Sept 18

Friendly Fran

3 rounds:
21 thrusters
21 chest-to-bar pull-ups

W 85 lb.  M 115 lb.  
 

1RM Front Squat

Establish a 1-rep-max front squat
 

Damn Diane

3 rounds:
15 deadlifts
15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit 
M 315 lb., 3.5-in. deficit

1,000-M Row

Row 1,000 meters

Sept 19

Nasty Nancy

5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb.  M 185 lb. 

Handstand Hold

Max freestanding handstand hold

Awful Annie

For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean

W 185 lb.  M 275 lb. 

Field cut to top five women and top five men after this event.

END OF STAGE 1 

 

Oct 23

2007 Reload

For time:

1,500-meter row

Then, 5 rounds of:
   10 bar muscle-ups
   7 shoulder-to-overheads 

W 145 lb.  M 235 lb.

Corn Sack Sprint

For time:

320-meter hill sprint with a corn sack 

W 30 lb.   M 50 lb.

CrossFit Total

For total load:

1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

Handstand Sprint

For time:

100-yard handstand walk

Ranch Loop

Run along 3-mile± course through varying terrain

 

Oct 24

Toes-to-Bar/Lunge

30-20-10 reps for time:
Toes-to-bar
Kettlebell lunge (yards) 

W 24-kg kettlebells 
M 32-kg kettlebells

Snatch Speed Triple

For time:

1 snatch at each bar

Quarterfinal:
  W 145-150-155 lb.
  M 225-235-245 lb.


Semifinal:
  W 160-165-170 lb.
  M 245-255-265 lb.


Final:
  W 175-180-185 lb.
  M 265-275-285 lb.

Time caps: 1 - 2 - 3 minutes

Bike Repeater

10 rounds:
440-meter bike sprint
1 legless rope climb (15 ft.) 

Happy Star

4 rounds:
200- to 300-meter hill run
5-7-9-11 reps of:
Burpee
Thruster

W 95-105-110-115-lb. thrusters
M 135-145-155-165-lb. thrusters

Oct 25

Swim ‘N’ Stuff

4 rounds, each for time:
Air bike calories (10 | 15)
50-meter swim
10 GHD sit-ups
10 ball slams (40 | 60 lb.)
Rest

Begin a new round every 4 minutes
*Rounds 2 and 4 performed in reverse

Sprint Sled Sprint

100-yard sprint
100-yard sled push
100-yard sprint

W 80-lb. sled
M 105-lb. sled

Atalanta

1-mile run
100 handstand push-ups
200 single-leg squats
300 pull-ups
1-mile run

W 14-lb. vest
M 20-lb. vest

Event Details

  1. Friendly Fran

    3 rounds:
    21 thrusters
    21 chest-to-bar pull-ups

    W 85 lb.  M 115 lb.  

    Time cap: None

    Friendly Fran must be completed during block one of competition, between 9 a.m. and 12 p.m. on Friday, Sept. 18.

    Presented by FitAID

    Notes

    This event begins with the barbell on the floor and the athlete standing behind the designated line. After the call of “go,” the athlete may move to the barbell to perform 21 thrusters, then 21 chest-to-bar pull-ups. The athlete will repeat this couplet for 3 rounds.  

    The event is over when the athlete completes all the required work and crosses the start/finish line. Time stops at the athlete’s first contact over the line. The athlete’s score will be the total time it takes to complete the event.

  2. Establish a 1-rep-max front squat

    Time cap: 20 minutes

    1RM Front Squat must be completed during block one of competition, between 9 a.m. and 12 p.m. Friday, Sept. 18.

    Presented by FitAID

    Notes  

    This event begins with the barbell in the rack. Athletes will have 20 minutes from their declared start time to find a 1-rep-max front squat. Within the 20-minute window, athletes may make as many or as few attempts as they like. 

    The athlete’s score will be the load (in lb.) of their heaviest successful lift. The judge will total the exact poundage of each pre-weighed piece of equipment used for the lift. In the event of a tie, the lighter athlete with the same successful lift will be placed above the heavier athlete.

  3. 3 rounds:
    15 deadlifts
    15 strict deficit handstand push-ups

    W 205 lb., 2-in. deficit 
    M 315 lb., 3.5-in. deficit

    Time cap: None

    Damn Diane must be completed during block two of competition, between 3 p.m. and 6 p.m. local time on Friday, Sept. 18.

    Presented by ROMWOD

    Notes  

    This event begins with the barbell on the floor and the athlete standing with both feet behind the designated line. After the call of “go,” the athlete may perform 15 deadlifts, then 15 strict deficit handstand push-ups. The athlete will repeat this couplet for 3 rounds.  

    The event is over when the athlete completes all the required work and crosses the start/finish line. The athlete’s score will be the total time it takes to complete the event.

  4. Row 1,000 meters

    Time cap: None

    1,000-m Row must be completed during block two of competition, between 3 p.m. and 6 p.m. local time on Friday, Sept. 18.

    Presented by ROMWOD

    Notes  

    This event begins with the athlete seated on the rower with the paddle in the handle hook. The judge will set the rower to count down from 1,000 m. The athlete begins when ready.

    The athlete’s score is the total time taken to complete the row.

  5. 5 rounds:
    500-m run
    15 overhead squats
    15 bar-facing burpees

    W 125 lb.  M 185 lb.  

    Time cap: None

    Nasty Nancy must be completed during block three of competition, between 9 a.m. and 12 p.m. Saturday, Sept. 19.

    Presented by US Army

    Notes  

    This event begins with the barbell on the floor and the athlete standing with both feet behind the designated line. After the call of “go,” the athlete performs a 500-m run, 15 overhead squats, then 15 barbell-facing burpees. The athlete will repeat this triplet for 5 rounds.  

    The event is over when the athlete completes all the required work and crosses the start/finish line. The athlete’s score will be the total time it takes to complete the event.

  6. Max freestanding handstand hold

    Time cap: 20 minutes

    Handstand Hold must be completed during block three of competition, between 9 a.m. and 12 p.m. Saturday, Sept. 19.

    Presented by US Army

    Notes  

    This event begins with the athlete standing outside the 4-by-4-foot box. The judge will start the time when both of the athlete's hands are placed inside the designated handstand area and both feet are off the ground.   

    The event is over when the athlete touches or reaches beyond the border of the designated box with their hand, or when the athlete’s foot or head touches the ground. Athletes will have 20 minutes from their declared start time to find their max hold. Within the 20-minute window, athletes may make as many or as few attempts as they like. 

    The athlete’s score will be the total time they remained on their hands inside the designated box.

  7. For time:
    50-40-30-20-10
    Double-under
    GHD sit-up
    5-4-3-2-1
    Clean

    W 185 lb.  M 275 lb.  

    Time cap: None

    Presented by GORUCK

    Notes  

    This event begins with the barbell on the floor and the athlete standing with both feet behind the designated line.  After the call of “go,” the athlete performs 50 double-unders, 50 GHD sit-ups, and 5 cleans. Then the athlete progresses to 40 double-unders, 40 GHD sit-ups, and 4 cleans, etc. The athlete will repeat this pattern for 5 rounds.  

    The event is over when the athlete completes all the required work and crosses the start/finish line. The athlete’s score will be the total time it takes to complete the event.

    Field cut to top five women and top five men after this event.

    END OF STAGE 1 

  8. For time:

    1,500-meter row

    Then, 5 rounds of:
       10 bar muscle-ups
       7 shoulder-to-overheads 

    W 145 lb.  M 235 lb.

    Presented by ROMWOD.

  9. For time:

    320-meter hill sprint with a corn sack 

    W 30 lb.   M 50 lb.

    Check out the analysis of Corn Sack Sprint.

    Presented by GORUCK

  10. For total load:

    1-rep-max back squat
    1-rep-max shoulder press
    1-rep-max deadlift

    Athletes take turns lifting one at a time. Each athlete will be given 3 attempts at each lift, with 3 minutes between attempts.

    Presented by Pure Spectrum.

  11. For time:

    100-yard handstand walk

    Presented by FITAID.

  12. For time:

    Athletes will run along a 3-mile± course around the Ranch through varying terrain, often steep and loose.

    Presented by the U.S. Army.

     

  13. 30-20-10 reps for time:
    Toes-to-bar
    Kettlebell lunge (yards) 

    W 24-kg kettlebells 
    M 32-kg kettlebells

    Athletes must lunge with the kettlebells in the rack position.

    Check out the analysis of Toes-to-Bar/Lunge.

    Presented by Whoop.

  14. For time:

    1 snatch at each bar

    Quarterfinal Round:
        5 athletes, 1-minute cap
        W 145-150-155 lb.
        M 225-235-245 lb.


    Semifinal Round:
        4 athletes, 2-minute cap
        W 160-165-170 lb.
        M 245-255-265 lb.


    Final Round:
        3 athletes, 3-minute cap
        W 175-180-185 lb.
        M 265-275-285 lb.

    All 5 athletes will begin the first round, performing 1 snatch at each of the three progressively heavier barbells. After each round, the slowest athlete will be eliminated, while the remaining athletes will rest 2 minutes before beginning the next round.

    Check out the analysis of Snatch Speed Triple.

    Presented by ROMWOD.

  15. 10 rounds:
    440-meter bike sprint
    1 legless rope climb (15 ft.) 

    Presented by the U.S. Army.

  16. 4 rounds:
    200- to 300-meter hill run
    5-7-9-11 reps of:
    Burpee
    Thruster

    W 95-105-110-115-lb. thrusters
    M 135-145-155-165-lb. thrusters

    Athletes will begin by running a loop up and back down the hill, followed by a round of 5 burpees and 5 thrusters. In the second round, the athletes will run a different loop up the hill, then complete 7 reps of each, this time with a heavier thruster. Each round the run course will change and the reps and weight will go up.

    Presented by GORUCK.

  17. 4 rounds, each for time:
    Air bike calories (10 | 15)
    50-meter swim
    10 GHD sit-ups
    10 ball slams (40 | 60 lb.)
    Rest

    Begin a new round every 4 minutes
    *Rounds 2 and 4 performed in reverse

    This event is broken into 4 separate chippers, each for time. Athletes will begin with the air bike at 0:00, then will swim across the pool, complete 10 GHD sit-ups, and finish with 10 ball slams for time. At 4:00 the same work will be performed in reverse order: ball slam, GHD sit-up, swim, then air bike, again for time. Rounds 3 and 4 will take the athletes down and back in the same fashion. The athlete’s score for the event will be the sum of their times from each round, with the fastest total time winning.

    Presented by Pure Spectrum.

  18. For time:

    100-yard sprint
    100-yard sled push
    100-yard sprint

    W 80-lb. sled
    M 105-lb. sled

    Presented by Whoop.

  19. For time:

    1-mile run
    100 handstand push-ups
    200 single-leg squats
    300 pull-ups
    1-mile run

    W 14-lb. vest
    M 20-lb. vest

    Athletes must wear a weight vest. Reps must be completed unpartitioned — i.e., all 100 handstand push-ups must be completed before moving on to the single-leg squats, etc.

    Presented by FITAID.

Scoring

Every event will be worth up to 100 points, and athletes earn points based on their finish (see chart). After Stage 1 (Sept. 18-19), the field will be cut to five athletes and the scores will be reset for the Final Stage (Oct. 23-25). At the end of the Final Stage, the athlete with the most points is the winner. Athletes who tie receive the same number of points. If athletes fail to complete an event within the time cap (for timed events), their score will be capped, and they will receive a 1-second penalty for each rep not completed.