2nd Annual WOD-O-WEEN Throwdown!!

By August 10, 2015 August 19th, 2015 Competitions, News & Events

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OCCF will be hosting our 2nd Annual WOD-O-WEEN Throwdown on Sunday, October 25. The event is a individual competition with Rx, Scaled and Masters (40+) divisions for men and women.

Event registration is LIVE! We are limiting the event to 100 total participants so sign up TODAY!

Click here to register.

More information to come so keep checking back!

4 Comments

  • Coach Michael says:

    And now for the final WOD!!

    3-2-1-GO!!
    3 Minutes: Max Calories on the rower
    2 Minutes: Max Box Jumps*
    1 Minute: Max burpees
    *10s transition while clock is reset
    RX: Men=24; Women=20
    Scaled**: Men=20; Women=20
    Masters: Men=20; Women=20
    *you MUST step down from the box jump!
    **step-ups will be allowed
    Notes:
    In this event athletes will perform three consecutive “mini” AMRepAP WODs.
    Scoring:
    The score entered will be the total number of reps completed in all 3 WODs. Each rep is worth 1 point. 1 calorie one the rower is equal to 1 rep.

  • Coach Michael says:

    And now for the second WOD!!!

    WOD #2:
    14 Minute Time Cap
    25 Wall Balls
    21 KBS
    25 Wall Balls
    15 KBS
    25 Wall Balls
    9 KBS
    25 Wall Balls
    RX: Men=20/70; Women=14/54
    Scaled: Men=14/54; Women=10/35
    Masters: Men=14/54; Women=10/35

    In this event athletes will have 15 minutes to complete all the reps in the chipper.
    The score entered will be the total number of reps completed in 14 minutes. Each rep is worth 1 point. ATTENTION: bonus points will be awarded in the following manner to anyone completing the entire chipper before time expires: for each minute under 14 minutes an athlete will earn an extra 5 points. Athletes who complete the WOD will receive 145 points PLUS any bonus points. Athletes who do not complete the WOD will receive 1 point for EACH REP completed.

  • Coach Michael says:

    Here it is – the first WOD!!!

    10 Minute AMRAP:
    3 Deadlifts
    6 Power Cleans
    9 Front Squats
    RX: Men=165; Women=125
    Scaled: Men=125; Women=85
    Masters: Men=115; Women=75

    In this event athletes will have 10 minutes to complete as many rounds and reps as possible of 3 deadlifts, 6 power cleans and 9 front squats. The deadlift and power cleans MUST be taken from the floor each rep.

    The score entered will be the total number of rounds AND reps completed in 10 minutes. Each “round” is worth 18 points and additional reps completed are worth 1 point.

  • Coach Michael says:

    Ok – here are the movements and standards for the WODs:

    Deadlift
    Wall Ball
    Power Clean
    KBS
    Front Squat
    Box Jump*
    Rowing
    Burpees

    You should be able to:
    Power clean & front squat: Rx: 165/125; Scaled:125/85; Masters: 115/75
    KBS Rx: 70/54 Scaled: 54/35; Masters: 54/35
    Box Jump: Rx: 24/20: Scaled: 20/20; Masters: 20/20**
    Wall Ball: Rx: 20/14: Scaled: 14/10; Masters: 14/10
    *you must STEP DOWN from the box jump
    **step-ups will be allowed for the scaled and masters divisions