WOD/Movement Standards

"The BoxLife Chipper"

25 Wall Balls
20 Power Cleans
15 Kettlebell Swings
25 Chest-to-Bar Pull-ups
15 Kettlebell Swings
20 Power Cleans
25 Wall Balls

10 Minute Time Cap

_______________________

Rx
Wall Ball: 20/14, Cleans:135/95, Kettlebell: 70/53

Intermediate
Wall Ball: 20/14, Cleans: 115/80, Kettlebell: 53/35
Pull-ups Instead of Chest-to-Bar

Scaled
Wall Ball: 14/10, Cleans: 95/65, Kettlebell: 35/25
Hand-release Push-ups Instead of  Chest-to-Bar

55 Wall Balls
45 Power Cleans
35 Kettlebell Swings
40 Chest-to-Bar Pull-ups
35 Kettlebell Swings
45 Power Cleans
55 Wall Balls

14 Minute Time Cap

_______________________

Rx
Wall Ball: 20/14, Cleans:135/95, Kettlebell: 70/53

Intermediate
Wall Ball: 20/14, Cleans: 115/80, Kettlebell: 53/35
Pull-ups Instead of Chest-to-Bar

Scaled
Wall Ball: 14/10, Cleans: 95/65, Kettlebell: 35/25
Hand-release Push-ups Instead of  Chest-to-Bar

*There is no minimum work requirement. Teams can divide workout however they’d like. 

1 OF 6: Wall Balls
What we’ll be looking at:
1. The med ball must be taken from the bottom of a squat (hip crease below parallel) to the specified target.

2. The center of the med ball must hit the target at or above the spefified height.

2 OF 6: Power Cleans
What we’ll be looking at:
1. Athlete must finish each rep with hips & knees fully extended with the bar in the front rack and elbows in front of the bar.
3 OF 6: Kettlebell Swings

What we’re looking at:

1. At the top of the swing, athletes must finish with the kettlebell completely inverted with hips, knees, and elbows completely extended.

2. At the bottom of the swing, athletes wrists must pass the heels.

4 OF 6: Pull-ups & Chest-to-Bar Pull-ups
What we’re looking for:

1. At the top of the chest-to-bar pull-up, the chest must come into contact with the bar below the collarbone.

2. At the top of the pull-up, athletes’ chin must clearly break the horizontal plane of the bar.

2. At the bottom of the chest-to-bar pull-up, athletes’ arms must be fully extended.

5 OF 6: Hand-Release Push-ups
What we’re looking for:

1. At the top of the movement, the elbows must be locked.

2. At the bottom of the movement, the chest must touch the floor and both hands must clearly be lifted off of the ground.

3. A straight body position with legs no wider than shoulder-width must be maintained thoughout the movement.

6 OF 6: Athlete Transitions (Teams)
1. There is no minimum work requirement. Teams can divide work however they’d like.

2. Athletes do not need to tag to transition. Once an athlete has clearly finished working, the next athlete may begin.

*A few no-reps from the 2nd guy on the cleans (hips were not completely extended). 🙁

"The Three"

21-15-9
Deadlifts
Over-the-Bar Burpees

Toes-to-Bar

 

Time Cap: 10 Minutes
_______________________

Rx
Deadlift: 225/155

Intermediate
Deadlift: 205/140

Scaled
Deadlift: 135/95
Knees-to-Midline Instead of Toe-to-Bar

 

Buy-in:

Team Member 1 Completes Full Round, Then Team Member 2 Completes Full Round

21 Deadlifts
15 Over-the-bar burpees
21 toes-to-bar

Then:

30-20-10
Deadlifts
Synchronized Over-the-bar burpees**
Toes-to-bar

**Synchronized Burpees reps are 21-15-9

14 Minute Time Cap

_______________________

Rx
Deadlift: 225/155

Intermediate
Deadlift: 205/140

Scaled
Deadlift: 135/95
Knees-to-midline instead of toes-to bar

*30-20-10 section may be partitioned however athletes like.

 

1 OF 6: Deadlifts
What we’ll be looking at:
1. At the top of the deadlift, hips & knees must be fully extended with the athlete’s  shoulders and head behind the bar.

2. No excessive bouncing is allowed.

3. Traditional deadlift only (hands outside the knees). Sumo deadlifts are not allowed.

2 OF 6: Over-the-Bar Burpees
What we’ll be looking at:
1. Burpees must be performed perpendicular to the bar -Athletes will be facing the bar.

2. Athletes may jump back (both feet together) or step back (one foot at a time) so that they are lying on the ground. Athletes may jump up (both feet together) or step up (one foot at a time) to come out of the burpee.

3. At the bottom of the burpee, the athlete’s chest and thighs must clearly touch the ground at the bottom of the movement.

4. Athletes must jump over and land with both feet.

3 OF 6: Toes-to-Bar
What we’re looking for:

1. At the bottom of the movement, athlete’s arms must be fully extended. Feet must be brought back behind the bar & the rest of the body.

2. At the top of the movement, both feet must clearly make contact with the bar at the same time. Feet must be positioned inside the placing of the hands.

3. Burpees must be performed perpendicular to the bar -Athletes will be facing the bar.

 

4 OF 6: Knees-to-Midline
What we’re looking for:

1. At the bottom of the movement, athlete’s arms must be fully extended. Feet must be brought back behind the bar & the rest of the bode collarbone.

2. At the top of the movement, athletes must raise their knees above the height of their hips.

5 OF 6: Synchronized Burpees (Teams)
What we’re looking for:

1. Athletes must meet at the bottom of the burpee. Both athletes’ chest must be on the floor at the same time.

2. Athletes do not have to jump over or land over the bar at the same time. Athletes do not have to bring their chest to the floor at the same time. However, athletes must resynchronize on the ground – chest and thighs touching the ground.

3.  Athletes may jump back (both feet together) or step back (one foot at a time) so that they are lying on the ground. Athletes may jump up (both feet together) or step up (one foot at a time) to come out of the burpee.

4. At the bottom of the burpee, the athlete’s chest and thighs must clearly touch the ground at the bottom of the movement.

5. Athletes must jump over and land with both feet.

6 OF 6: Athlete Transitions (Teams)
1. After the buy-in, there is no minimum work requirement. Teams can divide work however they’d like.

2. Athletes do not need to tag to transition. Once an athlete has clearly finished working, the next athlete may begin.

 

"The BoxLife AMRAP"

6 Thrusters
9 Box Jump Overs
9 Thrusters
9 Box Jump Overs
12 Thrusters
9 Box Jump Overs
Continue this pattern, adding 3 reps to the thrusters on every round.
_______________________

Rx
Thrusters: 115/80, Box Jump Overs: 30/24

Intermediate
Thrusters: 85/55, Box Jump Overs: 24/20

Scaled
Thrusters: 65/45, Box Jump Overs: 24/20*
*Step-ups Allowed for scaled.

 

6 Thrusters
9 Box Jump Overs
9 Thrusters
9 Box Jump Overs
12 Thrusters
9 Box Jump Overs
-Continue this pattern, adding 3 reps to the thrusters on every round.
-Athletes will rotate rounds. Athlete 1 must complete their full round before Athlete 2 begins the next round.
_______________________

Rx
Thrusters: 115/80, Box Jump Overs: 30/24

Intermediate
Thrusters: 85/55, Box Jump Overs: 24/20

Scaled
Thrusters: 65/45, Box Jump Overs: 24/20*
*Step-ups Allowed for scaled.

 

1 OF 4: Thrusters
What we’ll be looking at:
1. At the bottom of the thruster, athletes hip crease must break parallel.

2. At the top of the thruster, the barbell must come to a full lockout overhead (hips, knees, and arms fully extended). The bar should be directly over the middle of the athlete’s body.

 

2 OF 4: Box Jump Overs
What we’ll be looking at:
1. A two-foot take off is required.

2. Athletes do not have to stand up fully on top of the box.

3. Athletes may jump off or step off the box.

4. No part other than the athlete’s feet may touch the box.

5. Athletes may jump completely over the box with one jump.

6. Athletes do not have to face the box. The may jump facing the box or sideways.

3 OF 4: Step Overs (Scaled)
What we’re looking for:

1. Athletes do not have to stand up fully on top of the box.

2. No part other than the athlete’s feet may touch the box.

3. Athletes may step up/down, jump on/off, or jump completely over the box.

 

 

4 OF 4: Athlete Transitions (Teams)
1. Athletes will rotate rounds. The first athlete will complete an entire round before the next athlete can begin. Athletes may not begin working, at any point, unless their partner has completed their respective round.

2. Athletes do not need to tag to transition. Once an athlete has clearly finished working, the next athlete may begin.