The Workouts

HOA 2017 Events

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HOA 2017 Event Descriptions and Notes for RX, Scaled, & Masters Divisions

HOA 2017 RX WOD Notes

FRIDAY, September 29th

Event 1. “Kalsu”

*For Time. 16 Minute Time-Cap:

Men 50 Thrusters, 135lb
Women 50 Thrusters, 95lb
Men 50 Thrusters, 135lb
Women 50 Thrusters, 95lb

*EMOM (beginning at 3,2,1, GO) pair must perform 5 Synchronized Bar-Facing Burpees.

SATURDAY, September 30th

Event 2. Team Chipper

As a Team, Perform For Time. 16 Minute Time-Cap. Only one athlete may work at a time. You must tag in/tag out:

125 TTB
100 Box Jump Overs, 30/24”
75 Calorie Assault Bike
50 DB Shoulder to Overhead, 70/50lb x 2
*250m Row x 4

*In the case of a DNF and as a tiebreaker (where a team is on the row), judges will record the total amount of meters completed AT THE 15 MINUTE TIME CAP – you will not receive credit for meters accumulated thereafter.

Events 3 & 4 Occur Simultaneously

Event 3. C&J/Muscle Up Couplet

WOD will be performed in 2 x M/F Pairs. 15 Minute Time-Cap.

9-7-5 Rounds For Time:
Synchronized Clean & Jerk, 185/125lb
Synchronized Ring Muscle Ups

Pair 1 performs 9 C & J and 9 Muscle Ups while Pair 2 performs Max Calorie Ski-Erg then switch. Repeat the same sequence for Rounds of 7 and 5.

Event 4. Max Calorie Ski-Erg in 15 Minutes.

Event 5. Women 1RM Snatch

11 Minute Clock:
Women have 5 Minutes for each athlete to Establish a 1RM Snatch.

1 Minute Reset

Event 6. Men 1RM Snatch
Men have 5 Minutes for each athlete to Establish a 1RM Snatch.

SUNDAY, October 1st

Event 7. Sprint/Snatch Relay

6 Minute Time-Cap.

For Time:
4 x 200m Sprint (M/F/M/F)
4 x 10 One-Arm DB Squat Snatch, 70/50lb (M/F/MF)

2 MINUTE REST/RESET

Event 8. The Finisher

Perform Part A in 2 x M/F Pairs. 17 Minute Time-Cap to complete both Parts A & B.

A. 21-15-9 Rounds of:
Synchronized Stationary KB Goblet Lunges, 70/53lb
Synchronized CTB Pull Ups

*B.
ATHLETE 1: 50 Double Unders
50 Deadlift, 275/185lb
ATHLETE 2: 50 Double Unders
50 Kettlebell Swings, 70/53lb
ATHLETE 3: 50 Double Unders
50 WallBalls, 25/20lb to 10’
ATHLETE 4: 50 Double Unders

*Two team members Must Always be hanging from the rig in order for the other pair to work. Double Unders will be scored/counted in blocks of 10 as “all or none”. E.g If you no-rep at 18, you must begin your next set at 10 reps.

Scaled/Masters WOD Notes

FRIDAY, September 29th

Event 1. “Kalsu”

*For Time. 16 Minute Time-Cap:

Men 50 Thrusters, 115lb
Women 50 Thrusters, 75lb
Men 50 Thrusters, 115lb
Women 50 Thrusters, 75lb

*EMOM (beginning at 3,2,1, GO) pair must perform 5 synchronized Bar-Facing Burpees.

SATURDAY

Event 2. Team Chipper

As a Team, Perform For Time. 16 Minute Time-Cap. Only one athlete may work at a time. You must tag in/tag out:

125 TTB
100 Box Jump Overs, 24/20”
75 Calorie Assault Bike
50 DB Shoulder to Overhead, 50/35lb x 2
*250m Row x 4

*In the case of a DNF and as a tiebreaker (where a team is on the row), judges will record the total amount of meters completed AT THE 15 MINUTE TIME CAP – you will not receive credit for meters accumulated thereafter.

Events 3 & 4 occur simultaneously.

Event 3. C&J/Burpee Ring Pull Up Couplet

WOD will be performed in 2 x M/F Pairs. 15 Minute Time-Cap.

12-9-6 Rounds For Time:

Synchronized Clean & Jerk, 135/95lb
Synchronized Burpee Ring Pull Ups

Pair 1 performs 12 C & J and 12 Burpee Ring Pull Ups while Pair 2 performs Max Calorie Ski-Erg then Switch. Repeat the same sequence for Rounds of 9 & 6.

Event 4. Max Calorie Ski-Erg in 15 Minutes.

Event 5. Women 1RM Snatch

11 Minute Clock:
Women have 5 Minutes for each athlete to Establish a 1RM Snatch.

1 Minute Reset

Event 6. Men 1RM Snatch
Men have 5 Minutes for each athlete to Establish a 1RM Snatch.

SUNDAY

Event 7. Sprint/Snatch Relay

6 Minute Time-Cap.

For Time:
4 x 200m Sprint (M/F/M/F)
4 x 10 One-Arm DB Squat Snatch, 50/35lb (M/F/M/F)

2 MINUTE REST/RESET

Event 8. The Finisher

Perform Part A in 2 x M/F Pairs. 17 Minute Time-Cap to complete both Parts A & B.

A. 21-15-9 Rounds of:
Synchronized Stationary KB Goblet Lunges, 53/35lb
Synchronized Pull Ups

*B.

50 Deadlift, 225/155lb
50 Kettlebell Swings, 53/35lb
50 WallBalls, 20/14lb to 10’/9’
100 Double Unders

*TWO Athletes must always be hanging from the rig in order for the other pair to work. Double Unders will be scored/counted in blocks of 10 as “all or none”. E.g If you no-rep at 18, you must begin your next set at 10 reps.

HOA 2016 Events

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HOA 2016 Notes And RX | Scaled | Masters WOD Versions

Briefing for WODs 1-3 will be at 11:45am on Friday Oct 7th. Athlete briefing for Saturday’s WODs will take place at 7am Saturday morning. Briefing for Sunday’s WODs will take place 7am Sunday morning.

SUNDAY, Oct 9th

RX Events 8-10 Descriptions

Events 8 & 9 | 9 Minute time-cap | All 4 Athletes

Perform for time and for total Assault Bike Calories:

4/3/2/1 x 20m Dog Sled Push, 235/280/325/370lb
300m Burden Run, All 4 Athletes with 100/70/50/35lb Sandbags
*1/2/3/4 x 20m Dog Sled Push, 370/325/280/235lb

*As each athlete finishes their final Dog Sled Push, they will accumulate max Calories on the Assault Air Bike. Teams may rotate athletes any way they wish as long as that team member has completed their final sled push. Rogue Dog Sled weighs = 100lb (+ 3-4-5-6) 45lb plates.

2 Scores = Time (Event 8) and Total Assault Bike Calories (Event 9)

3 Minute Reset

Event 10 | 18 Minute Time-Cap | All 4 Athletes

For time – partition workload any way:

20 Ring Muscle Ups
40 Clean & Jerks, 155/105lb
60 Alternating Single-Leg Squats
80 Double Unders (Each Athlete)
60 Alternating Single-Leg Squats
40 Clean & Jerks, 155/105lb
20 Ring Muscle Ups

Score = Total Time.

Scaled & Masters Events 8-10 Versions

Events 8 & 9 | 9 Minute time-cap | All 4 Athletes

4/3/2/1 x 20m Dog Sled Push, 190/235/280/325lb
300m Burden Run, All 4 Athletes with 100/70/50/35lb Sandbags
*1/2/3/4 x 20m Dog Sled Push, 325/280/235/190lb

*As each athlete finishes their final Dog Sled Push, they will accumulate max Calories on the Assault Air Bike. Teams may rotate athletes any way they wish as long as that team member has completed their final sled push. Rogue Dog Sled weighs = 100lb (+ 2-3-4-5) 45lb plates.

2 Scores = Time (Event 8) and Total Assault Bike Calories (Event 9)

3 Minute Reset

Event 10 | 18 Minute Time-Cap | All 4 Athletes

For time – partition workload any way:

20 Burpee Pull Ups
40 Clean & Jerks, 135/85lb
60 Alternating Stationary Weighted Lunges, 50/35lb
Accumulate 320 Double Unders
60 Alternating Stationary Weighted Lunges, 50/35lb
40 Clean & Jerks, 135/85lb
20 Burpee Pull Ups

With any remaining time, perform Max Ring Muscle ups to deduct seconds from your final score (1 Ms Up:  – 1 Second).

Score = Total Time.

SATURDAY, Oct 8th

RX Events 4, 5, 6, and 7

Events 4 & 5 | 13 Minute Clock | All 4 athletes

Event 4 (M/F pair), 6 Minute-cap | Perform for time:

30 Synchronized Snatches, 95/65lb
120 Reps WallBalls, 25/20lb to 10/9

1 Minute Reset

Event 5 (M/F pair), 6 Minute-cap | Perform for time:

*100 Handstand Push Ups
*Must perform 5 Russian KB Swing, 100/70lb to switch partner out.

WOD Description: First M/F pair performs event 4 while Second M/F pair performs event 5, then switch.

Event 6 | 14 Minute Time-Cap | All 4 athletes

Conga-line format, perform for time:

30/20 Cal Row
20 DB Thruster, 50/35lb
30/20 Cal Assault Bike
20 Burpee Box Jump Overs, 24/20”

Score = Total Time.

Event 7 | 18 Minute Time-cap | All 4 athletes

For time:

Each Athlete, 1 at a time (Order must be F/F/M/M) will perform:

20 Deadlift, 225/155lb
20 Goblet Squat, 70/55lb
20 Pull Ups

Then perform in F/F | M/M pairs – females first, followed by the males – partitioning the reps any way you wish:

40 Deadlift, 275/185lb
40 Goblet Squat, 70/55lb
40 CTB Pull Ups

Then perform as a team – partitioning the reps any way you wish:

20 Deadlift, 315/225lb
20 Goblet Squat, 70/55lb
20 Bar Muscle Ups

Score = Total time.

Scaled and Masters Events 4, 5, 6, and 7

Events 4 & 5 | 13 Minute Clock | All 4 athletes

Event 4 (M/F pair), 6 Minute-cap | Perform for tim

30 Synchronized Snatches, 75/55lb
120 WallBalls, 20/14lb to 10/9’

1 Minute Reset

Event 5 (M/F pair), 6 Minute-cap | Perform for time:

*100 Handstand Push Ups (75 For Masters Division) to 2 AbMats (Hands on 45s)
*HSPU athlete must perform 5 Russian KB Swing, 70/55lb to switch partner in/out.

WOD Description: First M/F pair performs event 4 while Second M/F pair performs event 5, then switch.

Event 6 | 14 Minute Time-Cap | All 4 athletes

Conga-line format, perform for time:

30/20 Cal Row
20 DB Thruster, 40/25lb
30/20 Cal Assault Bike
20 Burpee Box Jump Overs, 24/20”

Score = Total Time.

Event 7 | 18 Minute Time-cap | All 4 athletes

Perform for time as a team – partitioning the reps any way you wish:

90 Deadlift, 185/125lb
90 Goblet Squat, 55/35lb
90 Pull Ups

60 Deadlift, 225/165lb

60 Goblet Squat, 55/35lb
60 CTB Pull Ups

30 Deadlift, 275/185lb
30 Goblet Squat, 55/35lb
30 Weighted Pull Ups, 25/14lb

Score = Total time.

FRIDAY, October 7th

RX

Events 1 & 2 | 20 Minute Time-Cap | All 4 athletes

Event 1: 1 Mile Run for time

Event 2: 1RM C & J

WOD Description: 9 Min Women Run 1 Mile for time while Men establish 1 RM C & J. 2 Minute reset. Then, 9 minutes Men Run 1 Mile for time while Women establish 1RM C & J. Event 1 Score = Total time. Event 2 Score = Total lb lifted.

For Event 2 (1RM C & J): Lifts will be performed EMOM with each athlete alternating every other minute (only 4 attempts each). Athletes must initiate lift attempt within first 20 seconds of each minute.

Event 3 | 9 Minute Time Cap | All 4 athletes

21-15-9-9-15-21 RFT:

Synchronized OHS, 115/80lb
Synchronized TTB

WOD Description: First M/F pair performs 21-15-9. Second M/F pair performs 9-15-21. Score = total time.

Scaled & Masters Events 1-3

Events 1 & 2 | 20 Minute Time-Cap | All 4 athletes

Event 1: 1 Mile run for time

Event 2: 1RM C & J

WOD Description: 9 min women run 1 mile for time while men establish 1 RM C & J. 2 Minute reset. Then, 9 minutes men run 1 mile for time while women establish 1RM C & J. Event 1 Score = total time. Event 2 Score = total lb lifted.

For event 2 (1RM C & J): Lifts will be performed EMOM with each athlete alternating every other minute (only 4 attempts each). Athletes must initiate lift attempt within first 20 seconds of each minute.

Event 3 | 9 Minute Time Cap | All 4 athletes

30-20-10-10-20-30 RFT:

Synchronized OHS, 75/55lb
Accumulate TTB

WOD Description: First M/F pair performs 30-20-10. Second M/F pair performs10-20-30. Score = total time.

HOA 2015 Events

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HOA 2015 Notes and Scaled | Masters WOD Versions

Friday

Event 1:

All 6 athletes – Women perform Event 1 while Men perform Event 2, then 2 Minutes to switch (18 Minute Clock):

8 Minutes to *Establish max load Snatch

*BARBELL LOAD MAY ONLY INCREASE.

Event 2

All 6 Athletes – 8 Minutes to perform for time:

20 Toes to bar
30 Front squats (135#/95#)

Saturday

Event 3:

2 Athletes – 1 Male and 1 Female

Both will perform for time (8 minute timecap):

10 Deadlifts (275#/185#)  | partner static deadlift hold
20 Pull ups | partner static hang from rig
30 Thrusters (75#/55#) | partner static front rack barbell
40 Double unders

Event 4:

7 Minute Clock – 2 Athletes – 1 Male and 1 Female.

*3 Minutes each to Row 400/300m for time,

With any remaining time perform…

Event 5:

AMRAP of:

4 Box jump over (24”/20”)
2 Burpee chest to rings

*7 minute clock | female has 3 minutes to perform 300m row and AMRAP
One minute reset.  Then male has 3 minutes to perform 400m row and AMRAP

Event 6: 

2 Athletes – 1 Male and 1 Female

6 Minutes to establish max load for the following complex:

1 Clean + 1 Hang clean + 1 Jerk

Events 7-8 (Athlete Briefing at 7am Saturday 9/26):

All 6 athletes – 3 Males and 3 Females will work simultaneously (15 minute timecap)

Event 7 (All 3 Females):

3 Couplets | Each Female Athlete Performs 1

Couplet A:      3 Rounds of…

12 Power Snatch 55#
12 Overhead Squat 55#

Couplet B:      12-9-6 Rounds of…

Shoulder to Overhead 85#
Bar-Facing Burpees

Couplet C:      Alternating between both Movements…

1-2-3-4-5 Clean 115#
2-4-6-8-10 Chest to Bar Pull ups

Event 8 (All 3 Males):

3 Couplets | Each Male Athlete Performs 1

Couplet C:      Alternating between both Movements…

1-2-3-4-5 Clean 185#
2-4-6-8-10 Chest to Bar Pull ups

Couplet B:      12-9-6 Rds of…

Shoulder to Overhead 115#
Bar-Facing Burpees

Couplet A:      3 Rds of…

12 Power Snatch 75#
12 Overhead Squat 75#

Event 9:

All 6 Athletes – All Female Athletes perform the following, then the male athletes repeat (25 minute time cap)

All 3 Athletes: Buy in 200m Burden Run, Women use 70#/50#/35# | Men use 100#/70#/50#

All 3 Athletes: 80 Wall Balls (20#/14#) to 10’
Athlete 1:                    20’ FatBar Overhead Walking Lunge (110#/70#)
All 3 Athletes: 60 GHD Sit Ups
Athlete 2:                    20’ FatBar Overhead Walking Lunge (110#/70#)
All 3 Athletes: 40 Alternating DB Snatch (75#/50#)
Athlete 3:                    20’ FatBar Overhead Walking Lunge (110#/70#)
All 3 Athletes: 20 Fat Bar Squat Cleans (140#/90#)

All 3 athletes: Buy out 200m Burden Run, Women use 70#/50#/30# | Men use 100#/70#/50#

HOA 2014 Events

Final wod announcement (1)

HOA 2014 Event Notes

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”

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

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