Aug 21st

• 4 Levels of competition
  Advanced and Open Divisions for both Male and Female Competitors
  [There's something here for everyone one.]
  Heats:
• To determine your heat placement, each competitor will do the following for reps before the event. You will have to email me your results:
• for lack of a better name this will be called “heat WOD”. No rest between exercises. Do them back to back with a running clock.
• 1min of Pull ups (jumping PU if you cant PU yet)
  1min of Sit ups
  1min of Push ups
  1min of Squats
  1min of Dead-Lift 275/165 (Advanced), 205/125 (Open)
  You will compete in a heat against folks that have similar scores in these areas.
• Scoring:
• At the conclusion of the Survival of the Fittest, the overall winner will be the person with the lowest score not only in their own heat but verse all others. Places will be determined per heat also in like manner by adding up your finishes in each of the 3 WODs. Thus you could win your heat but not be the overall winner.
• In the case of a tie, the winner will be the one with the single best finish. If there is still a tie, then they will arm wrestle for 1st place.
• Each heat will have 3 WODs thus 3 placings for everyone. The places in each WOD will look like this: 1,2,3,3,5,5,7,7,9,9. since 2 are eliminated each time.
  You will add your place from each WOD to find your placement in your Heat. This score will be compared to other Heats to find the overall winner.
  The goal is to have the 1st place person finish in the 15-25 min time domain, with
  a total max time of 25 min.
• Example:
  In heat 1, 10 folks start. (We will have as many heats as needed of 10 same sex same level competitors with similar “heat WOD” scores.)
• They perform 2 exercises back to back (ex WOD1 – 800m & situps). The slowest 2 are eliminated for the rest of WOD 1, but they cant just walk away. The eliminated must do 10 burpees for each exercise, while the others compete. So they don’t get total rest when eliminated.
• To continue the example, as soon as the 8th person is finished with the 800m/situps, we walk to the burpee/pull up station and I yell 3,2,1 GO!. That’s right the 8th person gets no rest. If you want rest, go faster. While the 8 are doing burpee/pull ups, the other 2 do their 10 burpees. As soon as the 6th person finishes, the last 2 are eliminated and those 6 move to cleans. The first 4 move on to box jumps, while the rest do their 10 burpees. Then the first 2 to complete the box jumps move on to a 400m sprint. The first one back wins.
• Each group of exercises has a time limit of 5 minutes. Meaning the 800m + 40 situps has a 5 min time limit. If the first 8 are done before 5 minutes, then we just move on. But if 5 minutes elapses while folks are WODing, then the top rep getters move on.
• at the completion of WOD1, a clock will start counting off 2min, then
  3,2,1 GO! for WOD 2, everyone in heat 1 is back in to compete.
  repeat for WOD3
• Judging:
  There be 1 time keeper/judge per heat and wod and he/she will watch for ROM and toss bad reps… there might be more but there will be at least 1.
  _________________________
• Advance Men
• WOD 1 (runner slant)
• 800m
  pull ups x 20
  eliminate 2 – 8 left
  burpee x 20
  situps x 40
  eliminate 2 – 6 left
  135# cleans x 10 (squat)
  eliminate 2 – 4 left
  box jumps 24inch x 40
  eliminate 2 – 2 left
  400m
  eliminate 1 – 1 left -winner
  WOD 2 (lifter slant)
• 135# ground to over head anyhow x 20
  DL – 1x 225#, 315#, as many as you can 405# touch and goes
  eliminate 2 – 8 left
  HSPU x 10
  20# Wall Ball 10ft mark x 30
  Eliminate 2 – 6 left
  100ft 55# dumbbell overhead lunges
  eliminate 2 – 4 left
  100 x Double Unders
  eliminate 2 – 2 left
  Ring Dips x 20
  eliminate 1 – 1 left
  WOD 3 (mix)
• 400m 80# sand bag carry
  50 push-ups
  eliminate 2 – 8 left
  100 squats
  55# KB swings x 60
  eliminate 2 – 6 left
  200m sprint
  Muscle Ups x 10
  eliminate 2 – 4 left
  225# DL x 30
  eliminate 2 – 2 left
  1000m row
  eliminate 1 – 1 left
  The winner is the one with the total lowest score for the 3 wods (score is based on finishes like the CF games)
• In the end you will complete 3 WOD’s which in total will take roughly an hour.
• ______________________________
• Rough Draft – Advanced Women
• WOD 1 (runner slant)
• 800m
  pull ups x 20
  eliminate 2 – 8 left
  burpee x 20
  situps x 40
  eliminate 2 – 6 left
  95# cleans x 10 (squat)
  eliminate 2 – 4 left
  box jumps 19 inch x 40
  eliminate 2 – 2 left
  400m
  eliminate 1 – 1 left -winner
  WOD 2 (lifter slant)
• 95# ground to over head x 20
  DL – 1x 135#, 185#, as many as you can 225# touch and goes
  eliminate 2 – 8 left
  HSPU (to 2 abmats) x 10
  20# Wall Ball 8ft mark x 30
  Eliminate 2 – 6 left
  100ft 15# plate overhead lunges
  eliminate 2 – 4 left
  100 x Double Unders
  eliminate 2 – 2 left
  Ring Dips x 10 OR Jumping Ring Dips x 20 (bottom of Rings Touch Shoulders)
  eliminate 1 – 1 left
  WOD 3 (mix)
• 400m 40# sand bag carry
  50 push-ups
  eliminate 2 – 8 left
  100 squats
  35# KB swings x 60
  eliminate 2 – 6 left
  200m sprint
  Muscle Ups x 10 OR 30x(ring pull ups & Ring dips)
  eliminate 2 – 4 left
  185# DL x 30
  eliminate 2 – 2 left
  1000m row
  eliminate 1 – 1 left
  ______________________________
• Rough Draft – Open Men
• WOD
  1 (runner slant)
• 800m
  Pull ups x 10 OR Jumping pull ups x 40
  eliminate 2 – 8 left
  burpee x 20
  situps x 40
  eliminate 2 – 6 left
  95# cleans x 10 (anyhow)
  eliminate 2 – 4 left
  box jumps/steps 19 inch x 40
  eliminate 2 – 2 left
  400m
  eliminate 1 – 1 left -winner
  WOD 2 (lifter slant)
• 95# ground to over head x 20
  DL – 1x 135#, 185#, as many as you can 225# touch and goes
  eliminate 2 – 8 left
  HSPU (to 2 abmats) x 10
  20# Wall Ball 10ft mark x 30
  Eliminate 2 – 6 left
  100ft 15# plate overhead lunges
  eliminate 2 – 4 left
  100 x Double Unders OR 300 Singles
  eliminate 2 – 2 left
  Jumping Ring Dips x 20 (bottom of Rings Touch Shoulders)
  eliminate 1 – 1 left
  WOD 3 (mix)
• 400m 40# sand bag carry
  50 push-ups
  eliminate 2 – 8 left
  100 squats
  35# KB swings x 60
  eliminate 2 – 6 left
  200m sprint
  Muscle Ups x 10 OR 30x(ring pull ups & Ring dips)
  eliminate 2 – 4 left
  185# DL x 30
  eliminate 2 – 2 left
  1000m row
  eliminate 1 – 1 left
  ______________________________
• Rough Draft – Open Women
• WOD 1 (runner slant)
• 800m
  Jumping pull ups x 20 OR 5 x Pull ups
  eliminate 2 – 8 left
  burpee x 15
  situps x 30
  eliminate 2 – 6 left
  45# cleans x 10 (anyhow)
  eliminate 2 – 4 left
  box jumps/steps 19 inch x 40
  eliminate 2 – 2 left
  400m
  eliminate 1 – 1 left -winner
  WOD 2 (lifter slant)
• 45# ground to over head x 20
  DL – 1x 95#, 135#, as many as you can 185# touch and goes
  eliminate 2 – 8 left
  Inverted Burpee x 10
  12# Wall Ball 8ft mark x 30
  Eliminate 2 – 6 left
  100ft lunges
  eliminate 2 – 4 left
  100 x Singles
  eliminate 2 – 2 left
  Bar Dips x 20 (with feet on ground and bent knees)
  eliminate 1 – 1 left
  WOD 3 (mix)
• 400m
  50 push-ups from the Knees
  eliminate 2 – 8 left
  50 squats
  20# KB swings x 30
  eliminate 2 – 6 left
  200m sprint
  Jumping Ring Dips x 10 (rings between waist and shoulders)
  eliminate 2 – 4 left
  95# DL x 15
  eliminate 2 – 2 left
  1000m row
  eliminate 1 – 1 left