1st Annual RCFBC/SciCoh Family Feud

WOD Changes

We have changed two things in the chipper WOD, “Survey Says”.  The wall ball height will now be 9 feet for the ladies.  Also, your time will be recorded when your team finishes the handstand push ups (or push ups scaling option) and will be used as a tiebreaker in the event your total reps equal another team’s total reps.

Schedule

Time Event
7:30 AM Athlete Registration
8:10 AM Welcome
WOD 1 and Floating WOD Briefing
8:25 AM Athlete Warm Up
Floating WOD Officially Open
8:45 AM WOD 1 “Toss Up” – Clean Ladder
9:45 AM WOD 2 Briefing and Set Up
10:00 AM WOD 2 “XXX”
10:45 AM WOD 3-5 Briefing and Set Up
11:00 AM WOD 3-5 “Survey Says” Chipper
11:45 AM Final WOD Briefing and Set Up
12:00 PM Final WOD – “Final Feud”
12:30 PM Awards Ceremony
Party Time!!!!

What to Bring

  • Unwrapped toy as your entry fee to donate to toys for tots
  • $10 if you put your size down for a shirt
  • For the after party we will be providing pizza, grilled meat, and beers.  Bring a side or dessert to share and if you want specific beverages bring those too. Other than that, make sure you have what you need to keep hydrated and energetic for each workout.

Logistics

  • Saturday, December 12th – 8AM – 12:30PM (ish)
  • Party with food, beverages, and good people to follow
  • Mixed Male/Female Teams of 2 – ALL LEVELS WELCOME
  • 3 WODs + 1 Floating WOD (you choose when to do it), and a final WOD for qualifying teams
  • There is no Rx or scaled division.  WODs have been designed to account for everything.
  • Entry Fee: Bring one, unwrapped toy per person (2 per team) for us to donate to Toys for Tots
  • Shirt Fee: $10 if you would like a shirt

WODs

Two of the WODs will be announced ahead of the time.  The final WOD and the two others will be announced the day of the competition.

Floating WOD – Announced competition day.

WOD 1 – “Toss Up”

Event 1 (Publish) “Toss Up”

Clean Ladder

Athletes have 45 seconds to successfully complete a clean. If the athlete is successful, at the end of the 45 seconds he/she will advance to the next bar that is 10 lbs heavier.  If the athlete is unsuccessful he/she will leave the competition floor.

The athlete may start the WOD at the beginning of any row (55, 95, 135, 175, 215, 255, 295), but then must advance to the next bar in the lineup.

1 – 55, 65, 75, 85

2 – 95, 105, 115, 125

3 – 135, 145, 155, 165

4 – 175, 185, 195, 205

5 – 215, 225, 235, 245

6 – 255, 265, 275, 285

7 – 295, 305

The score for this event will be a total of the heaviest successful male lift and the heaviest successful female lift.

Standards:

Clean:  Any form of clean may be used (power, muscle, squat, split). The bar must start on the ground and finish in the front rack position with elbows clearly in front of the bar, feet together, and the athlete’s hips and knees at full extension.

WOD 2 – Announced competition day.

WOD 3 (scored as 3 separate events) – “Survey Says”

15 minute Running Clock

One athlete moving at a time. Each athlete must complete at least 10 reps of each movement.

1 min. Female Double Unders (Event 3)

1 min. Male Double Unders (Event 4)

(Event 5) In the 13 minutes remaining…

100 Wall Balls (20lb to 10’/12lb to 9’ or 14lb to 10’/14lb to 9’)

75 Russian KB Swings (53/35)

50 Box Jumps Overs or Step Overs (20″)

25 HSPUs or 75 Hand Release Push Ups (ie 3 push ups = 1 HSPU)

In remaining time: AMRAP T2B

Scoring:

Event 3 score is total number of double unders completed by the female athlete.

Event 4 score is total number of double unders completed by the male athlete.

Event 5 score is number of reps completed in the remaining 13 minutes.  Note that 3 push ups will only count as 1 rep.  Partial reps will not be awarded.  Example – 2 push ups = 0 reps.

Standards:

Double Unders: There is no scaling.  Jump once, rope goes around twice.  Practice practice!

Wall Balls: Rep starts with hip crease below the knee.  Ball must hit target.  All wall balls will be done to 10’ target.  Teams may choose male female weights of 20/12 or 14/14.

Russian KB Swings: Kettlebell must start between the legs and swing up to eye level or above.  It is not necessary to go all the way overhead.

Box Jump Over or Step Overs: All athletes will use a 20” box.  Athletes must start with both feet on the ground and then step or jump over the box.  The athlete is allowed to jump or step on the box and then over.  The rep is complete when both feet touch the other side.

HSPUs: The athlete must start in the locked out position with arms and legs locked out with heels against the wall.  The head must touch the ground.  The rep ends back in the locked out position with feet against the wall.

Hand Release Push Ups: Both scaled and RX push ups are allowed.  4 push ups will equal 1 handstand push up.  The push up must start in a locked out plank position with only toes and hands on the ground with elbows and legs locked out.  The athlete descends to the ground and must remove both hands from the ground for a brief instant.  The athlete then must achieve full lock out position at the top.  A push up to the knees and then to the toes is allowed.

Toes to Bar: Athlete must start in hanging position with arms fully locked out.  Both toes must hit the bar at the same time, inside the hands.  No scaling is allowed.

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