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Old 01-02-2014, 09:52 AM   #1
Roland Burke
Member Roland Burke is offline
Join Date: Jun 2012
Location: Cicero  NY
Posts: 9
Smile Garage Games 2014 World Wide WOD Upstate NY

Click here to sign up please choose CrossFit ShockWave as the gym your competing at

WHAT IS IT?: World Wide WOD : Gym Resolution is an annual event held in gyms/boxes all over the World! It will be held at the beginning of the new year, just in time to test and make New Year Resolutions. Then the following year you can compete again and see your progress. These wods will be bench mark workouts that will be used each year. What better way to start off the year.
WHEN IS IT?: Saturday, January 11th, 2014
HOW MUCH IS IT?: $65 per competitor and it includes a T-Shirt
WHAT TIME WILL THIS BE?: Check in will be at 8 AM and the first heat will kick off at 9 AM. There will be 2 mins between each heat for competitors to switch in and out. We will have all the heat times posted closer to the event. All of your scores will be entered into the online system so you can see where you stack up against the rest of the world. If you have any questions please email us at or give us a call 315-409-4881.
HOW MANY DIVISIONS ARE THERE?: There are 3 divisions, beginner, scaled and RX. Please see the weights and standards below to determine which division you should register in. There are also age divisions as well under 30. 30+, 40+ and 50+ for both RX and scaled.
“Helena” 12:00min Time Cap
RX 3rds of 21x 1.5pood (men)/1pood (women) KBswings, 12x pull ups, 100x Double Under jump rope.
Scaled 2rds 21x 1.5pood (men)/1pood (women) KBswings, 12x jumping pull ups, 200x Single jump rope.
Beginner 1rds 21x 1.5pood (men)/1pood (women) KBswings, 12x jumping pull ups, 100x Squats.
SCORE = time in munites and seconds to complete
KB swings – through the crotch to above the head and showing ears with extended arms
Pullups – arms fully extended at the bottom to chin over the bar. For Jumping pull ups the box chosen must be short enough so that your head is at least 6 inches below the bar when standing.
Squats – open hips at the top to hip crease at or below knees at the bottom
“Karena”: 5:00 min time cap
Complete 60 situps as a “buy in” then wallballs till the clock runs out
Competitor chooses ball weight.
Throw to the normal marks (boys 10feet / girls 8feet)
There is no difference between RX, Scaled, and Beginner.
SCORE = wallball reps x ball weight
If competitor did not get to wallballs, then the score is ZERO
Any ballweight is allowed, you can not change once you start
Sit ups – abmats are fine. elbows touch knees with feet/heels on the ground (dont lift knees to meet elbows, its a situp) to shoulders and hands touching floor/abmat. basically do a sit up. Up and down full ROM. No anchor or pinning of the feet. No grabbing your thy.
Wall Ball – crease of hips below knees to ball at touches at or above the target height
“Grace”: 6min cut off (time equals 6:00 if incomplete)
WOD: 30x clean (muscle, power, squat) and jerk/press/pushpress (aka ground to overhead with a stop at the shoulders). Not a snatch, must be 2 movements.
RX men = 135#, women = 95#
Scaled men = 95#, women = 65#
Beginner men = 65#, women = 45#
Ground to Shoulders – anyhow you want as long its touching the floor and stops at your shoulders
Shoulders to Overhead – anyhow you want as long as you end with body (knees, hips, shoulders, arms) locked out and return the bar to the floor for the next rep.
if a beginner is doing a naked bar then simply going below the knees is fine.
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