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 

WOD 1 STANDARDS

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  

WOD 2 STANDARDS

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

WOD 4 STANDARDS

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

WOD 5 STANDARDS

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.