WOD Warrior
WOD Warrior is a CrossFit competition for the novice and intermediate. Our goal is to grow the sport of fitness and provide the Inland Northwest with professional competitions.
2013 Winter Wod Warrior will be held at the Spokane HUB Sports Center in Liberty Lake. This is a great opportunity to compete before the start of the 2013 CrossFit Games Open, and test yourself against other Warriors from the area.
$45 Before December 30th 2012
$55 Before January 9th 2013
$5 Spectator Admission at the door
Event Pictures
For event pictures as they are being uploaded, go to http://www.facebook.com/WodWarrior
Triple Sprint
In 6 Minutes- Score is Wallball Shot reps
Intermediate & Novice
Suicide Sprint
Aridyne 50 Calories
Suicide Sprint
Max Repetition Wallball Shots for the remaining time (m-20lb @10ft/ w-15lb @9ft)
standards- wallballs
- Wallball Shot will begin with a front squat squat (hip crease dropping below the point of the knee)
- Wallball Shot will end with the ball making contact with the wall at or above the designated height
Deadlift/ Burpee Couplet
5 Rounds For TIme- 8 Minute Cap
Intermediate
5 Deadlifts (m-275/w-185)
12 Bar Burpees
Novice
5 Deadlifts (m-225/w-145)
12 Bar Burpees
standards- deadlift
20 MIN AMRAP
Here is the first released WOD for the upcoming WODWARRIOR
As Many Rounds/ Reps As Possible in 20 Minutes
Intermediate:
Row 300m
Kettlebell Snatch Left (m-53/ w-35)
Kettlebell Snatch Right (m-53/ w-35)
Men- Chest to Bar Pullups/ Women- Pull-up
Novice:
Row 300m
Kettlebell Swing (m-53/ w-35)
Men-Pullups/ Women- Pull-up substitute
The kettlebell movement and pull-ups will have ascending reps starting at 6 reps each in round 1. 6 reps will be added for each movement for each additional round in the progression. Example- Round 1: Row 300m/ Continue Reading
Mens Intermediate Heat Schedule
Couplet+
1025 Heat 1
1037 Heat 2
1050 Heat 3
1102 Heat 4
1115 Heat 5
Triple Sprint
1200 Heat 1
1210 Heat 2
1220 Heat 3
1230 Heat 4
1240 Heat 5
1250 Heat 6
1:00 Heat 7
20 Min AMRAP
100 Heat 1
125 Heat 2
150 Heat 3
*Schedule Subject To Change
Mens Novice Heat Schedule
Couplet+
915 Heat 1
927 Heat 2
940 Heat 3
952 Heat 4
1005 Heat 5
20 Min AMRAP
1200 Heat 1
1225 Heat 2
Triple Sprint
110 Heat 1
120 Heat 2
130 Heat 3
140 Heat 4
150 Heat 5
200 Heat 6
210 Heat 7
*Schedule subject to change
Womens Intermediate Heat Schedule
Triple Sprint
915 Heat 1
925 Heat 2
935 Heat 3
945 Heat 4
955 Heat 5
1005 Heat 6
1015 Heat 7
20 Min AMRAP
1010 Heat 1
1035 Heat 2
1100 Heat 3
Couplet+
110 Heat 1
122 Heat 2
135 Heat 3
150 Heat 4
202 Heat 5
*Schedule Subject to Change
Womens Novice Heat Schedule
20MIN AMRAP
915 Heat 1
940 Heat 2
Triple Sprint
1025 Heat 1
1035 Heat 2
1045 Heat 3
1055 Heat 4
1105 Heat 5
1115 Heat 6
1125 Heat 7
Couplet+
1200 Heat 1
1212 Heat 2
1225 Heat 3
1237 Heat 4
1250 Heat 5
*Schedule subject to change
PRIZES
The top 3 finishers in each division will get prizes, including medals
1st place prize for the Intermediate divisions is a pair of Inov-8 shoes!
Judges/ Volunteers
If you are going to register to be a judge- then select "Judge" not "Volunteer". If you want to help out but don't feel comfortable being a judge, the select "Volunteer".
