Survival of the Fittest – Progression Fitness

General information and terms you will need to know:

All movements and weights are subject to change without notice. This will happen only if we have to; we won’t be jerks about it.
Events are scored by fastest time or most reps completed, in that order, unless otherwise noted
Tie breaker is a race to 20 burpees unless otherwise noted
- Full lock out
- Jump/lift of

AREA ONE

*ALL 1.0 WODs will be OUTSIDE

1.1 Highest Box Jump

Start with 30” box and stack weights on top for a jump off
Only feet can touch the box, no hands
Max of two steps before jumping
Standing on both feet, locked out, and in control on top of the box for successful attempt
2 misses at any height and you are out
Athlete who’s name is drawn first, jumps first
Judge will signal good rep

Scoring

If athlete A makes height x and athlete B misses twice; athlete A wins
If both athletes miss twice at height x, return to previous height, and max jumps in :30 seconds wins

1.2 Kettlebell Throw

Feet must be planted and facing forward
NO twisting, spinning, crossing the fault line, or running up to the fault line
KB can be thrown with one are or two hands
Each athlete gets a maximum of two attempts, best attempt wins

Scoring

Furthest total distance covered (one throw) wins
Tie breaker: Sudden death throw off; farthest wins

Weights

Rx Men: 1 pood
Rx Women: 26lbs.
Scaled Men: 26lbs.
Scaled Women: 18lbs.

1.3 200Mish Hand over Hand Sled Pull

NO pulling from your feet

Scoring

If you finish first, you win
Nobody finished? Longest distance wins

Weights

Rx Men: 180lbs
Rx Women: 135lbs.
Scaled Men: 135lbs.
Scaled Women: 90lbs.

1.4 Medball Carries

Sprint 40yards, back and forth, to drop off medballs from the opposite side

Scoring

First to finish all 6 sprints wins

Weights

Rx Men: 3 x 20lb.; 3 x 10lb. medballs
Rx Women 2 x 20lb.; 4 x 10lb. medballs
Scaled Men: 2 x 20lb.; 4 x 10lb. medballs
Scaled Women: 6 x 10lb. medballs

1.5 Plate Farmers Carry

One plate is carried in each hand
If a plate touches the ground or comes out of your hand, you are done
Cannot rest the plates on your body
Must grip the plate from the top, NO using center holes or cupping the bottom of the plate

Scoring

Max distance traveled wins

Weights

Rx Men: 45lbs plates
Rx Women: 35lbs. plates
Scaled Men: 35lbs. plates
Scaled Women: 25lbs. plates

1.6 Fastest to 30 Deadlifts

Scoring

First one to finish wins

Weights

Rx Men: 225lbs
Rx Women: 155lbs.
Scaled Men: 155lbs.
Scaled Women: 95lbs.

AREA TWO-“Docks”

2.1 Run and Front Squats

Run 400M then complete 25 front squats
Hips must be below parallel with weight in the rack position
Full extension at the top of the squat

Scoring

Fastest time wins
If no one finishes, most reps wins

Weights

Rx Men: 135lbs.
Rx Women: 95lbs
Scaled Men: 95lbs
Scaled Women: 75lbs

2.2 Burpees and Kettlebell

Burpees: chest and hips to the ground, hands overhead, open hips, & vertical body
KB: overhead anyway, full lockout with the KB overhead
Two hands or one, both ok

Scoring

Fastest time wins
If no one finishes, most reps wins

Weights and Reps

Rx Men: 3 rounds-10 burpees, 10 KB swings @ 2 pood
Rx Women: 3 rounds-10 burpees, 10 KB swings @ 1.5 pood
Scaled Men: 2 rounds-10 burpees, 10 KB swings @ 1.5 pood
Scaled Women: 2 rounds-10 burpees, 10 KB swings @ 1 pood

2.3 Ground to Overhead and Box Jumps

3 rounds-5 x G2O, 10 x box jumps

G2O-Athletes must hit full extension with hips and elbows
Box jumps-athletes must hit full hip extension

Scoring

Fastest time wins
If no one finishes, most reps wins

Weights and Reps

3 rounds-5 x G2O, 10 x box jumps

Rx Men: 155lbs, 24in. box
Rx Women: 105lbs, 20in. box
Scaled Men: 105lbs, 20in. box
Scaled Women: 75lbs, 2oin. Box (step-ups are allowed)

2.4 Wallball/Burpees

21-15-9

Wallbals-hips below parallel
Burpees- chest and hips to the ground, hands overhead, open hips, & vertical body

Scoring

First to finish wins

Weights and Target

Target height for all athletes, 10’

Rx Men: 20lb. medball
Rx Women: 14lb medball
Scaled Men: 14lb medball
Scaled Women: 10lb medball

2.5 Row and Atlas Stone Clean

500M row, 30 atlas stone cleans
Athlete must take the atlas stone from the ground to their shoulder, standing straight up to finish the movement

Scoring

First to finish wins

Weights

Rx Men: 113lb stone
Rx Women: 76lb stone
Scaled Men: 93lb stone
Scaled Women: 42lb stone

2.6 Walking Overhead Lunges/Burpees

3 rounds-15 walking OH lunges, 15 burpees

Lunges- athlete must hold weight overhead, elbows locked out, and full extension at the top of each rep
Burpees- chest and hips to the ground, hands overhead, open hips, & vertical body

Scoring

First to finish wins

Weight

Rx Men: 45lb plate
Rx Women: 25lb plate
Scaled Men: 25lb plate
Scaled Women: 10lb plate

2.7 Thruster Killer

30 Thrusters
Thrusters-hips below parallel and full extension at top of the movement

Scoring

First to finish wins

Weights

Rx Men: 115lb
Rx Women: 85lb
Scaled Men: 85lb
Scaled Women: 65lb

AREA THREE-“Girl Crazy”

3.1 Grace

30 clean and jerks for time

Scoring

Fastest time wins

Weights

Rx Men: 135lbs
Rx Women: 95lbs.
Scaled Men: 95lbs.
Scaled Women: 65lbs.

3.2 Francis

12-9-6 of Pull-ups/Thrusters

Scoring

First to finish wins

Weights

Rx Men: 95lbs
Rx Women: 75lbs.
Scaled Men: 75lbs.
Scaled Women: 45lbs.

3.3 Hank (Helen)

400M run/21 KB swings/12 pull-ups

Scoring

First one finished wins

Weights

Rx Men: 1.5 pood
Rx Women: 1 pood
Scaled Men: 1 pood
Scaled Women: 26lbs.

3.4 ½ Karen

75 x Wallballs

Scoring

First to finish wins

Weights & Target

Target height for all athletes, 10’
Rx Men: 20lb. medball
Rx Women: 14lb. medball
Scaled Men: 14lb. medball
Scaled Women: 10lb medball

3.5 1/3 Jackie

500M row, 25 Thrusters, 15 pull-ups

Scoring

First to finish wins

Weights

Rx Men: 45lbs.
Rx Women: 35lbs
Scaled Men: 45lbs
Scaled Women: 35lbs

3.6 Nancy

400M run, 15 Overhead Squats

Scoring

First to finish wins

Weights

Rx Men: 95lbs.
Rx Women: 65lbs
Scaled Men: 65lbs
Scaled Women: 45lbs