Event 1
At the call of GO! Teams will start at the front door of River’s Edge and run the 530m pre-marked course. Each team will have a ring that both teammates must have 1 hand on the entire time.
Teams will enter the building through the north garage door onto the large soccer field. From there, teams will pick a lane according to their respective division. Lanes are first come first serve. Your time will be marked when you enter your lane, this will be your tie break time.
Once teams are in their lanes, they will have 2 objects that they must move the width of the field (90 feet) and back. These can be moved in any order, however, once they’ve started moving an object, it must be moved the entire width before the other object may be moved.
The Grub The teams must perform 5x “Clean & Jerks” with the Grub at the starting point, another 5x at the opposite end of the field, and finish with 5x “C&J” at the original starting point. The grub may be carried by both partners however they like, and must be lunged across the field. (Video to follow)
The Maggot The Maggot will be rolled across the field and back, both partners may be pushing simultaneously.
Once both objects have been moved, teams will then retrieve their ring for a 80m sprint back to the starting point in front of Rivers Edge.
This workout has a 15:00 minute cap! If your team does not complete the workout under the cap, time penalties will be assessed according to the following schedule:
80m Sprint = :30 sec penalty
Maggot = 1:00 min penalty (:30 sec per width not completed)
Grub = 1:15 min Penalty (:30 sec per width + :01 per C&J not completed)
Teams will enter the building through the north garage door onto the large soccer field. From there, teams will pick a lane according to their respective division. Lanes are first come first serve. Your time will be marked when you enter your lane, this will be your tie break time.
Once teams are in their lanes, they will have 2 objects that they must move the width of the field (90 feet) and back. These can be moved in any order, however, once they’ve started moving an object, it must be moved the entire width before the other object may be moved.
The Grub The teams must perform 5x “Clean & Jerks” with the Grub at the starting point, another 5x at the opposite end of the field, and finish with 5x “C&J” at the original starting point. The grub may be carried by both partners however they like, and must be lunged across the field. (Video to follow)
The Maggot The Maggot will be rolled across the field and back, both partners may be pushing simultaneously.
Once both objects have been moved, teams will then retrieve their ring for a 80m sprint back to the starting point in front of Rivers Edge.
This workout has a 15:00 minute cap! If your team does not complete the workout under the cap, time penalties will be assessed according to the following schedule:
80m Sprint = :30 sec penalty
Maggot = 1:00 min penalty (:30 sec per width not completed)
Grub = 1:15 min Penalty (:30 sec per width + :01 per C&J not completed)
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The Grub
XL Rogue Sandbag containing 2x smaller sandbags. Total weight: Guys #150 (2x 75) Gals #100 (2x 50) Co-ed #125 (1x 75+50) |
The Maggot
A 55 gallon weighted drum Total weight: Guys 200# Gals #150 Co-ed #175 |
Event 2
AMRAP 8 (As Many Rounds As Possible)
15 Dumbbell Shoulder-to-OH @ 50/35
30 Single-unders
Max Stone Carry @ 95/65
15 Dumbbell Shoulder-to-OH @ 50/35
30 Single-unders
Max Stone Carry @ 95/65
On the call of 3-2-1…Go! 1 athlete will begin the DB shoulder to overhead while the other athlete picks up the stone and begins to collect distance. Athletes must alternate rounds in the AMRAP,
however any athlete may carry the stone for as long as they like. Teams may only switch the stone carrier within the designated box.
however any athlete may carry the stone for as long as they like. Teams may only switch the stone carrier within the designated box.
DB Shoulder-to-OH Athlete will pick up the dumbbell and proceed to move the DB from their shoulder to an overhead position. Athletes must show full extension of the elbow, legs, & hips with the bicep press against the ear for a rep to count. You may switch arms at any point but are not required to. A dropped dumbbell will result in a no-rep of the previous repetition.
Single-unders Athlete will jump rope. Control must be shown for reps to count, if you land on top of the rope, that rep must be repeated.
Stone Carry: Teams will have a 50’ course in which to carry their stones. The stone may be picked
up and carried ANY WAY, your teammate MAY help you hoist the stone. Athlete will carry the stone
down and around a cone, and then back to turn around in the designated box. You may carry the stone for as long as you like. There will be markers every 10’. At the end of the workout the athlete with the stone will stop within that 10’ window for final distance to be measured.
up and carried ANY WAY, your teammate MAY help you hoist the stone. Athlete will carry the stone
down and around a cone, and then back to turn around in the designated box. You may carry the stone for as long as you like. There will be markers every 10’. At the end of the workout the athlete with the stone will stop within that 10’ window for final distance to be measured.
Event 3
4 Rounds for time:
12 Cals on the Rower
9 Burpee Box Jump Overs @ 24/20
6 KB Raises @ 53/35
*Teammates will alternate exercises
12 Cals on the Rower
9 Burpee Box Jump Overs @ 24/20
6 KB Raises @ 53/35
*Teammates will alternate exercises
On the call of 3-2-1…GO! Athlete 1 will start on the rower while Athlete 2 rests. Once Athlete 1 reaches 12 calories, Athlete 2 may begin their burpee box jumps (movement standards below). After Athlete 2 finishes 9 burpee box overs, Athlete 1 may then begin the KB raises (standards below). After 6 KB raises, Athlete 2 may then begin round 2 on the rower.
*Athletes MUST tag their partner before they can begin their respective exercise.
*Teams will follow this alternating pattern until they have completed 4 rounds.
Rower: Teams will start the workout STANDING BEHIND the rower. Calories will be zeroed out at the start of each round, calories MUST reach 12 prior to tagging their partner.
Burpee Box Overs: Athlete must execute a burpee perpendicular to the box with their chest touching the ground. Then they get over the box with either both feet touching OR no feet touching the top of the box. NO HANDS! Rep is complete when both feet touch the ground.
*Co-ed teams may switch from 24” to 20” while the other athlete is working.
KB Raises: Teams will have a 1” rope suspended from a 12’ upright with a KB clipped via a carabiner at the other end. Once tagged, athlete will start raising the KB to a 9’ target, rep is complete when the yellow tape is visible on the other side of the roller AND then is lowered UNDER CONTROL to the ground. You will have a 2’x2’ box that you must stand in that is offset by 5’ from where the KB rests. *Co-ed teams may switch from #53 to #35 while other athlete is working
*Athletes MUST tag their partner before they can begin their respective exercise.
*Teams will follow this alternating pattern until they have completed 4 rounds.
Rower: Teams will start the workout STANDING BEHIND the rower. Calories will be zeroed out at the start of each round, calories MUST reach 12 prior to tagging their partner.
Burpee Box Overs: Athlete must execute a burpee perpendicular to the box with their chest touching the ground. Then they get over the box with either both feet touching OR no feet touching the top of the box. NO HANDS! Rep is complete when both feet touch the ground.
*Co-ed teams may switch from 24” to 20” while the other athlete is working.
KB Raises: Teams will have a 1” rope suspended from a 12’ upright with a KB clipped via a carabiner at the other end. Once tagged, athlete will start raising the KB to a 9’ target, rep is complete when the yellow tape is visible on the other side of the roller AND then is lowered UNDER CONTROL to the ground. You will have a 2’x2’ box that you must stand in that is offset by 5’ from where the KB rests. *Co-ed teams may switch from #53 to #35 while other athlete is working
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Rounds 1 & 3:
Rower (Athlete 1) Burpees (Athlete 2) KB Raise (Athlete 1) |
Rounds 2 & 4:
Rower (Athlete 2) Burpees (Athlete 1) KB Raise (Athlete 2) |
GG2 Floater WOD
2x 180’ Obstacle Course On the call of 3-2-1…GO! Partners will start the obstacle course together. There are 9 obstacles, divided into 5 sections. Once teams have completed the 180’ course, they will tag the opposite wall and repeat the course in reverse. Time is complete when both athletes touch the same wall as where they started.
*Athletes may move ahead of their teammates within a section, but they may not start another section until their teammate completes the section.
*Athletes may assist their partner in an obstacle except for the monkey bars.
*Athletes may move ahead of their teammates within a section, but they may not start another section until their teammate completes the section.
*Athletes may assist their partner in an obstacle except for the monkey bars.
Obstacles and sections
Section 1 (1 obstacle): 10’ Low Crawl under netting
Section 2 (2 Obstacles): 3x 50” Saw Horses
Section 3 (2 Obstacles): 24’ Balance Beam & 10’ Monkey Bars
Section 4 (4 Obstacles): 4x Increasing Height Wall Climbs of 3 ½, 4 ½, 5 ½, and 6’
Section 5 (1 Obstacle): 3 Tire Flips @ 400/350/300 (guys/co-ed/Gals)
*Any section may be bypassed, however there will be a :30 sec penalty assessed, each direction, per section.
Section 1 (1 obstacle): 10’ Low Crawl under netting
Section 2 (2 Obstacles): 3x 50” Saw Horses
Section 3 (2 Obstacles): 24’ Balance Beam & 10’ Monkey Bars
Section 4 (4 Obstacles): 4x Increasing Height Wall Climbs of 3 ½, 4 ½, 5 ½, and 6’
Section 5 (1 Obstacle): 3 Tire Flips @ 400/350/300 (guys/co-ed/Gals)
*Any section may be bypassed, however there will be a :30 sec penalty assessed, each direction, per section.
