WOD Warrior

WOD Warrior is a CrossFit competition for the novice and intermediate. Our goal is to grow the sport of fitness and provide the Inland Northwest with professional competitions.

2013 Winter Wod Warrior will be held at the Spokane HUB Sports Center in Liberty Lake. This is a great opportunity to compete before the start of the 2013 CrossFit Games Open, and test yourself against other Warriors from the area.

$45 Before December 30th 2012

$55 Before January 9th 2013

$5 Spectator Admission at the door

Event Pictures

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Kevin Steel
01/19/2013

For event pictures as they are being uploaded, go to http://www.facebook.com/WodWarrior

Triple Sprint

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Kevin Steel
01/12/2013

In 6 Minutes- Score is Wallball Shot reps

Intermediate & Novice

Suicide Sprint
Aridyne 50 Calories
Suicide Sprint
Max Repetition Wallball Shots for the remaining time (m-20lb @10ft/ w-15lb @9ft)

 

standards- wallballs

  • Wallball Shot will begin with a front squat squat (hip crease dropping below the point of the knee)
  • Wallball Shot will end with the ball making contact with the wall at or above the designated height

Deadlift/ Burpee Couplet

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Kevin Steel
01/10/2013

5 Rounds For TIme- 8 Minute Cap

Intermediate

5 Deadlifts (m-275/w-185)
12 Bar Burpees

Novice

5 Deadlifts (m-225/w-145)
12 Bar Burpees

 

standards- deadlift

  • deadlift must be performed in a conventional stance with legs inside the arms (no sumo stance)
  • a deadlift repetition will finish with knees and hips locked out, and shoulders pulled behind the bar
  • the bar must be controlled to the floor.  Dropping the bar from the top or in the descent will void the rep
  • elbows must stay locked out in the descent and in "touch and go" reps.  No "boContinue Reading

    20 MIN AMRAP

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    Kevin Steel
    01/08/2013

    Here is the first released WOD for the upcoming WODWARRIOR

    As Many Rounds/ Reps As Possible in 20 Minutes

    Intermediate:

    Row 300m
    Kettlebell Snatch Left (m-53/ w-35)
    Kettlebell Snatch Right (m-53/ w-35)
    Men- Chest to Bar Pullups/ Women- Pull-up

    Novice:

    Row 300m
    Kettlebell Swing (m-53/ w-35)
    Men-Pullups/ Women- Pull-up substitute

     

    The kettlebell movement and pull-ups will have ascending reps starting at 6 reps each in round 1.  6 reps will be added for each movement for each additional round in the progression.  Example- Round 1: Row 300m/ Continue Reading

    Mens Intermediate Heat Schedule

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    Kevin Steel
    01/07/2013

    Couplet+

    1025  Heat 1
    1037 Heat 2
    1050 Heat 3
    1102 Heat 4
    1115 Heat 5

    Triple Sprint 

    1200 Heat 1
    1210 Heat 2
    1220 Heat 3
    1230 Heat 4
    1240 Heat 5
    1250 Heat 6
    1:00 Heat 7

    20 Min AMRAP

    100 Heat 1
    125 Heat 2
    150 Heat 3

     

    *Schedule Subject To Change

    Mens Novice Heat Schedule

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    Kevin Steel
    01/07/2013

    Couplet+

    915 Heat 1
    927 Heat 2
    940 Heat 3
    952 Heat 4
    1005 Heat 5

    20 Min AMRAP

    1200 Heat 1
    1225 Heat 2

    Triple Sprint

    110 Heat 1
    120 Heat 2
    130 Heat 3
    140 Heat 4
    150 Heat 5
    200 Heat 6
    210 Heat 7

     

    *Schedule subject to change

    Womens Intermediate Heat Schedule

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    Kevin Steel
    01/07/2013

    Triple Sprint

    915 Heat 1
    925 Heat 2
    935 Heat 3
    945 Heat 4
    955 Heat 5
    1005 Heat 6
    1015 Heat 7
     

    20 Min AMRAP

    1010 Heat 1
    1035 Heat 2
    1100 Heat 3

    Couplet+

    110 Heat 1
    122 Heat 2
    135 Heat 3
    150 Heat 4
    202 Heat 5

     

    *Schedule Subject to Change

    Womens Novice Heat Schedule

    Kb_avatar_small
    Kevin Steel
    01/07/2013

     20MIN AMRAP

    915 Heat 1
    940 Heat 2

    Triple Sprint

    1025 Heat 1
    1035 Heat 2
    1045 Heat 3
    1055 Heat 4
    1105 Heat 5
    1115 Heat 6
    1125 Heat 7

    Couplet+

    1200 Heat 1
    1212 Heat 2
    1225 Heat 3
    1237 Heat 4
    1250 Heat 5

     

    *Schedule subject to change

    PRIZES

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    Kevin Steel
    12/19/2012

    The top 3 finishers in each division will get prizes, including medals

    1st place prize for the Intermediate divisions is a pair of Inov-8 shoes!

    Judges/ Volunteers

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    Kevin Steel
    12/07/2012

    If you are going to register to be a judge- then select "Judge" not "Volunteer".  If you want to help out but don't feel comfortable being a judge, the select "Volunteer".

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