WOD 1
MEMORIAL SPORTS MED
FOR TEAM DIVISIONS: ALL non-working athletes, MUST remain behind the starting line. There must be a HAND TO HAND TAG to transition athletes.
Elite Individuals
6 Min AMRAP
20-15-10-5
DB Thrusters 50/35
Box Jump Overs 24/20
C2B Pull UPS
2 Min Rest
RX Individuals
6 Min AMRAP
20-15-10-5
DB Thrusters 50/35
Box Jump Overs 24/20
C2B Pull UPS
2 Min Rest
RX (3 Person)
7 Min AMRAP
30-25-20-15-10-5
DB Thrusters 50/35
Box Jump Overs 24/20”
C2B Pull Ups
2 Min Transition to WOD 2
Intermediate Individuals
6 Min AMRAP
20-15-10-5
DB Thrusters 50/35
Box Jump Overs 24/20
C2B Pull UPS/Pull Ups
2 Min Rest
Intermediate (3 Person)
7 Min AMRAP
30-25-20-15-10-5
DB Thrusters 50/35
Box Jump Overs 24/20
C2B Pull Ups/ Pull Ups
2 Min Rest
Intermediate (2 Person COED)
6 Min AMRAP
25-20-15-10-5
DB Thrusters 50/35
Box Jump Overs 24/20”
C2B Pull UPS/Pull Ups
2 Min Rest
Intermediate (4 Person COED)
7 Min AMRAP
30-25-20-15-10-5
DB Thrusters 50/35
Box Jump Overs 24/20”
C2B Pull UPs/Pull Ups
2 Min Rest
Novice Individuals
5 Min AMRAP
20-15-10-5
DB Thrusters 35/20
Box Jump Overs 24/20” (step up and over allowed)
Ring Rows
2 Min Rest
Novice (2 COED)
6 Min AMRAP
25-20-15-10-5
DB Thrusters 35/20
Box Jump Overs 24/20” (step up and over allowed)
Ring Rows
2 Min Rest
Novice (3 Person)
7 Min AMRAP
25-20-15-10-5
DB Thrusters 35/20
Box Jump Overs 24/20” (step up and over allowed)
Ring Rows
2 Min Rest
Masters (3 Person)
7 Min AMRAP
30-25-20-15-10-5
DB Thrusters 35/20
Box Jump Overs 24/20”
Pull Ups
2 Min Rest
IMPORTANT NOTE
2 Min Transition to WOD 2
Must tag in and out
WOD 2
Elite Individuals
6 Min AMRAP (Demoed)
24 FT HS walk (12 ft Unbroken Increments)
15 T2B
2/1 Legless Rope
24 Ft HS Walk
RX Individuals
6 Min AMRAP (Demoed)
24 FT HS walk
15 T2B
2/1 Rope Climbs
24 Ft HS Walk
RX (3 Person)
7 Min AMRAP
24 FT HS walk (From Starting Line) *6ft Unbroken Increments
20 T2B
2/2 Rope Climbs
24 FT HS Walk (Back Towards the Starting Line)
Intermediate Individuals
6 Min AMRAP (Demoed)
30 FT Burpee Broad Jumps
15/10 T2B
2/1 Rope Climbs
Intermediate (3 Person)
7 Min AMRAP
30 FT Partner Wheel Barrels
15 T2B
3/2 Rope Climbs
*Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line.
Intermediate (2 Person COED)
6 Min AMRAP (Demoed)
50 FT Partner Wheel Barrels
15 T2B
2 Rope Climbs
*Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line.
Intermediate (4 Person COED)
7 Min AMRAP
30 FT Partner Wheel Barrels
15 T2B Synchro (any gender variation)
3 Rope Climbs
*Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line.
Novice Individuals
5 Min AMRAP
30 FT Burpee Broad Jumps (6ft Increments = 1 rep)
20 Knees to Waist
6 Modified Rope Climbs
Novice (2 COED)
6 Min AMRAP (Demoed)
30 FT Partner Wheel Barrels
20 Knees to Waist
6 Modified Rope Climbs
Novice (3 Person)
7 Min AMRAP
30 FT Partner Wheel Barrels
20 Knees to Waist
6 Modified Rope Climbs
*Only 1 person can advance after Partner Wheel Barrels. Tag in and out must be at start line.
Masters (3 Person)
7 Min AMRAP
30 FT Burpee Broad Jumps
20/15 T2B
3/2 Rope Climbs
IMPORTANT NOTE
Must tag in and out
WOD 4
Elite Individuals
3 rds FOR TIME
6 Min Cap
75 DUs
7 Hang Squat Clean 185/125
–
2 Min Transition to WOD 5
RX Individuals
3 rds FOR TIME
6 Min Cap
75 DUs
7 Hang Squat Clean 165/115
–
2 Min Transition to WOD 5
RX (3 Person)
3 rds FOR TIME
8 min CAP
100 DUs
25 Hang Squat Clean 165/115
–
2 Min Transition to WOD 5
Intermediate Individuals
3 rds FOR TIME
8 min CAP
75 DUs
7 Hang Squat Clean 155/105
–
2 Min Transition to WOD 5
Intermediate (3 Person)
3 rds FOR TIME
8min Cap
75 DUs
25 Hang Squat Clean 155/105
–
2 Min Transition to WOD 5
Intermediate (2 Person COED)
3 rds FOR TIME
8min Cap
75 DUs
20 Hang Squat Clean 155/105
–
2 Min Transition to WOD 5
Intermediate (4 Person COED)
3 rds FOR TIME
8min Cap
100 DUs
30 Hang Squat Clean 155/105
–
2 Min Transition to WOD 5
Novice Individuals
3 rds FOR TIME
5 min Cap
75 Singles
7 Hang Squat Clean 105/65
–
2 Min Transition to WOD 5
Novice (2 COED)
3 rds FOR TIME
7min Cap
75 Singles
20 Hang Squat Clean 105/65
–
2 Min Transition to WOD 5
Novice (3 Person)
3 rds FOR TIME
8min Cap
100 Singles
25 Hang Squat Clean 105/65
–
2 Min Transition to WOD 5
Masters (3 Person)
3 rds FOR TIME
8min Cap
75 DUs or 200 Singles
25 Hang Squat Clean 105/65
–
2 Min Transition to WOD 5
IMPORTANT NOTE
Must tag in and out
WOD 5
“Heavy Grace”
Elite Individuals
6min Cap
30 clean and jerks 185/125
RX Individuals
6min Cap
30 clean and jerks 165/115
RX (3 Person)
6min Cap
60 clean and jerks 165/115
Intermediate Individuals
6min Cap
30 clean and jerks 155/105
Intermediate (3 Person)
6min Cap
60 clean and jerks 155/105
Intermediate (2 Person COED)
6min Cap
60 clean and jerks 155/105
Intermediate (4 Person COED)
6min Cap
75 clean and jerks 155/105
Novice Individuals
6min Cap
45 clean and jerks 105/65
Novice (2 COED)
6min Cap
60 clean and jerks 105/65
Novice (3 Person)
6min Cap
75 clean and jerks 105/65
Masters (3 Person)
6min Cap
90 clean and jerks 105/65
IMPORTANT NOTE
Must tag in and out
Echo Bike and 3K Run

Elite Individuals
50/35 Cal Echo Bike followed by 3K Run.
RX Individuals
50/35 Cal Echo Bike Followed by 3K Run.
RX Individuals
50/35 Cal Echo Bike Followed by 3K Run.
*All three members can split bike and ONLY two members perform 3K run. Run can not start until bike is completed.
Intermediate Individuals
40/30 Cal Echo Bike followed by 3K Run.
Intermediate (3 Person)
120/90 Cal Echo Bike followed by 3K Run.
*All three members can split bike and ONLY two members perform 3K Run. Run can not start until bike is completed.
Intermediate (2 Person COED)
75 Cal Echo Bike followed by 3K run.
*Both athletes can work together on bike. 3K run can not begin until bike is completed.
Intermediate (4 Person COED)
150 Cal Echo Bike followed by 3K Run.
*All four members can split bike and ONLY three members perform 3K Run. Run can not start until bike is completed.
Novice Individuals
35/25 Cal on Echo Bike followed by 3K Run.
Novice (2 Person COED)
60 Cal on Echo Bike followed by 3K Run.
*Both athletes can work together on bike. Run can not start until bike is completed.
Novice (3 Person)
100/70 Cal on Echo Bike Followed by 3K run.
*All three members can split bike and ONLY two members perform 3K Run. Run can not start until bike is completed.
Masters (3 Person)
100/70 Cal on Echo Bike Followed by 3K run.
*All three members can split bike and ONLY two members perform 3K Run. Run can not start until bike is completed.