THE HISTORY OF THE SHAKEDOWN WODS

WOD #1 "Walker Texas Ranger" - 20min Time Cap

  • 4 Rope Climbs (15ft)
  • 200 Wall Balls (20/14)
  • 40 Muscle-Ups
  • 200 Kettle Bell Swings (70/53)
  • 4 Rope Climbs (15ft)

WOD #2 "Dennis Leary" - 17min Time Cap - Pairs(Male/Female) Alternating

  • 2 Clean & Jerks (145#/105#)
  • 50 Double-Unders
  • 4 Clean & Jerks (145#/105#)
  • 50 Double-Unders
  • 6 Clean & Jerks (145#/105#)
  • 50 Double-Unders
  • 8 Clean & Jerks (145#/105#)
  • 50 Double-Unders
  • 10 Clean & Jerks (145#/105#)
  • 50 Double-Unders

Floater "Skid Marks" - 7min Time Cap

  • 1RM Deadlift Team Total

WOD #1 "The Tick" - 17min Time Cap
40 Handstand Push-Ups
15 Rope Climbs (15ft)
45 Squat Snatches (115/65)
12 Rope Climbs (15ft)
36 Squat Snatches (115/65)
9 Rope Climbs (15ft)
27 Squat Snatches (115/65)
40 Handstand Push-Ups

WOD #2 "The Fantastic 4 - 4x4min AMRAPS, Each team must choose who does what AMRAP
AMRAP #1
10 Games Style Box Jumps (30"/24")
10 Kettle Bell Swings (53/36)
AMRAP #2
10 Burpees
10 Chest To Bar Pull-Ups
AMRAP #3
10 Dumbbells Groung To Overhead (45/25)
4 Muscle-Ups
AMRAP #4
2 Power Cleans (185/125)
10 Push-Ups With Feet On 25# Plate

Floater "Mighty Mouse" One Pair (Male/Female) on Each AMRAP and Switch after 4min
4min AMRAP
Thrusters (135/95)
4min AMRAP
Walking Lunges With Plate Overhead on Incline/Decline (45/25)

WOD #1 "Turkish" - 3 Rounds For Time 14min Time Cap
50 Wallballs 11ft Target (20/14)
14 Muscle-Ups
30 Hang Power Snatch (135/95)

WOD #2 "Franky Four Fingers" - 3min, 5min, 8min AMRAPS
50 Deadlifts (255/165)
50 Burpee Box jump Overs (20")
50 Squat Clean Thrusters (135/95)
50 Toes To Bar
Sprint to Finish Line

Floater "Boris The Blade" - 4x2min AMRAPS
Pull-ups
Bench Press (155/105)

WOD #3 "Bullet Tooth Tony" Final WOD Top 5 Teams - 15min Time Cap Follow The Leader Style
100 Double-Unders
50 Kettle Bel Swings (88/53)
25 Front Squats (185/125)

WOD #1 "Slingshot" - 15min Time Cap
5min
1RM Thruster
25-50-75
Shoulder to Overhead (145/95)
Kettle Bell Swings (70/53)
Chest-To-Bar Pull-Ups

WOD #2 "Orion Pax" - 17min Time Cap
Part A - Relay
10 toes To Bar
10 Front Squats (165/105)
20 Box Jumps (30/24)
Part B - Team Total
30 Hand Stand Push-Ups
Part C - Team Total
30 Power Cleans (185/115)
Part D - Team Total
150 Double-Unders

Floater "Misfire" - 8min AMRAP
Row for Calories
Med Ball Cleans - Ground to Over Shoulder (120/70)

WOD #1 "The Crucible" - 14min Time Cap
10 Partner Synchronized Axle Bar Thrusters x2 (135/95)
20 Toes to Bar (With one Athletes Hanging from the Bar)
50 Double Unders
Then - 25-30-35-40-45-50-55-60-67-70
Axle Bar Thrusters (With One Athlete Holding The Bar Overhead) (135/95)
Toes To Bar (With one Athletes Hanging from the Bar)
50 Double Unders

WOD #2 "Star Destroyer" 4min, 6min, 8min AMRAPS
40 Burpee Pull-Ups
40 Clean and Jerks (135/95)
30 Front Lunges (135/95)
20 Muscle-Ups

Floater "It's A Trap" - Follow the Leader Style
2min Max Snatch Reps for total Tonnage choose your weight 75/55, 155/105, 185/125
2min Max Calories Ski ERG

WOD #1 - "Danger Room"
5min
1RM Backsquat
5min
2RM Snatch
5min
3RM Clean

WOD #2 - "The Juggernaut" - 14min Time Cap
20 Synchronized Burpee Plate Pick Up’s (45/25)
50 Ft. Synchronized O.H. Walking Lunges (45/25)
12 rope climbs
80 Dead Lifts (205/135)
40 HSPU
12 Muscle Ups
60 Dead Lifts
30 HSPU
12 Muscle Ups
40 Dead Lifts
20 HSPU
12 Muscle Ups
20 Synchronized Burpee Plate Pick Up’s (45/25)
50 Ft. Synchronized O.H. Walking Lunges (45/25)

The Floater - "Cerebro"
3min AMRAP
Air Assault Bike
3min AMRAP
10 Thrusters (45/35)
10 Pull-Ups
3min AMRAP
Air Assault Bike
3min AMRAP
10 Thrusters (45/35)
10 Pull-Ups

WOD #1 - "The Borg" - 17min Cap - Presented by Rx Smart Gear!
Part A - You choose pairs
Pair 1 - Ring Support Holds
Pair 2 - 100 Air Squats
30 Hang Snatch(115/75)
SWITCH
Pair 2 - Ring Support Holds
Pair 1 - 100 Air Squats
30 Hang Snatch(115/75)
Part B - Team Total
100 Burpee Box Jump Overs
100 Overhead Squats (115/75)
40 Bar Muscle-Ups

WOD 2 - "Kobayashi Maru" - 17min Cap - Random stations were assigned to each athlete - Presented by PROGENEX!
Station 1 - 3 Rounds
18 Wall Balls
18 Pull-Ups
Station 2
40 Burpee Dumbbell Deadlifts (70/50)
Station 3 - 5 Rounds
10 Thrusters (45/35)
30 Double-Unders
Station 3 - 3 Rounds
10 Front Rack Lunges (135/95)
10 Shoulder to Overhead (135/95)

WOD #1 - "CLU" - 14min Cap - Presented by Rx Smart Gear!
Relay Race for Time
30 Calorie Row
15 Clean & Jerk RX(135/95) Int(115/75)
20 Pull-ups RX (C2B) Int(Chin Over Bar)

WOD #2 - "Legacy" - 17min Cap - Prsented by PROGENEX
3 Rounds for Time
25 Paired Synchronized Kettlebell Swings RX(70/53) Int(53/35)
40 Thrusters RX(135/95) Int(115/75)
20 RX(Muscles-Ups) Int(Toes 2 Bar)

Floater - "Derezzed"
Part A - Guys - 6min Cap
20 Deadlifts RX(275) Int(255)
20 Bar Lateral Burpees
30 Deadlifts RX(255) Int(225)
30 Bar Lateral Burpees
40 Deadlifts RX(225) Int(185)
40 Bar Lateral Burpees
1min Break
Part B - Girls - 6min Cap
20 Deadlifts RX(185) Int(165)
20 Bar Lateral Burpees
30 Deadlifts RX(165) Int(155)
30 Bar Lateral Burpees
40 Deadlifts RX(155) Int(125)
40 Bar Lateral Burpees

WOD #1 - "Tygra" - 15 Min. Cap - Sponsored by Rx Smart Gear
RX Division
Male Athlete 1
45 Pullups 45 Thrusters (95)
Male Athlete 2
32 Pullups 32 Thrusters (95)
13 Pullups 13 Thrusters (95)
Female Athlete 1
27 Pullups 27 Thrusters (65)
18 Pullups 18 Thrusters (65)
Female Athlete 2
21 Pullups 21 Thrusters (65)
15 Pullups 15 Thrusters (65)
9 Pullups 9 Thrusters (65)
Intermediate Division
Male Athlete 1
30 Pullups 30 Thrusters (95)
Male Athlete 2
18 Pullups 18 Thrusters (95)
12 Pullups 12 Thrusters (95)
Female Athlete 1
15 Pullups 15 Thrusters (65)
15 Pullups 15 Thrusters (65)
Female Athlete 1
15 Pullups 15 Thrusters (65)
9 Pullups 9 Thrusters (65)
6 Pullups 6 Thrusters (65)
Floaters 3&4 - "Thundera - 4 Min. Cap Each Pair - Sponsored by Compex
RX Division
Floater 3 - Same Sex Pair 1 - 4min
10 Rope Climbs (alternating athletes each ascent)
2RM Snatch Ladder
30sec break
Floater 4 - Same Sex Pair 2 - 4min
10 Rope Climbs (alternating athletes each ascent)
2RM Snatch Ladder
Intermediate Division
Floater 3 - Any Combo Pair 1 - 4min
6 Rope Climbs (Any Way)
2RM Snatch Ladder
30sec break
Floater 4 - Any Combo Pair 2 - 4min
6 Rope Climbs (Any Way)
2RM Snatch Ladder

WOD #2 "Berserker" 17min Cap
RX Division
Part A - Male/Female Pairs
30cal Each - Air Assault Bike
60 Pistols (Alternating Every 10 Reps)
Part B - Team Total
100 Power Cleans (Other Bar Held In DL Position) 165/115
50 Muscle-Ups
75 Handstand Pushups (One Person Holding Handstand)
50 Power Cleans (Other Bar Held In DL Position) 165/115
Max Calories Air Assault Bike

Intermediate Division
Part A - Male/Female Pairs
30cal Each - Air Assault Bike
120 Air Squats (Alternating Every 20 Reps)
Part B - Team Total
100 Power Cleans (Other Bar Held In DL Position) 135/95
75 Toes to Bar (w/one person hanging on the bar)
100 Wall Balls (20/14)
50 Power Cleans (Other Bar Held In DL Position) 135/95
Max Calories Air Assault Bike

WOD #1 – “A Link To The Past” -14 Min. Cap - Sponsored By Compex
RX Division
3 Rounds For Time
50 Wall Balls 30/20
14 Bar Muscle-Ups
30 Snatch 135/95
Intermediate Division
3 Rounds For Time
50 Wall Balls 20/14
30 Toes to Bar
30 Snatch 115/75

Floater – “Phantom Hourglass”
20min AMDAP
Row for 20min For Max Meters
Each team will have 2 rowers.
Minutes 1-5 = 1 Score
Minutes 6-20 = 1 Score

WOD #2 – “Four Swords” 18min Time Cap - Sponsored by Rx Smart Gear
RX Division
Part A – Female Pairs
60 C2B Pull-ups
200 Double-Unders
20 Hang Cleans 125
20 Lateral Burpees
15 Hang Cleans 125
15 Lateral Burpees
Part B – Male Pairs
60 C2B Pull-ups
200 Double-Unders
20 Hang Cleans 205
20 Lateral Burpees
15 Hang Cleans 205
15 Lateral Burpees

Intermediate Division
Part A – Female Pairs
60 Pull-ups
200 Double-Unders
20 Hang Cleans 105
20 Lateral Burpees
15 Hang Cleans 105
15 Lateral Burpees
Part B – Male Pairs
60 Pull-ups
200 Double-Unders
20 Hang Cleans 165
20 Lateral Burpees
15 Hang Cleans 165
15 Lateral Burpees