MINI-EVENT 3 

AMRAP:  5 Minutes

REQUIRES ONLY 2 MEMBERS OF TEAM (MM, MF, FF)

Max Reps Bar Muscle Ups (Scaled:  Chest to Bar Pull Ups)

Only 1 Athlete Moving at a Time

Score is Total Rep Count

 

 

WOD # 2    

AMRAP: 8 MINUTES

REQUIRES ALL FOUR TEAM MEMBERS    

EACH ATHLETE WILL PERFORM EACH MOVEMENT FOR 2 MINUTES AND THEN ROTATE. NO TRANSITION TIME IN BETWEEN  

MOVEMENT # 1: CALORIE ROW  

MOVEMENT # 2: KB SWING      (RX: 70/53;   MASTERS/SCALED: 53/35)

MOVEMENT # 3: POWER SNATCH     (RX/MASTERS:   135/95;    SCALED:  115/75)

MOVEMENT # 4: WALL BALLS           (RX/MASTERS:   30/20;  SCALED:  20/14)

SCORE IS TOTAL COMBINED REPS

PART 2 :   “HANG FIRE”     

AMRAP:  6 MINUTES

REQUIRES 2 MEMBERS FROM THE TEAM WHO DID NOT PARTICIPATE IN SWIM WOD

FOR 4 MINUTES, EACH ATHLETE WILL ROTATE MOVEMENTS ON THE MINUTE

MOVEMENTS:  HANG CLEANS and DEAD HANG TOWEL PULL UPS

(e.g.:  1 ATHLETE COMPLETS MAX REP HANG CLEANS FOR 1 MINUTE; OTHER ATHLETE COMPLETES MAX DEAD HANG TOWEL PULL UPS FOR ONE MINUTE AND THEN EACH ATHLETE SWITCHES MOVEMENTS ON THE MINUTE FOR FOUR MINUTES).

 

LAST 2 MINUTES

1 MEMBER WILL DO MAX REPS WEIGHTED RUCK DEAD HANG PULL UPS.

1 MEMBER WILL DO MAX REP THRUSTERS  ( EACH MOVEMENT WILL BE DONE BY ONE ATHLETE ONLY (CAN NOT CHANGE MOVEMENT  )

 

HANG CLEANS:           (RX: 155/105;  MASTERS/SCALED: 135/95)

WEIGHTED RUCKS:    (RX: 45/25;  MASTERS/SCALED: 35/20)

THRUSTERS                  (RX : 155/105;  MASTERS/SCALED:  135/95)

SCORE IS TOTAL REP COUNT

 

 

SCORES AND HEAT LIST

0
December 7, 2013

 

SCORES WILL BE BROADCAST REAL TIME VIA WODCAST

COLDWAR3.WODCAST.COM

HEAT LISTS

https://docs.google.com/spreadsheet/ccc?key=0AgGibYTR_IUDdGxSUTlfbmZueGNDa2VnT0FlSURadkE&usp=sharing

 

 

WOD # 3: AMRAP 

TIME:  10 Minutes

REQUIRES ALL FOUR MEMBERS OF TEAM

BREAK INTO TWO PAIRS  ( TEAM CHOICE  )

FIRST PAIR PERFORMS THE FOLLOWING FOR FIRST 4 MINUTES:

OVER HEAD SQUAT  (RX:  135/95; MASTERS/SCALED:  115/75)      

TOES-TO-BAR (TTB) (SCALED:  KNEES-TO-ELBOW)                                    

EACH MEMBER OF FIRST PAIR PERFORMS ONE OF THE TWO (2) MOVEMENTS FOR TWO (2) MINUTES AND THEN SWITCHES FOR THE REMAINING TWO (2) MINUTES (e.g. ATHLETE 1 PERFORMS OVERHEAD SQUAT FOR FIRST 2 MINUTES AND THEN COMPLETES TTB FOR MINUTES THREE AND FOUR, WHILE ATHLETE 2 PERFORMS TTB FOR FIRST 2 MINUTES AND THEN COMPLETES OVERHEAD SQUATS FOR MINUTES THREE AND FOUR).

AFTER THE FIRST 4 MINUTES, BOTH ATHLETES WILL GO FOR MAX REPS TOES-TO-BAR FOR THE REMAINING MINUTE. ONLY ONE ATHLETE MOVING AT A TIME.

AT THE CALL OF 5 MINUTES, SECOND PAIR STARTS

SECOND PAIR PERFORMS THE FOLLOWING FOR 4 MINUTES:

JERKS ( MUST BE A JERK )   (RX: 185/125;   MASTERS/SCALED:  155/105)

RING DIPS

EACH MEMBER OF SECOND PAIR PERFORMS ONE MOVEMENT (JERKS) FOR 2 MINUTES AND THEN SWITCHES (RING DIPS) FOR THE REMAINING 2 MINUTES.

AFTER THE FIRST 4 MINUTES, BOTH ATHLETES WILL GO FOR MAX REPS RING DIPS FOR THE REMAINING MIN.  ONE ATHLETE MOVING AT A TIME.

SCORE IS TOTAL REP COUNT FOR BOTH PAIRS.

 

 

MINI EVENT # 1:  Strike Hard, Strike Fast

 

REQUIRES ALL FOUR TEAM MEMBERS

3 ROUNDS FOR TIME 

TIME CAP:  8 MINUTES CAP 

ATHLETES WILL SPLIT INTO PAIRS

ONE ATHLETE WILL WALL SIT WITH ATLAS STONE IN LAP

(RX/MASTERS:  145/95; SCALED:  115/75)

OTHER ATHLETE WILL PERFORM 100 DU’s

NOTE: DU’s CAN NOT START UNTILL WALL SIT IS IN PLAY. IF WALL SIT IS BROKEN IN ANY WAY, DU’s MUST STOP.

ATHLETES WILL SWITCH PLACES AFTER EACH 100 DU’s ARE COMPLETED FOR 3 FULL ROUNDS OR UNTILL TIME CAP.

SCORE IS FASTEST TIME

PENALTY : 1 SEC ADDED TO TIME FOR EVERY DU NOT COMPLETED.

STANDARDS:

Wall Sit with Atlas Stone: The athlete must pick up atlas stone anyhow and sit with it in their lap. The athletes thighs must be parallel (knees at 90 degrees) to ground with back against the wall. This position must be maintained in order for the DU’s to be in play.  If the sit stops in any manor, the DU’s stop until sit is reestablished.

DU’s: Rope must pass under foot twice with one jump. (If the athlete trips on the rope during a revolution, that rep does not count).

WOD  4:  FREEDOM FIGHTER    

REQUIRES TWO TEAM MEMBERS:  ( 1 Male, 1 Female )

21-15-9

(Time Cap:  15 Minutes)

EACH ATHLETE STARTS WITH A DIFFERENT MOVEMENT

ATHLETE #1 

FRONT SQUATS

(RX/MASTERS:   155/105;   SCALED: 135/95)

BOX JUMP UP and OVERS

(RX/MASTERS:   30”/24”;  SCALED: 24”/20”)

DUMBBELL   SNATCH

(RX/MASTERS:  65/45;  SCALED:  45/25)

ATHLETE # 2 

POWER CLEANS

(RX/MASTERS:    155/105;  SCALED: 135/95)

BOX JUMP UP and OVERS

(RX/MASTERS:   30”/24”;   SCALED: 24”/20”)

DUMBBELL SNATCH

(RX/MASTERS:   65/45;  SCALED:  45/25)

EACH ATHLETE STARTS WITH 21 REPS OF THEIR STARTING BARBELL MOVE, FOLLOWED BY 21 REPS OF BOX JUMP UP and OVERS, FOLLOWED BY 21 REPS of 1 ARM DUMBBELL SNATCH

AFTER 21, THEY SWITCH BARBELL  MOVES

NOTE: BOTH ATHLETES MUST BE DONE WITH SNATCH BEFORE STARTING ROUND OF 15 reps

SAME CYCLE REPEATS FOR ROUND OF 15 (15 BARBELL MOVEMENTS, 15 BOX JUMP AND OVER, AND 15 DUMBBELL SNATCH).  

AFTER 15, THEY THEN SWITCH BACK TO STARTING BARBELL MOVEMENT.

NOTE: BOTH ATHLETES MUST BE DONE WITH SNATCH BEFORE STARTING ROUND OF 9

SAME CYCLE REPEATS FOR LAST ROUND OF 9 (9 BARBELL MOVEMENTS, 9 BOX JUMP AND OVERS, AND 9 DUMBBELL SNATCH).

TIME IS CALLED WHEN ALL SNATCHES ARE COMPLETE.

SCORE IS FASTEST TIME

PENALTY: 1 SEC ADDED TO SCORE FOR EVERY REP NOT COMPLETED

STANDARDS:

Front squat: Barbell must be received from the ground to start. A Squat Clean will count as the first Front Squat rep. Athlete must get hip crease below the knee on squat and come up to full hip extension at the top (no bend in the knees).

Box Jump Up and Overs: Athlete must come to full hip extension at the top of the box before jumping off the opposite side.

Clean: Barbell must be received from the ground to shoulder and back to ground with each rep. A Power Clean is acceptable. Hips must come to full extension at the top (no knee bend) and elbows need to clearly break the frontal plain.

Dumbbell (DB) Snatch: In one continuous motion, the athlete must snatch the DB from ground to overhead and back to ground. (DB cannot stop at or rest on the shoulders). Press out is allowed as long as body contact is not made. Control of the DB must be shown (EX: no dropping from the top).

 

WOD 1 (Part 1) :  “ MISSION X”   

SWIM WOD:

THE SWIM WOD WILL USE TWO MEMBERS ( CAN BE MM, MF, FF )

THE UNDISCLOSED SECOND PART TO WOD 1 WILL USE THE REMAINING TWO MEMBERS.

PART 1: SWIM and OVERHEAD (O/H) PLATE LUNGES:  Time Cap: 10 Minutes

ONE ATHLETE STARTS ON DECK, ONE ATHLETE STARTS IN THE POOL

DECK ATHLETE COMPLETES:  80 STANDING IN PLACE FORWARD ONLY O/H PLATE LUNGES (Rx and Masters: 45/25; Scaled:  35/15)

POOL ATHLETE COMPLETES:  200 YARD (8 LENGTHS OF POOL) SWIM ANYHOW

ATHLETES WILL THEN SWITCH PLACES AFTER EACH HAS FINISHED COMPLETELY

TIME STOPS WHEN BOTH ATHLETES ARE FINISHED WITH BOTH COMPONENTS

FAILURE RESULTS IN 1 SEC ADDED TO TIME FOR EACH LUNGE NOT COMPLETED and 10 SECS ADDED FOR EACH 25 YARDS NOT COMPLETED.

BONUS:  IF LUNGING ATHLETE GETS TO 80 BEFORE SWIMMER IS FINISHED, THEY WILL GET 1 SEC REMOVED FROM TOTAL TIME FOR EACH LUNGE OVER 80.

WOD 1 (PART 2) :  Will Be Disclosed on Saturday Morning After The Opening Ceremony.

 

Sorinex Equipment Pre-Sale

1
December 3, 2013

The Cold War III is excited to announce an equipment presale, sponsored by Cold War III sponsor, Sorinex.  Sorinex has generously provided these items for use in the Cold War III competition, and they are now offering them for discounted purchase in advance.  Purchased items can be picked up at the end of the competition.

Item inventory and price list is below and includes the weight levels.

If anyone is interested in purchasing, please indicate what items you are interested in ordering, and quantity.  All equipment will be sold on a first come first serve basis.  Please send order requests and item inquiries to phil@sorinex.com.

 

Price List

Barbells:

Forty-five (20kg) WOD Bars:  $195 each

 

Kettle Bells:

Ten 25lb Kettlebells

Twenty 35lb Kettlebells

Ten 53lb kettlebells

$1.25 per lb

 

Husafell Stones: 

75lb (empty):  $200 each

 

Sleds:

Five Drag Sleds (strap included):  $100 each

 

Sorinex Slam Balls:

50lb:  $87

40lb:  $79

35lb:  $71

30lb:  $63

20lb:  $47

 

VTX Bumper Plates:

Ninety-six 45lb bumpers: $65 each

Forty-eight 25lb bumpers:  $35 each

Ninety 10 lb bumpers:  $28 each

 

DON’T MISS OUT!!! COLD WAR III Mid-Atlantic Team Competition Registration closes 1 November at 12:30 p.m.!  http://www.coldwar3.eventbrite.com

We have a few team spots left in each division, but are quickly reaching capacity!  Over 300 competitors from all over the Mid-Atlantic Region are signed up to include several Games competitors and Mid-Atlantic Regionals competitors, and we have opened a few more team slots to make this one of the largest team competitions in the region.  Don’t miss out on the opportunity to prepare your team for the 2014 Open Season and compete against some of the best athletes in the region.

This year’s competition will be a team only competition and will include three (3) divisions of Rx, Scaled and a new Master’s Team Division (40 years  and up).  Teams will be comprised of four members and must include at least one male and one female.  How you compose your team is up to you, but we caution you to choose wisely…

Does your team have what it takes?

Questions:  contact coldwar@crossfitliberation.com