Thank you to all the amazing athletes and competitors who participated in our 4th annual Cold War Mid-Atlantic Team Competition! It was another great year featuring an awesome new venue, grueling WODs, amazing athletes to include several games and regionals competitors, and some truly inspiring performances by many of our teams to include our Warrior 360 athletes. The spirit and community of CrossFit was well represented this past Saturday. We want to congratulate all of the top placing teams in each division. Each team battled hard throughout the day. A breakdown of all WODs and live scores can be found via our scoring system provided by A Box Above and the link app.leaderboard.com.
I would also like to personally thank each one of our volunteers, judges, and sponsors. We could not put on this incredible event each year without all of your hard work and support. I am always blown away by how many people are willing to dedicate hours and sometimes days of their time to help us pull off an amazing event. Each year we see many of the same faces returning. The fact that you are willing to stay out in the cold for hours at a time and come back means you are either a glutton for punishment or you truly love this event as much as we do. Thank you for helping us create a truly well run and unique event. I wish there was more I could do to thank each one of your personally. Your help is appreciated more than you know. Additionally a special thank you to DJ Major for keeping everyone energized through the WODs, Muscle Up Media for providing some of the best sports photography, and each of our Sponsors who provide some insane prizes. and help us make it a truly professional event.
Finally I would like to thank each one of our coaches at CFL/CFK who put in countless hours, days, and months of work leading up to the event. I could not pull this off without them. This event is more than just a competition for them, it holds a special place in their hearts.
We hope everyone had a great experience on Saturday and we hope to see you all again next year for COLD WAR 5!
Cold War 4 Winners:
1. 2 Christians and 2 Catholics (Jacob Hepner (CrossFit 816), Linsey Wise (CrossFit Falls Church), Christopher Martirano (CrossFit FC), Jonathon Morgan (Humble Beast CrossFit))
2. RAW Training (Loren Churchin-Lang, Nathan Lang, Nick Cherish, Bruce Barger)
3. CrossFit Blue and Gold A (Stephanie Ross, Joe Dinkel, Jack Smith, Madi Mansberger)
1. CrossFit Falls Church (Jordan Dunn, Adam Cortese, Doug Stevens, Greg Ayscue)
2. Zechariah 4:6/CrossFit Kingstowne (James Kim, Jay Kim, Ashleigh Fallin, Jordan Reiley)
3. CrossFit Durable (Nic Calderon, Stephanie Taylor, Kenta Dooley, Scott Mcale)
1. Brandywine CrossFit (Wayne Megill, Roman Hale, Kit Halliday, Leah Bednarek)
2. Hellifiknow (Jennifer Shepherd, Stephen Shepherd, Jim Akins, Amy Oblachinski)
- $1200 Prize Purse (Rx Division only)
- IPAD Mini from Intelligent Decisions
- Kettlebell from Sorinex Equipment
- Rock Tape
- Fit Aid
- Custom Fit Bars
- T-Shirts from Stand for Something Clothing
- Headbands from WOD Addiction
- 4-week Nutrition Plans from Max Muscle Nutrition
SEE YOU IN 2016!
TIME CAP: 10 Minutes
Follow the leader swim WOD. Each member of the team will swim 100 yards. After the swim, each member will complete either 20 Plate Hop Burpees or 25 Goblet Squats and physically tag their teammate before the next member of the team can start their swim. The assigned movement is based on the team member’s start order. If a member of the team is unable to swim the team will have the option to allow another member of the team to complete their swim and movements in their place. However, for every member substituted a 25 second time penalty will be assessed against the team’s total time to complete the work. Score will be the total time to complete plus accrued penalties.
Athlete 1: 20 Plate Hop Burpees (15#)
Athlete 2: 25 Goblet Squats (53/35)
Athlete 3: 20 Plate Hop Burpees (15#)
Athlete 4: 25 Goblet Squats (53/35)
Swim: Can start the swim in the water or on the deck (dive entry). Swim 4 laps anyhow (do not pull on lane ropes).
Plate Hop Burpees: Start in the standing position, drop to the ground and make sure chest and thighs touch the deck, then both feet must jump together and land on plate with full hip extension at the top.
Goblet Squats: While holding the kettlebell on the chest, squat making sure hip crease is below the knees and then full extension at the top. DO NOT DROP THE KETTLEBELL.
WOD 1: DEFCON 5
TIME CAP: 12 Minutes
Two (2) Members of the team (Pair A) will complete an 800m run while each carries a medicine ball. Upon completion of the run, Pair A will complete a set number of wall balls based on the time it takes for both partners to return from the run and tag the wall in their assigned lane. Once Pair A completes their wall ball reps they must tag the remaining two (2) members of the team (Pair B), who will then complete a 400m medicine ball run together. Upon completion of the 400m run Pair B will also complete a set number of wall balls based on the time it takes for them to complete the 400m run. Once the second pair completes their wall balls, the team will then complete Clean & Jerks for maximum total reps with the remaining time. Score is based on total number of Clean and Jerks. Tie Breaker will be determined based on time it takes the team to complete the run and wall balls. This WOD will be worth a maximum total of 100 points.
Each pair must run their assigned distance together with medicine balls. Each pair cannot begin wall balls until both members of the pair tag the wall for their assigned lane. The number of wall balls will be determined by the time it takes both runners to complete their assigned run AND tag the wall (slowest member of the pair determines time). Before Pair B leaves for their run, Pair A must tag them upon completion of their wall ball set. Only one member of the pair is allowed to move at a time for wall balls and only one member of the team will be allowed to move at a time for Clean and Jerks.
WALL BALL REPS
Sub 4 Minutes: 50 Reps
4:00-4:30: 60 Reps
4:31-5:00: 70 Reps
5:01 and Over: 80 Reps
Sub 2 Minutes: 60 Reps
2:00-2:30: 70 Reps
2:31-3:00: 80 Reps
3:01 and Over: 90 Reps
Medicine Balls: Rx: 30/20; Masters: 20/14; Scaled: 20/14
Clean & Jerk: Rx: 185/125; Masters: 155/105; Scaled: 135/95
Wall Ball: Must hit target at center of ball (9′ for women, 10′ for men). Hip crease below knee.
Clean: Barbell starts from the ground and lands in front rack position with elbows slightly forward.
Jerk: The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels. Barbell must be returned to shoulders. NO DROPPING from the overhead position.
We are 7 days out from our 4th Annual Cold War Mid-Atlantic Team Competition! But Don’t Panic…there is still time to register your team to participate. We have a few remaining team slots available in our Rx and Scaled Division as well as our Master’s Division. To register your team, follow the link Team Registration.
The Cold War 4 schedule is listed below. We will begin to announce some of the WODs this week. Starting on Monday, 12 January we will announce WOD 1. As always, the Mini-Events and some of the WODs will remain classified until the actual event. Early check-in for all competitors will begin on Friday, 16 January at 5:30 p.m. at CrossFit Kingstowne located at 652 South Pickett St., Alexandria, VA 22304.
For all of our Judges and Volunteers we will host an information meeting during the week, prior to the event at the following times/dates.
MONDAY, 12 JANUARY , 2015:
Judges Information Meeting (CrossFit Kingstowne @ 7:30 p.m.)
WEDNESDAY, 14 JANUARY, 2015
Volunteer Information Meeting (CrossFit Kingstowne @ 7:30 p.m.)
FRIDAY, 16 JANUARY, 2015
Athlete Early Check In
Location: CrossFit Kingstowne (652 South Pickett St., Alexandria, VA 22304)
Time: 5:30 p.m. to 8 p.m.
** Only one member of team is required for check in
SATRUDAY, 17 JANUARY, 2015
Volunteer/Judge Check In: 6:00 a.m.
LATE Athlete Check In: 6:30 a.m. to 7:00 a..m.
Opening Ceremony and Athlete Briefing: 7:00 a.m. to 7:30 a.m.
WOD 1: “DEFCON 5″ (Declassified 1/12/15)
Start Time – 7:30 a.m.
Mini-Event 1: “PAYLOAD” (Classified)
WOD 2: “WINGMAN” (Classified)
Mini-Event 2: “ARMS RACE” (Classified)
WOD 3: “TEAM FROGMAN” (Declassified 1/15/15)
Finale WOD: “DEFCON 1“ (Classified)
Start Time – 4:00 p.m.
** In addition to the main WODs and Mini-Events, each team will have the opportunity to complete 4 Floater WODs. The floater WODs are optional and will need to be completed anytime between 9:00 a.m. and 2:30 p.m. on Saturday. By completing the Floater WODs teams will have an opportunity to earn additional bonus points that will count towards their final score. Floater WODs will remain classified until the Athlete Briefing on Saturday morning. Floater WODs may require all four members of the team, or just two members of the team. Once you use two members of the team you may not be able to use those same two members for some Floater WODs.
The COLD WAR IV Mid-Atlantic Team Competition Early Bird Registration goes live today Wednesday, 22 October, 2014 at 12:00 p.m.!
Date: Saturday, 17 January 2015
Location: Freedom Aquatic and Fitness Center: 9100 Freedom Center Blvd., Manassas, VA 20110
This year’s competition will once again be a team only competition and will include three (3) divisions of Rx, Scaled and a Master’s (40+) Team Division. We have added additional team slots this year, making this once again one of the largest competitions in the region. 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 email@example.com
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
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)
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.