at Pilkerton Realtors, for this next WOD:

Rx competitors need to have their jump ropes ready to spin twice per rep, and be able to lift 65 pounds from ground to overhead.  All competitors need to warm up their burpee!

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WOD Presented By Fashletics

April 4, 2013 WOD Info

Fashletics' slogan is "Live, Love, Lift" and while we can't help you with living or loving, this WOD will get you lifting.

The lift is clean and jerk and the higher your max, the better you'll do!

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WOD Presented By The Bottle Shop

April 1, 2013 Sponsor NewsWOD Info

Thanks to The Bottle Shop at McEwen, you will be:

Pulling up - Swinging Kettlebells - and high tailing it for a short distance.

Have no fear, the pulling up bit can be assisted by elastic for scaled divisions.

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WOD Presented by Max Muscle Cool Springs

March 30, 2013 Sponsor NewsWOD Info

For the Max Muscle Cool Springs WOD, the following movements/weight range is involved:
Rx Male:
Deadlift between 260 - 290 lbs.

Box Jump 30 inches
Scaled Male/Rx Female:
Deadlift between 175 - 205 lbs.

Box Jump 24 inches
Scaled Female:
Deadlift between 120 - 150 lbs.

Box Jump 20 inches


Row, row, row your boat... Sorry, not sure why that's stuck in my head right now...

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