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Heat Assignments for WOD 3

December 14, 2012 at 8:48 pm


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Christmas Classic WODS 1-3

December 10, 2012 at 1:51 pm

WODs #1 and #2

With a 10-minute cap

Run 1 mile, alternating 200m.  Total time = 1st score

In time remaining, complete as many Clean & Jerks as possible.  

2 barbells: 1 athlete works at a time.  Total reps = 2nd score 

RX – 185/130

INT – 145/95


Run 800mThen a 7-minute cap to finish C&J



WOD #3

With a 12-minute cap

Both Athletes Find

1RM Snatch

1RM Clean & Jerk

time can be used how ever needed

*Both Athletes will be required to Snatch and Clean & Jerk

2 barbells1 athlete works at a time.


With a 8-minute cap

Find 1RM Clean & Jerk and Snatch

WOD #4

3 rounds for total reps

1 min per movement 

-Row for Calories

-Wallball shots (RX 30/20) (INR 20/14)

-Muscle Ups (RX)  Pull Ups (INT/Masters)

1st athlete will complete entire round then the 2nd will immediately follow.


3 rounds straight through with 1-minute rest between rounds



Introducing the Quad City “Christmas Classic”

October 30, 2012 at 3:00 am

This is a Co-Ed doubles (1 Male and 1 Female) and Masters Individual (Male and Female) competition held at Augustana College’s Pepsico Rec. Center. A $1 million gift from the PepsiCo Foundation helped Augustana construct this building, which features 40,000 square feet of gymnasium floor encircled by an 6-lane, 200-meter track. The facility will have plenty of room for any creative competition event we conjure up!

These workouts will be designed to test the overall abilities of each team/athlete.  The movement standard video will be released 2 weeks before the event.  We will be upholding quality movement to ensure an equal and challenging event.  Below is a list of possible movements and their applicable weights.  There may be variations to each, but this list will give you an idea of where your team should sign up.

RX Team

This division targets Competitive athletes who are looking make the step to being a CF Games Athlete.  Athletes should be efficient at the listed movements and weights.  Division will be capped at 30 Teams.   Registration Fee- $150/Team

Intermediate Team

This division targets up and coming or quality CF athletes who are looking to test their skills and abilities!   Athletes should be efficient at the listed movements and weights.  Division will be capped at 30 Teams.  Registration Fee- $150/Team


This division targets competitive athletes who are 40+ years old.  Athletes should be efficient at the listed movements and weights.  Division will be capped at 16 athletes per group.  Male or Female.   Registration Fee- $50



We are looking not only for a few, but many good men and women to volunteer their time for this event. The event will last for two-days and help is needed from approximately noon-9pm on Friday and 8am – 7pm on Saturday. The volunteers will be responsible for the following:

Vendor hosting and assistance
Ushering of spectators
Equipment changes/set-up
Information booth


We want our athletes to feel comfortable in their competition environment and we want the highest level of integrity possible in the results. We are looking for judges with experience; so if you have some and are interested in judging, let us know.

Judges will be required to:

Read and understand all the information that will be sent to you by the head judge prior to the event.
Fully review all event WOD movements and their standards prior to start of competition.

Link will get you to Athlete, Judge, and Volunteer Sign Up