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

The COLD WAR III:  GUERILLA WARFARE Mid-Atlantic Team Competition Early Bird Registration goes live on Monday, 15 April, 2013 at 1100 a.m!  http://www.coldwar3.eventbrite.com

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.  We have added additional team slots this year, making this the largest competition 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 coldwar@crossfitliberation.com

 

 

 

A heartfelt thank you to everyone that participated in the 2nd Annual Cold War Mid-Atlantic competition this weekend It was truly an amazing weekend of athleticism. Congrats to all of our winners and sponsors and an even bigger thanks to all the hardworking volunteers and judges who worked their butts off this weekend despite the cold. You truly made the event special

The full WOD descriptions have been posted the WODs page. Stay connected with us on Facebook and this website for more recaps, photos, and updates for Cold War 3. We look forward to seeing you all for next year’s COLD WAR!

Mission Accomplished

0
December 3, 2012

Scaled Team Results

1st: Crossfit South Arlington
2nd: Crossfit Goldsboro/One Lucky Bastard
3rd: Trident Crossfit #2

RX Team results

1st: Crossfit Krypton
2nd: Crossfit Syndicate/BWI
3rd: Crossfit Blue and Gold #2

Men’s Competitors

1st: Jacob Heppner
2nd: Chris Martirano
3rd: David Cooper

Women’s Competitors

1st: Lynsey Kokal
2nd: Kim Ebbert (tie)
2nd: Courtney Modecki (tie)

Great work by all the athletes this weekend!

Competitors, the declassified Cold War 2: Modern Warfare WOD details are now posted on the WODs page. Note that some WODs and mini-events remain confidential and will be released throughout the competition.

Scoring rules and information can be currently downloaded here: COLD WAR 2 SCORING GUIDE.

Please check back here for further mission details as they develop.  And as always, good luck athletes.

Sorinex Equipment Pre-Sale

0
November 26, 2012

The Cold War 2 is excited to announce an equipment presale, sponsored by Cold War 2 sponsor, Sorinex.  Sorinex has generously provided these items for use in the Cold War 2 competition, and we 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:

Nakeds: $250
All Terrain/Nickels: $275
Diamonds: $250

Kettle Bells:

90lb: $110
70lb: $85
55lb: $67
35lb: $40

Dumbells

55lb: $49
35lb: $42

Dynamax Balls:

30lb: $99
25lb: $90
20lb: $85
14lb: $75

Bumper Plates:

45lb: $59
25lb: $29
10lb: $19