WODs

Competitors, the Cold War III WOD schedule is listed below.  We will begin to announce some of the WODs  beginning Wednesday, 4 December through Friday, 6 December.  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, 6 December at 6 p.m. at CrossFit Kingstowne located at 652 South Pickett St., Alexandria, VA 22304.

DAY 1:  Saturday, 7 December, 2013

Volunteer/Judge Check In:  0500

Competitor Check In:  0530

WOD 1 (Part 1):  Mission X (All competitors should be prepared for possible Swim WOD)-(Declassified: 12/4)

Start Time:  0630

WOD 1 (Part 2):  Hang Fire (Classified) 

Mini-Event 1:  Strike Hard, Strike Fast (Declassified: 12/6)

WOD 2:  Renegade (Classified)

Mini-Event 2:  Saboteur (Classified) 

 

DAY 2:  Sunday, 8 December, 2012

WOD 3:  Ambush (Classified)

Mini-Event 3:  Commando (Classified)

WOD 4:  Freedom Fighter (Declassified: 12/5)

Mini-Event 4 (Extra-Credit WOD):  Extraction (Classified)

Finale WOD:  Divide and Conquer (Classified) 

 

 

RECAP:  COLD WAR II:  MODERN WARFARE WODs

Competitors, the declassified Cold War 2: Modern Warfare WOD details are below.

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

Thanks to all our volunteers, sponsors, and competitors!  Stay tuned for updates for next year’s Cold War 3.

DAY 1:  Saturday, 1 December, 2012

Mini-Event 1:  Navy Seals

Time Cap: 10 minutes
  • Swim 25 Yards (Anyhow)
  • On Deck: 40 Hand-Release Push Ups
  • Swim 50 Yards
  • On Deck: 80 Air Squats
  • Swim 100 Yards

Individuals and Teams (Scaled and RX) will complete the same workout. Teams will select one member of their team to execute the entire Mini-Event. Note: This individual cannot be used again to compete in any other Mini-Events for the remainder of the competition, with the exception of Mini-Event #3 (So choose wisely).

Scoring:

This Mini-Event will be worth a maximum of 50 points. Points will be awarded based on fastest times of completion, with the individual and/or teams with the fastest time receiving a total of 50 points. If the WOD is not completed within the 10 minute time cap, individuals/teams will be assessed a time penalty. One second will be added to the overall time for every rep not completed. Each swim is counted as one rep.

WOD 1:  The Pentagon

AMRAP: 10 Minutes (5 Stations/2 Minutes per Station)

Execute a single movement/exercise for maximum total reps. Athletes will transition between five different stations, executing a new movement/exercise at each station for a total of two minutes per station. There will be a 10 second transition between each station.

Station 1: Max Chest to Bar Pull Ups (2 minutes total)

  • Scaled Team: Pull-Ups

Station 2: Max Weighted Rucksack Box Step Ups (24”/20”) (2 minutes total)

  • Individual and Rx Team: 45lb/35lb
  • Scaled Team: 35lb/15lb

Station 3: Max Kettle Bell Sumo-Deadlift High Pull (2 minutes total)

  • Individual and Rx Team: 90lb/70lb
  • Scaled Team: 53lb/35lb

Station 4: Max Bar Hop Burpees (2 minutes total)

Station 5: Max Front Squats (2 minutes total)

  • Individual and Rx Team: Rx: 155lb/105lb
  • Scaled Team: 135lb/95lb

Teams: Only three athletes from the team will be allowed on the floor and one athlete must sit out. One of the three athletes on the floor must be a female member of the team for the duration of the WOD. At any time during the ten minutes, teams will be allowed a onetime swap in of the resting athlete. Once the swap in occurs no further athlete transitions will be allowed. At each station, two of the three athletes will be allowed to work simultaneously for max reps, however only one female bar and one male bar will be provided and only one box at station 2.

Scoring

This WOD will be worth a maximum of 100 points. Points will be awarded based on max total reps completed, with the individual/team achieving the highest number of reps receiving 100 points.

Mini-Event 2:  Abrams Tank

Time Cap: 4 Minutes

Max Hex Bar Deadlift Hold (with Weighted Rucksacks)

  • Rucksacks (RX: 45lb/25lb, Scaled: 35lb/15lb)
  • Hex Bar (RX: 315lb/205lb, Scaled: 225lb/155lb)

Teams:: Must chooose one of the three remaining team members, ME#1 competitor is not eligible.

Scoring

This Mini-Event will be worth a maximum of 50 points. Points will be awarded based on duration of the Hex Bar Hold. If there is a tie, each individual/team will receive same number of points.

WOD 2:  Green Beret

Time Cap: 15 Minutes

Athletes will complete an 800 m run with obstacles outside and then return to the field house for remainder of workout.

OUTSIDE

Run 800 m with Obstacles

Obstacle 1

From start line run 200m, at 200m point pick up Atlas Stones (Ground to Shoulder) and carry to 400m mark.

  • Individual: 145lb/95lb
  • Rx/Scaled Team: 145lb/120lb/95lb/75lb

Teams: Each team member will be required to pick up one of the four stones (ground to shoulder) and then carry it to 400m mark. All four stones must be transferred to the 400 m mark. Scaled Teams will also carry each of the four stones, except one member of the team can help another team member get stone to shoulder.

Obstacle 2

At 400m mark scale a 6 foot wall.

Teams: Each member of the team must scale the wall.

Obstacle 3

Run to 600m mark and complete Sledge Hammer Swings then run remaining 200m back to Field House.

  • Individual: 40 Hammer Swings (20lb/16lb)
  • Rx/Scaled Team: 80 Hammer Swings (Rx: 20lb/16lb; Scaled: 16lb/12lb) (Each team member must complete 20 swings)

FIELD HOUSE

Hand Stand Push Ups
  • Individual: 50
  • Rx Team: 100
  • Scaled Team: 100 Hand Release Push-Ups)
Medicine Ball Cleans
  • Individual: 40 (30lb/25lb)
  • Rx Team: 80 (30lb/25lb)
  • Scaled Team: 80 (25lb/14lb)
Muscle Ups
  • Individual: 5 Muscle Ups
  • Rx Team: 10 Muscle Ups
  • Scaled Team: 30 Pull Ups

Teams: One member of the team must hang from the monkey bars while other three are executing movements/exercises (only one of the three athletes can be doing work at any time). Work can only be done while fourth team member hangs from the monkey bars, all work must stop when the team member drops off the bar. Teams can swap out team members on the monkey bars as needed. Work can resume once a team member regains hold on the monkey bars. All reps must be completed before moving to the next movement/exercise.

Scoring

This WOD is worth a maximum of 100 points. Points will be awarded based on the sum total of reps completed in the Field House. Completion of the obstacle course will be worth one rep. Teams/Individuals that do not complete the obstacle course within the time cap will receive zero points.

Mini-Event 3:  POW/MIA

Time Cap: 10 minutes

Individuals:

  • Complete 15 Snatch Punishers (115lb/85lb)
  • Complete 2 Sled Pulls down length of Field House (325lb/225lb)

Teams:

  • Complete 20 Snatch Punishers (Rx: 115lb/85lb; Scaled: 95lb/65lb)
  • Complete 2 Sled Pulls down length of Field House (Rx: 415lb; Scaled: 325lb)

Two team members will complete Snatch Punishers (only one athlete moving at a time) and the other two team members will complete the sled drag (only one athlete pulling sled at a time). Once the team has completed the Snatch Punishers, two athletes can begin to pull the sled. All four athletes can swap in as necessary to complete the sled pull (but only two pulling at any given time once the Snatch Punishers are complete).

Scoring

This Mini-Event is worth a maximum of 50 points. Points will be awarded based on fastest completion time. If a team or individual does not finish within the time cap, only the total number Snatch Punishers and total completed sled pulls will be counted. A completed sled pull is equal to one rep.

DAY 2:  Sunday, 2 December, 2012

WOD 3:   Army Rangers

For Time:

1 Mile Weighted Rucksack March/Run with a Crossword Puzzle (Individual 15 words/Teams 20 words)

  • Individual/Rx Team: Rucksacks 70lb/45lb
  • Scaled Team: 45lb/25lb

Scoring

Points will be awarded based on fastest completion time. Ties will receive the same amount of points. A bonus point will be awarded for teams and individuals who complete the puzzle.

Mini-Event 4:  Snake Eater

Time Cap: 7 minutes

Buy In: Double Unders

  • Individual 100 Double Unders
  • Rx: Teams: 200 Double Unders
  • Scaled Teams: 400 Single Unders

Then…
Max reps of Push Jerk (Athletes must load their own bars, first rep must be from the ground)

  • Individual/Rx Team: 185lb/125lb
  • Scaled Team: 125lb/75lb

Teams:Only two athletes can do work (with only one athlete moving at a time) the athletes must not have participated in ME#1 and ME#2.

Scoring

This Mini-Event is worth a maximum of 50 points. Points will be awarded based on the total sum of Push Jerks completed with individuals and teams who complete the most reps receiving 50 points. Double/Single Unders are a buy-in and not worth any points.

WOD 4:  Marine Force Recon

Time Cap: 12 minutes (chipper)

200 m Dumbbell Farmer’s Carry

  • Individual/Rx Team: 55lb/35lb
  • Scaled Team: 35lb/25lb

Man Makers

  • Individual: 15 Man Makers (45lb/25lb)
  • Rx Team: 30 Man Makers (45lb/25lb)
  • Scaled Team: 30 Man Makers (35lb/15lb)

Word Jumble (Solve the Word)

Plate Transfers (2 x 100m)

  • Individual: 315lb/180lb
  • Rx Team: 410lb
  • Scaled Team: 315lb

Plates must go from start to end and be placed on the ground before starting back.

Teams: Only three team members are allowed on the floor during the WOD, one team member must sit out. At least one of the three members on the floor must be a female team member for the duration of the WOD. During the farmer’s carry two of the three athletes can carry at the same time as long as it is a male and a female team member. For the man makers only one of the three can be working at any given time. All three of the team members can solve the word jumble. All three of the team members can work at the same time during the plate transfers.

Scoring

This WOD is worth a maximum of 100 points. Points will be awarded based on fastest completion times. If a team does not complete a component within the time cap, the will be assessed a time penalty. A one second penalty will be added to their time for every unfinished man maker, one second penalty for not completing the word jumble, and a one second penalty for each 100 m plate transfer not completed.

FINAL WOD:  Delta Force (Top 9 Teams/Individuals)

Time Cap: 20 minutes
  • Top 9 Rx Teams
  • Top 3 Scaled Teams
  • Top 6 Individual Competitors

Hex Bar Deadlifts

  • Individual: 20 HB Deadlifts (315lb/225lb)
  • Rx Team: 40 HB Deadlifts (315lb/225lb)
  • Scale Team: 40 HB Deadlifts (225lb/155lb)

Teams: Two athletes complete the work, only one athlete moving at a time.

50 m low crawl with weighted rucksacks (must load own rucksack)

  • Individual/Rx Team: Rucksacks 45lb/25lb
  • Scaled Team: 35lb/15lb

Dumbbell Overhead Squat

  • Individual: 25 Overhead Squats (45lb/25lb)
  • Rx Team: 50 Overhead Squats (45lb/25lb)
  • Scaled Team: 50 Overhead Squats (35lb/15lb)

Teams: Two athletes complete the work, only one athlete moving at a time.

Fireman’s Carry

  • Individual: Carry an assigned Individual 100m
  • Rx Team/Scaled Team: Two team members must carry another team member 100m. Two members carry, two members are being carried.

Curtis P’s

  • Individual: 20 Curtis P’s (125lb/85lb)
  • Rx Team: 40 Curtis P’s (125lb/85lb)
  • Scaled Team: 40 Curtis P’s (95lb/65lb)

Teams: Two athletes complete the work, only one athlete moving at a time. Female and Male Bar Provided. Must load own bars.

Sit Ups

  • Individual: 100 Sit Ups
  • Rx/Scaled Team: 200 Sit Ups

Scoring

This WOD is worth a maximum of 100 points. Points will be awarded based on fastest completion time. Those individuals and teams that do not complete the WOD in the time cap will be assessed a time penalty per unfinished rep. The low crawl and fireman’s carry each count as one individual rep.