WOD 1 

(6 min Cap)

RX

 – 20 Ground to OH 205/135
 – 20/15 Bar MUs
– 3  Zig Zag HS Walks 15ft. (5 ft increments)
– 20 Burpee over 40in Box

(6 min Cap)

Intermediate

– 20 Ground to OH 165/105
– 40 Chest to Bar Pull Ups/Pull Ups
– 6 Down and back  50lbs D-Ball OH Lunges (Men single arm. Women two arm) 
– 20 Burpee over 30 in Box.

(6 min Cap)

Novice / Masters

– 20 Ground to OH 105/65
– 40 KB SDHP 70/53 
– 6 Down and back Unbroken Heavy Ball OH Lunges 50/30 
– 20 Burpee over Box 24in

(6 min Cap)

Coed

– 30 Ground to OH 165/105
– 30 Pull Ups (Girls)
 – 30 C2B Pull Ups (Guys)
– 4 Down and back Unbroken D-ball OH Lunges 50/40 
– 20 Burpee over 30/24 in Box

IMPORTANT NOTE

*  For Burpee Box Jumps, both feet must touch the top of the box

**  Must have hand to hand tag to start each Hanstand Walk and Burpee Box Jump

***  There will be a 2 minute transition to WOD 2

RX

INTERMEDIATE

NOVICE

MASTERS

COED

WOD 2

(7 min Cap)

RX

-25 Partner DL 455/285
-3 Legless Rope Climbs 
-20 Partner DL 
-3 Legless Rope Climbs 
-15 Partner DL 
-3 Legless Rope Climbs 
-10 Partner DL
-3 Legless Rope Climbs 
-5 Partner DL
-3 Legless Rope Climbs

(7 min Cap)

Intermediate

-25 Partner DL 365/235
-3 Rope Rope Climbs 
-20 Partner DL 
-3  Rope Climbs
-15 Partner DL 
-3  Rope Climbs 
-10 Partner DL
-3  Rope Climbs 
-5 Partner DL 
-3 Rope Climbs 

(7 min Cap)

Novice

-25 Partner DL 295/195
-6 Modified Rope Climb 
-20 Partner DL 
-6 Modified Rope Climbs
-15 Partner DL 
-6 Modified Rope Climbs 
-10 Partner DL
-6 Modified Rope Climbs 
-5 Partner DL
-6 Modified Rope Climbs

(7 min Cap)

Masters

-25 Partner DL 295/195
-2  Rope Climbs 
-20 Partner DL 
-2 Rope climb. 
-15 Partner DL 
-2 Rope Climbs 
-10 Partner DL
-2 Rope Climbs 
-5 Partner DL
-2 Rope Climbs

(7 min Cap)

Coed

-30 Partner DL 365/235
-4 Rope Rope Climb 
-25 Partner DL 
-4  Rope Climbs 
-20 Partner DL 
-4  Rope Climbs 
-15 Partner DL
-4  Rope Climbs 
-10 Partner DL
-4 Rope Climbs

RX

INTERMEDIATE

NOVICE

MASTERS

COED

WOD 3

(17 min Cap)

RX

-2000/1800 Meter Row Buy In
-150 Yard Swim
-50 DB Thrusters 50/35
-150 Yard Swim
-50 DB Thrusters 
-150 Yard Swim 

(17 min Cap)

Intermediate

-1800/1600 Meter Row Buy In
-150 Yard Swim
-40 DB Thrusters 50/35
-150 Yard Swim
-40 DB Thrusters 
-150 Yard Swim 

(17 min Cap)

Novice / Masters

-1800/1600 Meter Row Buy In
-100 Yard Swim
-50 DB Thrusters 35/20
-100 Yard Swim
-50 DB Thrusters 
-100 Yard Swim

(17 min Cap)

Coed

-2500 Meter Row Buy In **
-100 Yard Swim
-25 DB Thrusters 50/35
-100 Yard Swim
-25 DB Thrusters 
-100 Yard Swim 
-25 DB Thrusters 
-100 Yard Swim 
-25 DB Thrusters 
-100 Yard Swim

IMPORTANT NOTE

**  CO-ED – Team may start swim at 1000m mark. The remaining 1500 must be completed before time cap.

RX, INT, NOVICE, & MASTERS

CO-ED DIVSION

WOD 4

(6 min Cap)

RX

-2 Snatches 135/95
-2 OH squats 135/95
-2 Hang Cleans 225/145
-2 Front Squats  225/145
-3 Snatches
-3 OH squats
-3 Hang Cleans
-3 Front Squats
………Continue Increasing Each Movement by One Rep.

(6 min Cap)

Intermediate

-2 Snatches 115/75
-2 OH squats 115/75
-2 Hang Cleans 185/125
-2 Front Squats  185/125
-3 Snatches
-3 OH squats
-3 Hang Cleans
-3 Front Squats
………Continue Increasing Each Moment by One Rep.

(6 min Cap)

Novice / Masters

-2 Snatches 75/55
-2 OH squats 75/55
-2 Hang Cleans 105/ 65
-2 Front Squats  105/65
-3 Snatches
-3 OH squats
-3 Hang Cleans
-3 Front Squats
………Continue Increasing Each Moment by One Rep.

(6 min Cap)

Coed

-2 Snatches 115/75
-2 OH squats 115/75
-2 Hang Cleans 185/125
-2 Front Squats  185/125
-3 Snatches
-3 OH squats
-3 Hang Cleans
-3 Front Squats
………Continue Increasing Each Moment by One Rep.

IMPORTANT NOTE

*  Hand to hand tag between every movement transition. Do not need to tag if using the same bar.

*  2 minute transition to WOD 5

RX

INTERMEDIATE

NOVICE

MASTERS

COED

WOD 5

(7 min Cap)

RX

– 25-20-15

– MUs and Thrusters @135/95

(Women MUs 15/10/5, thrusters are the same rep count)

(7 min Cap)

Intermediate

35-25-15

C2B Pull Ups/Pull Ups and Thrusters 115/75

(7 min Cap)

Novice

27-21-15

50 lbs D-Ball Over Shoulder and Thrusters @75/55

(Women DB over shoulder count 21-15-9)

(7 min Cap)

Masters

27-21-15

Pull Ups and Thrusters @75/55

(Women Pull Up Count 21-12-9)

(7 min Cap)

Coed

  40-30-20

C2B Pull Ups/Pull Ups and Thrusters @115/75

IMPORTANT NOTE

**  Hand to hand tag in-between Pull Ups and Thrusters

RX

INTERMEDIATE

NOVICE

MASTERS

CO-ED

WOD 6

Unbrokenshop.com Chipper

(15 min Cap)

RX

– Unbroken Log OH Lunges 10 yrds Down and back x 3 155/105

– Heavy Sled Pull 20 Yards Down and Back x 6 225/180

– 40 Double Touches

– 50 C2B Pull ups

– 60 T2B

– 480lb/340lb Yoke Carries Down and Back 30ft x 8 (One person must carry down and back before switching)

(15 min Cap)

Intermediate

– Unbroken Log OH Lunges 10 yrds Down and back x 3 115/75

– Heavy Sled Pull 20 Yards Down and Back x 6 180/135

– 40 Knees to Elbow

– 50 Pull ups

– 60 T2B

– 8 420lb/295lb Yoke Carries Down and Back.

(15 min Cap)

Novice

– Unbroken Log/Barbell OH Lunges 10 yards down and back x 3 81/55

– Heavy Sled Pull 20 Yards Down and Back x 6 135/95

– 75 Knees to Waist

– 50 Burpee to Bar

–  340lb/230lb Yoke Carries Down and back x 8

(15 min Cap)

Masters

-Unbroken Log/Barbell OH Lunges 10 yards down and back x 3 81/55lbs

– Heavy Sled Pull 20 Yards Down and Back x 6 135/95

– 75/45 Pull Ups

– 50 Burpee to Bar

– 340lb/230lb Heavy Yoke Carries Down and Back x 8

(15 min Cap)

Coed

– Unbroken Log OH Lunges 10 yrds Down and back x 4 115/75 (Girls x2 Guys x2) *

– Heavy Sled Pull 20 Yards Down and Back x 6 180lbs

– While one person is hanging from bar at all times:

– 60 Knees to Elbow

– 80 Pull ups

– 100 T2B

–  420lb Yoke Carries Down and Back x 8

IMPORTANT NOTE

* CO-ED After both females perform log OH lunges, the men’s log will have to be lifted up and over female log to start.

** ALL
– For Sled Pulls, must pull sled facing forward with arms extended and elbows locked out on the way down. On the way back they must pull the sled facing backwards

– There must be hand to hand tag moving from one movement to the next. (ex. Must tag to move from Sled Pulls to Double Touches)

– Yoke has to be brought down and back by one person. Can not share trip

RX

INTERMEDIATE

NOVICE

MASTERS

COED

HEAT TIMES

SATURDAY DAY 1

Heats-Day1

HEAT TIMES

SUNDAY DAY 2

Heat-d2