Rock the WOD
Fitness Competition 2021
Are you ready for a GOOD TIME!?!
Grab two teammates and get pumped for your chance to stand atop the podium!
WHO: Any member of Rock Fitness can participate! If needed, a non-member may be invited to complete a team (waiver must be completed at time of registration).
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WHAT: This is a functional fitness competition designed for everyone! 8 teams, 2 divisions (4 Intermediate and 4 Scaled). Teams, within their respective divisions, will compete for a one-of-a-kind medal and the chance to win a prize bag of immeasurable treasures. FOUR WODs will be completed per team over the course of the day. Guests will be allowed to attend and cheer from the sidelines (you may want to invite folks willing to give you a massage in between WODs). WODs are listed below registration form.
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WHERE: Rock Fitness, 4141 Citrus Ave #4, Rocklin
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WHEN: Saturday May 1st, 8:00am-1:00pm
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WHY: Have you ever wanted to test all the hard work you put in? Have you ever wanted to team up with your besties for a workout, or 4? Do you like friendly competition? Are you interested in getting a pass on household chores for the weekend?
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HOW: Gather a team of 3 together, pick a team name, determine your competition division, register, and pay…yes, it’s that simple.
REGISTRATION INFO
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SPACE IS LIMITED to 8 teams (4 Intermediate and 4 Scaled)…don’t miss your chance, sign up ASAP!!
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Please submit ONE Google Form/team (below).
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$210/3-person team – Venmo or Cash ONLY!!
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Upon receipt of payment, you will be allowed to pick a team shirt color (there are 8 different colors, no duplicates will be permitted). This is a first come first serve basis, so the sooner you register AND pay the sooner you get to determine the fate of your team color.
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DEADLINE TO REGISTER is THURSDAY APRIL 15th by 5pm!!
WOD DETAILS
WOD descriptions are provided below as a means for determining your team’s division (Intermediate or Scaled). WOD details and movement standards will be released after registration closes. WODs are subject to change.
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MI = Male Intermediate
MS = Male Scaled
FI = Female Intermediate
FS = Female Scaled
WOD 1
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15-Minute Time Cap
PART 1
50*-40*-30*-20*-10*
- Wall Balls
- Double Unders*
- Sit-ups
While 1 partner holds a pre-loaded barbell in the front-rack position.
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PART 2
In the Remaining Time
- Maximum Front Squats
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Wall Ball Variations:
MI – 20#/10’
FI – 14#/9’
MS – 14#/10’
FS – 10#/9’
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*Rope Jump Variations:
All Divisions - 50-40-30-20-10 DU -OR- 75-60-45-30-15 SU
DU – Double Unders
SU – Single Unders
Team choice for DU or SU. Whatever the team chooses ALL athletes of the team must do the same movement.
Front-Rack Hold / Front-Squat Variations:
MI – 95#
FI – 55#
MS – 65#
FS - 35#
WOD 2
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Each athlete, working one at a time, will have 2 minutes and 30 seconds to complete:
- Buy-in Row 20/15 Calories*
- Bench press for maximum reps
Bench Press Variations:
MI – 115#
FI – 75#
MS – 85#
FS – 45#
Row Variations:
All Males – 20 calories
All Females – 15 calories
WOD 4
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10 Minute Cap
- 2 minutes to warm up
- 8 minutes to Accumulate Maximum Tonnage of Ground to Overhead (G2OH)
WOD 3
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With a 15-Minute Running Clock
Containing Three 5-Minute Rounds
Each 5-minute round will be:
- Buy-in 50 Synchro Russian Dumbbell Swings (2 athletes)
Remainder of 5-Minute Round
One Athlete AMRAPS
- 4 Chin-Over-Bar Pull-Ups* -OR- 8 Ring Rows
- 8 burpee box overs
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DB Variations:
MI – 50#
FI – 35#
MS – 35#
FS – 25#