Official Scores

Final Scores

All Workouts Announced

RX'd WOD 1
For Time

• 60 Calorie Row
• 50 Standing Broad Jumps (6'/4')
• 40 Toes to Bar
• 30 Hang Snatches (115/73)

10 Minute Time Cap

1. Teams do not have to divide the row if they don't want to. However, the person not rowing must be standing behind the rower with their foot on the back of it.
2. Broad jumps must be divided into alternating sets of 5.
3. Toes to Bar must be divided into alternating sets of 5. One person must be holding the pullup bar in a dead hang (any grip style) in order for their partner to accumulate reps of Toes to bar.
4. Hang Snatches must be divided into alternating sets of 5. One person must be holding their chin over the bar (any grip style, no bar muscle ups are allowed) in order for their partner to accumulate reps. The person snatching may pick the bar up to the hang, but must wait for the Judges signal of "GO!" to begin snatching. If the partner holding their chin over the bar drops off or falls below bar height at any point, the partner snatching must wait until they resume their hold. 

RX'd WOD 2

6 Rounds For Time - Partners alternate rounds

• 20yd Agility Shuttle - (5yds right, 10yds left, 5yds right)
• 8 Lateral Bar Hopping Burpees
• 20yd Agility Shuttle - (5yds right, 10yds left, 5yds right)
• 5 Ground to Overhead (155/103)

8 Minute Time Cap

1. The WOD will begin with one partner touching the middle floor marker. After "3..2..1..GO!" they will start the shuttle run.
2. While one person is performing the 5 Ground to Overhead's, their partner may set up for the agility shuttle, but may not start until they hear the Judges Signal of "GO!"
3. Each Partner must complete a full round before switching

RX'd WOD 3

For Time

Buy-In: 150 Double Unders

21-15-9(21-15-9)

• Deadlifts/HSPU
• HSPU/Deadlifts

10 Minute Time Cap

1. The Double Under Buy in will be performed within a 29"x29" area in their lane. Any reps performed outside the box will not be countedPartners may divide reps at their discretion 
2. Once all 150 Double unders are done, Partner 'A' starts with 21 Deadlifts while Partner 'B' starts with 21 HSPU. Then they will switch - Partner 'A' does 21 HSPU and Partner 'B' does 21 Deadlifts. Continue in this manner until both athletes complete reps of 21-15-9 of both movements
3. Partners may not switch movements until they are both done with their respective sets
4. The workout finishes after both partners complete 9 Deadlifts/HSPU and 9 HSPU/Deadlifts and clap hands. (High fives are strongly recommended. The more chalk in the air, the better)

                                                                                                             

INTERMEDIATE WOD 1

For Time

• 50 Calorie Row
• 40 Standing Broad Jumps (6'/4') 
• 30 Toes to Bar¹
• 20 Hang Snatches (95/63)²

10 Minute Time Cap

1. Teams do not have to divide the row if they don't want to. However, the person not rowing must be standing behind the rower with their foot on the back of it.
2. Broad jumps may be divided in any manner the team chooses, so long as each partner completes at least 1 successful rep.
3. Toes to Bar may be divided in any manner the team chooses, so long as each partner completes at least 1 successful rep. One person must be holding the pullup bar in a dead hang (any grip style) in order for their partner to accumulate reps of Toes to bar.
4. Hang Snatches may be divided in any manner the team chooses, so long as each partner completes at least 1 successful rep. One person must be holding their chin over the bar (any grip style, no bar muscle ups are allowed) in order for their partner to accumulate reps. The person snatching may pick the bar up to the hang, but must wait for the Judges signal of "GO!" to begin snatching. If the partner holding their chin over the bar drops off or falls below bar height at any point, the partner snatching must wait until they resume their hold. 

INTERMEDIATE WOD 2

For Time

Buy-In: 150 Double Unders

• 21 Deadlifts
• 7 Wall Climbs
• 15 Deadlifts
• 5 Wall Climbs
• 9 Deadlifts
• 3 Wall Climbs

10 Minute Time Cap

1. The Double Under Buy in will be performed within a 29"x29" area in their lane. Any reps performed outside the box will not be countedPartners may divide reps at their discretion 
2. Once all 150 Double unders are done, Partner 'A' starts with 21 Deadlifts while Partner 'B' starts with 7 Wall Climbs. Then they will switch - Partner 'A' does 7 Wall Climbs and Partner 'B' does 21 Deadlifts. Continue in this manner until both athletes complete reps of 21(7)-15(5)-9(3) of both movements
3. Partners may not switch movements until they are both done with their respective sets
4. The workout finishes after both partners complete 9(3) Deadlifts/Wall Climbs and 3(9) Wall Climbs/Deadlifts and clap hands. (High fives are strongly recommended. The more chalk in the air, the better)

                                                                                                            

SCALED WOD 1

For Time

• 15 Calorie Row
• 30 Box Jumps (18"/12")
• 30 MedBall Situps (20/12)
• 30 Ground to Overhead (75/53)
• 15 Calorie Row

10 Minute Time Cap

SCALED WOD 2

For Time

Buy-In: 150 Single Unders or 30 double Unders

1-1, 2-2, 3-3, 4-4.....10-10

• KB Swings (35/26)
• Burpees

8 Minute Time Cap

Heat Assignments, WOD 1 and Updated Parking

Edit: If you are in Heat 5 or 6 in Rx'd WOD #1, do not mind the 4:00 and 4:15 to the right of your Heat's start time. That's an error.

The Heat times for the third RX'd workout will be dependent on the teams' finishing position for the first two workouts.


Please remember to bring anything and everything you could possibly need to complete a workout (we will not be outside but our facility is pretty darn cold so dress in layers, at least until its your time to compete). This includes your own jump rope (we will have a couple extras but they are first come first serve), lifting shoes or socks, wrist wraps (we will not allow lifting straps), hand protection etc. Also please bring any food you will need to eat between workout, this is an all-day event. we do have a microwave here. 

Now, on to WOD 1


RX'd WORKOUT #1

For Time:

• 60 Calorie Row
• 50 Standing Broad Jumps (6'/4')¹
• 40 Toes to Bar²
• 30 Hang Snatches (115/73)³

The 60 Calorie Row may be broken up in any manner the team wishes, this can include 1 teammate rowing the whole 60 Calories

¹Standing Broad Jumps are to be broken up in sets of 5 reps with each team member completing a total of 25 jumps

²Toes to Bar are to be completed in sets of 5 reps with each team member completing 20 total reps. While one person is performing the reps, the other person must be hanging from the bar

³Hang Snatches are to be completed in sets of 5 reps with each team member completing 15 reps. While one partner is performing snatches, the other partner must be in a chin-over-the-bar hold. Their chin may not contact the bar at any time

INTERMEDIATE WORKOUT #1

For Time: 

• 50 Calorie Row
• 40 Standing Broad Jumps (6'/4')¹
• 30 Toes to Bar²
• 20 Hang Snatches (95/63)³

The 50 Calorie Row may be broken up in any manner the team wishes, this can include 1 teammate rowing the whole 50 Calories

¹Standing Broad Jumps are to be broken up in any increment the team desires, with each person performing at least 1 rep

²Toes to Bar are to be completed in any increment the team desires, with each person performing at least 1 rep. While one person is performing the reps, the other person must be hanging from the bar

³Hang Snatches are to be completed in any increment the team desires, with each person completing at least one rep. While one partner is performing snatches, the other partner must be in a chin-over-the-bar hold. Their chin may not contact the bar at any time.

SCALED WORKOUT #1

For Time:

• 15 Calorie Row
• 30 Box Jumps/Step Ups (18"/12")
• 30 Med Ball Situps (20/12)
• 30 Ground to Overhead (75/53)
• 15 Calorie Row

**DAY OF THE COMPETITION**

• Parking is Extremely Limited, please carpool
• JUDGES NEED TO ARRIVE NO LATER THAN 7AM
• COMPETITORS NEED TO ARRIVE NO LATER THAN 7:30AM
• We will be breifing the workout at exactly 7:30, regardless of if you are present or not. If you do not understand the standards because you failed to arrive on time, do not get upset when you get no-repped.
• You DO NOT need to print off your eventbrite ticket, its a waste of paper. We will have all competitors names and shirt sizes at the check-in table, tell us your name and we'll mark you off.
• If your partner became injured at the last minute and you have found a replacement, tell us at the door
• Spectators get in for Free, but we STRONGLY encourage a small donation in any amount to the Wounded Warrior Project
• Again, parking is extremely limited so please carpool

**UPDATED PARKING INFORMATION**

• LOT A - Capital City CrossFit. We are located right behind Robert Seafood. To get to our lot you must drive through the Roberts Seafood Lot. Roberts will be open for business Saturday and has asked that we not take up their spaces. We can fit approximately 32 cars in our lot.
• LOT B - Crate & Pallet - Crate and Pallet, directly to the East of Roberts Seafood has 13 spot available for us
• LOT C - Maya Fusion - Maya Fusion is closed for business so we are able to park there. It is located directly Southwest of our parking lot. There are approximately 65 spots available.
• LOT D - ARCA Inc. is located on the West side of our building and has allowed us use of their lot (up on the gravel hill just west of roberts. ARCA will be open for business saturday but has a minimal amount of staff. They have asked that we please not block in their cars. There are spots available for approximately 20 cars.

When you park, please do not park like an ass. Remember, we need to fit as many cars in a limited number of spaces as possible. Your precious car does not need a 7 foot birth between it and the cars around it

Movements and Standards Announced

RX'd Movements

Rowing
Standing Broad Jumps (6'/4')
Toes to Bar
Hang Snatch (115/73)
Lateral Over the Rower Burpees
Deadlifts (225/155)
Handstand Pushups
Double Unders

INTERMEDIATE Movements

Rowing
Standing Broad Jumps (6'/4')
Toes to Bar
Hang Snatch (95/63)
Deadlifts (185/123)
Wall Climbs
Double Unders

SCALED Movements
Rowing
Box Jumps (18"/12")
Med Ball Situps (20/12)
Ground to Overhead (75/53)
Burpees
KB Swing (35/26)




ALL DIVISIONS





RX'd and INTERMEDIATE DIVISIONS








RX'd DIVISION ONLY




INTERMEDIATE DIVISION ONLY




SCALED DIVISION ONLY

Parking for the Event and Other Announcements

• All ticket sales are CLOSED. If you have not registered by 10am today (January 10th) then you WILL NOT compete.
• Heat assignments and Demo Videos will be posted on this site within the next couple of days, please check back
• We will have parking available in 3 locations, with the possibility of a 4th spillover. We ask all competitors and spectators to carpool if possible as we do not have room for all 180 of you to drive individually. Parking is available at the gym ('A'), across the street at the old Maya Fusion restaurant ('B') and on the other side of the building on the hill ('C'). The lot south of 'A' belongs to Roberts Seafood and they have asked us to keep their lot clear. If you park in lot 'C' please make sure you do not block in any cars as that business will be open the day of the competition.
• As stated, if we need to direct vehicles to a 4th location, we will do so.

**NEW** Updated FAQ

After rummaging through the emails we have received in regards to the competition, I have updated the Frequently Asked Questions section. Hopefully, this clears up any issues

FAQs

How many tickets do I need to purchase?

One ticket is required per person, regardless of their division. Teams can buy both tickets at once by simply upping the 'Quantity' to Two (2). Add both partners information at the next screen including division and shirt size

I'm trying to register but it says "Missing Information". What now?

Make sure everything on the form is filled out including

• First/Last Name
• E-mail Address
• Country
• Address
• City
• State
• Zip
• Credit Card Type
• Card #
• Exp Date and CSC
• Shirt Size
• Division
• Partners Name

Please note that Eventbrite will not let you continue the transaction without selecting a division. If you select either RX'd or INTERMEDIATE, you will not be able to continue the transaction unless you enter your partners name

How do I know which division I belong in?

Division guidelines can be found at the Event Homepage

What if I can do most things required for my division but not all?

The divisional guidelines are just that, guidelines. You will not have to lift your 1RM's for any of these movements during the competition but you should be comfortable lifting certain percentages of them. For example, a Male competing in the RX'd division who has an established 1RM deadlift of over 315lbs, should have no problems with whatever the weight for the competition is in that movement.

What if I meet all the weight requirements for my division but there are certain movements I cannot do (ie, HSPU, toes to bar)

Unfortunately, these are movements you will be required to do. Select your division accordingly

What are my transport/parking options getting to the event?

Parking will be available at the venue but is on a first come first serve basis. We ask all staff and anybody that arrives early to park directly southwest of the facility across Jefferson in the old Maya Fusion parking lot.

What time should I arrive?

Judges and volunteers should arrive no later than 7:30am

What should I bring?

Anything you think you would need to complete a workout. This includes: Wrist wraps (no straps allowed), weight belts, jump rope and shoes. Bring something to eat between events as well as water.

Divisional Guidelines Announced

Click below to buy your tickets

Here are the individual standards that both you and your partner must hit in order to sign up for either Rx'd or Intermediate.  Remember that these are just prerequisites, and the weights and exercises shown may or may not be used in the competition.

Rx'd Division:

• Deadlift - Males 1 RM > 315#, Females 1 RM > 225#
• Snatch (Power or Squat) - Males 1 RM > 135, Females 1 RM > 95
• Handstand Push-ups - Males > 5 Unbroken HSPU's w/ Regional Standards, Females > 5 HSPU's w/ Abmat
• Box Jumps - Males Max Height > 36", Females Max Height > 30"
• Toes-2-Bar - Males > 5 Unbroken T-2-B's, Females > 5 Unbroken T-2-B's
• Clean n' Jerk - Males 1 RM > 185#, Females 1 RM > 125#

Intermediate Division:

• Deadlifts - Males 1 RM > 265#, Females 1 RM > 195#
• Snatch (Power or Squat) - Males 1 RM > 115#, Females 1 RM > 75#
• Box Jumps - Males Max Height > 30", Females Max Height > 24"
• Toes-2-Bar - Males > 3 Unbroken T-2-B's, Females > 3 Unbroken T-2-B's
• Clean n' Jerk - Males 1 RM > 165#, Females 1 RM > 105#

Scaled Division: 

• Open to all competitors