More detailed scheduling will be published in the future
Advanced Schedule
Day 1
WOD 1 – Snatch Ladder + Overhead Squats
13 stations, each progressing in weight 10 pounds at a time for men and 5 pounds at a time for women
First weight will be 115 pounds and the last will be 235 pounds for the Men
First weight will be 75 pounds and the last will be 135 pounds
Extra points/pounds will be awarded for additional overhead squats performed after the initial Snatch
There will be no limit on the amount of Overhead Squats that can be performed
Overhead Squats will be performed to the depth of a medicine ball
There will be no limit on Snatch attempts, but you will have to make it happen in the allotted time of 90 seconds
A failure at one weight does not mean you cannot progress to the next weight. You will, however, not be awarded points for that lift.
You may Power Snatch the lift
WOD 2 – The 2POOD event, sponsored by 2POOD
A 15 minute AMRAP (As many rounds/reps as possible)
Each male will use a 1.5 pood KB and each female will use a 1 pood KB
Stations will be separated by an undisclosed distance
KB must travel with athlete for the duration of the WOD
1st Station – 4 Turkish Getups
Single Arm Farmers Walk to next station
2nd Station – 14 KB Snatches per arm
Single Arm Farmers Walk to next station
3rd Station – 14 Burpee KB Swings
Single Arm Farmers Walk to next station
4th Station – 14 Single Arm Overhead Squats
Stations will be setup in a round track fashion
WOD 3 – 5k Obstacle Course
4-5 obstacles, depending on our finding this one object that eludes us
Approximately 5k in length, all off road
Prepare to get wet and dirty
Day 2
WOD 4 – “Stone Fran”
Men will perform 9-9-9 stone from ground to overhead (daylight not locked out) and 21-15-9 Pullups
Women will perform 5-5-5 stone from ground to overhead (same standard) and 21-15-9 Pullups
Men’s stone weight is 116 pounds
Women’s stone weight is 72 pounds
WOD 5 – Final – TBA
Hint: this is where we use the kegs
Only the top 20 men and women will compete in this WOD
Beginners Schedule
WOD 1 – The 2POOD event, sponsored by 2POOD
A 15 minute AMRAP (As many rounds/reps as possible)
Each male will use a 1 pood KB and each female will use a 26 pound KB (Scaled if necessary)
Stations will be separated by an undisclosed distance
KB must travel with athlete for the duration of the WOD
1st Station – 4 Turkish Getups
Single Arm Farmers Walk to next station
2nd Station – 14 KB Snatches per arm
Single Arm Farmers Walk to next station
3rd Station – 14 Burpee KB Swings
Single Arm Farmers Walk to next station
4th Station – 14 Single Arm Overhead Squats
Stations will be setup in a round track fashion
WOD 2 – 5k Obstacle Course
4-5 obstacles, depending on our finding this one object that eludes us
Approximately 5k in length, all off road
Prepare to get wet and dirty
Day 2
WOD 3 – “Stone Fran”
10 minute AMRAP
5 Pullups
5 Stone or Keg overhead (daylight, not locked out)
Men’s stone weight will be 72 pounds
Women’s keg weight will be 35 pounds
If would like to see a 4th/final WOD for the beginner division post in the comments.
If you would like to move up or down between beginners and advanced, or need scaling for any of the WODs shoot me an email at
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