HOA 2014 | Day 2 Recap

The second day of HOA 2014 competition was filled with tons of fun and plenty of exciting moments! The affiliate teams of 6 athletes were challenged with 4 separately scored events for the day. As a result, we continued to see shifting on the leaderboard for all 3 Divisions of The 2014 Heart of America Competition. Here are our top 3 RX division teams going into Day 3:

top3goingintoday3

Media Credit ~ SATURDAY HOA6 from baselinemedia on Vimeo.

HOA 2014 Events 8, 9 and 10

Final wod announcement (1)

The general WOD descriptions for HOA 2014 Events 8 through 10 are outlined in the graph above. For more details, read the event notes posted below.

Athlete Briefing for WOD 8 will be following the conclusion of WOD 7 at The Springfield EXPO Center – THIS will be your time to ask questions and clarify WOD format and movement standards. We will not answer any questions until this designated time.

Athlete briefing for Sunday events 9 & 10 will take place Sunday morning at 7am. Please plan accordingly.

HOA6 Event Notes For WODs 8, 9 and 10

WOD 8: All 6 Athletes. Relay-style format: Each athlete will perform their task (TBD by team) then sprint to the finish line. Must alternate M/F/M/F/M/F. This WOD has an 18 Minute Time-Cap.

For time:

Athlete 1 (M) performs 21 Thrusters, 115lb | 21 Chest-To-Bar Pull Ups
Athlete 2 (F) performs 21 Thrusters, 85lb | 21 Chest-To-Bar Pull Ups
Athlete 3 (M) performs 15 Thrusters, 135lb | 15 Bar Muscle Ups
Athlete 4 (F) performs 15 Thrusters, 95lb | 15 Bar Muscle Ups
Athlete 5 (M) performs 9 Thrusters, 165lb | 9 Burpee Ring Muscle Ups
Athlete 6 (F) performs 9 Thrusters, 115lb | 9 Burpee Ring Muscle Ups

WOD 8 Score = Total time

WOD 8 Scaled & Masters Loads/Movements:

Male Thruster loads: 95/115/135lb
Female Thruster loads: 65/75/95lb

21 Pull Ups (Athletes 1&2) | 15 Chest-To-Bar Pull Ups (Athletes 3&4) | 9 Burpee Pull Ups (Athletes 5&6)

Final Day WODs 9 & 10 (25 Minute Clock):

WOD 9: All 6 athletes. Only 1 male and 1 female are allowed on the competition floor at any given moment of the WOD. Of the two, only one athlete works at a time. All other athletes remain at the start mat. Competitors may sub in at will as long as the pairs on the floor working are co-ed. Subs must be tagged in back at the starting mat. 12 Minute Time-Cap.

For time:

12 Rope Climbs, 15’ (Each athlete performs 2 reps consecutively)
100 WallBalls, 25/20lb
80 TTB
60 OHS, 115/75lb
40 DB Burpee Cleans, 40/30lb

1 Minute Rest (Clock continues to run)

WOD 10: All 6 athletes. 12 Minute Time-Cap.

At 13 minutes, perform the following for time:

Women working together 90’ Tire Flip (280lb).
Men working together 90’ Tire Flip (400lb).

Each Female 180’ Sled Drag, 4x45s
Each Male 180’ Sled Drag, 5x45s

Each Female 180’ Farmer’s Carry, 70lb
Each Male 180’ Farmer’s Carry, 106lb

Men working together 90’ Tire Flip (400lb).
Women working together 90’ Tire Flip (280lb).

6 Rope Climbs, 15’ (Each athlete performs 1 rep)

Sprint together as a team to Finish Mat

WOD 9 Score = Total Time
WOD 10 Score = Total Time

WOD 9 Scaled & Master’s Load/Movements:

For Scaled and Master’s Division ANYONE on the team may contribute to completion of BOTH sets of rope climbs (15’): The first 12 and the final 6.

OHS, 95/65lb
KBs, 70/55lb
WallBalls, 20/14lb
DBs, 30/20lb

WOD 10 Scaled & Master’s Load/Movements:

Tire Loads are same as RX
Sled Drag: Men 4x45s | Women 3x45s
Farmer’s Carry KB loads: 70/55lb
For Scaled and Master’s Division anyone may contribute to completion of the final rope climbs, 15ft

HOA 2014 | Day 1 Recap | Baseline Media

FRIDAY Recap: WODs 1-4 at HOA6 from baselinemedia on Vimeo.

After today’s events, here are the top three teams in each of the 3 HOA 2014 Divisions:

RX DIVISION:

1st CrossFit Omaha
2nd CrossFit KODA
3rd CrossFit Fringe

SCALED DIVISION:

1st CrossFit Muskogee
2nd River Valley CrossFit
3rd CrossFit 413

MASTERS DIVISION:

1st CrossFit Springfield
2nd CrossFit 413
3rd CrossFit 540

Athlete Briefing for WODs 5,6, and 7 will be at 7am Saturday in the Springfield EXPO Center.

WODs 5,6, and 7 HEAT ASSIGNMENTS & TIMES are located here: https://docs.google.com/spreadsheets/d/1n7q9fQAeUmc6q-dunpweqh8QVBhIi4p1AwVdXbP_2Uo/edit#gid=0

WODs 8,9, and 10 will be released tomorrow by noon.

Great First Day By ALL!!! Whole lotta game left!

HOA 2014 Events 1 through 7

Thurs wod announcement (1)

The general WOD descriptions for HOA 2014 Events 1 through 7 are outlined in the graph above. For more details, read the event notes below.

Athlete Briefing for WODs 1 through 4 is tomorrow at 1pm at The Springfield EXPO Center – THIS will be your time to ask questions and clarify WOD format and movement standards. We will not answer any questions until this designated time.

Athlete briefing for Saturday events 5, 6, and 7 will take place Saturday morning at 7am. Please plan accordingly.

HOA6 Event Notes For WODs 1 through 7

WODs 1, 2, and 3: All 6 Athletes split into “Jack & Jill” pairs – 1 Male/1 Female. There will be a 28 minute continuously running clock for WODs 1-4.

1 Minute time frame where your team may work together to Pre-load both M/F Barbells prior to WOD 1 start. Barbells do not have to be unloaded between each 3 minute segment. Only one athlete may lift at a time.

WOD 1, Minutes 1-4: Couple A has 3 minutes to perform up to 3 attempts each for a max load Snatch

WOD 2, Minutes 4-7: Couple B has 3 minutes to perform up to 3 attempts each for a max load Thruster

WOD 3, Minutes 7-10: Couple C has 3 minutes to perform up to 3 attempts each for a max load Clean & Jerk

3 Separate Scores…

WOD 1 = Best male’s lift + Best female’s lift (Snatch Total lbs)
WOD 2 = Best male’s lift + Best female’s lift (Thruster Total lbs)
WOD 3 = Best male’s lift + Best female’s lift (C & J Total lbs)

2 Minute Reset Period (Clock continues to run): Men reset your Barbell to 135lb (Scaled & Masters to 115lb) | Women reset your Barbell to 95lb (Scaled & Masters to 75lb). As a team, you have two minutes to adjust men’s and women’s barbell loads to the proper weight for WOD4, return all extra bumper plates to their original starting points, move 3-sided Box onto its work mat, and position all 6 of your athletes at the starting mat for the beginning of WOD4…

WOD 4 (Begins at 12 minutes): All 6 athletes. Task assignment TBD by your team. Relay-style format: Each athlete will go ONE AT A TIME then sprint to the finish line. Must alternate F/M/F/M/F/M. This WOD has a 16 Minute time-cap.

For time:

F/M Athletes 1 and 2 Perform:

15 Burpee Box Overs, 24/20”
15 Thrusters, 135/95lb

F/M Athletes 3 and 4 Perform:

15 Burpee Box Overs, 24/20”
15 Clean & Jerk, 135/95lb

F/M Athletes 5 and 6 Perform:

15 Burpee Box Overs, 24/20”
15 Snatches, 135/95lb

WOD4 Score = Total team time to Complete WOD 4.
WOD4 Scaled and Master’s Loads: Barbell: 115/75lb | Box Height: 24/20″

 

WODs 5 & 6: 4 Athletes split as 2 Men & 2 Women. Both groups will work simultaneously. This WOD has a 16 Minute Time-Cap.

WOD 5, Men perform for time:

100 One-legged Squats, alternating | Partner holds FatBar, 110lb in static Overhead position
100 KB Snatch, 55/35lb | Partner holds Fatbar, 110lb in static Front-Rack position
100 Calorie Row | Partner holds FatBar, 110lb in Deadlift position

WOD 6, Women perform for time:

100 Calorie Row | Partner holds FatBar, 70lb in Deadlift position
100 KB Snatch, 55/35lb | Partner holds Fatbar, 70lb in static Front-Rack position
100 One-legged Squats, alternating | Partner holds FatBar, 70lb in static Overhead position

WOD5 Score = Men’s time
WOD6 Score = Women’s time

WOD5 & 6 SCALED Loads/Movements:

KB Goblet Squat, 70/55lb
KB Snatch, 45/30lb
FatBar, 90/60lb

 

WOD 7: 2 Athletes, 1 Male & 1 Female. These athletes may not have participated in WODs 5 & 6. One athlete performs WOD, then the other. Gender order TBD by team. This WOD has a 12 Minute Time-Cap.

12-9-6 Rounds for time:

HSPU
Hang Power Clean, 195/125lb
Box Jumps, 30/24”

WOD 7 Score = Total Time
WOD 7 SCALED & MASTERS WOD/Loads/Movements:

15-12-9 Rounds for time:

DB Shoulder To Overhead: 45/30lb
Hang Power Clean: 155/100lb
Box Jump: 24/20”