Hey Team,
Zone Games 2 is only days away and that means it’s time to release the WODs! Check them over, start strategizing and sizing up your competition. There are bound to be some goats in there for pretty much everybody so it’s a great opportunity to conquer your weaknesses in the competitive setting!
Also below is the list of competitors. If we missed you or put you in the wrong category, let us know!! A detailed rundown of the day’s events will soon follow, so stay tuned on that front.
Zone Games 2 WODS
WOD 1 – “David and Goliath”
This WOD is a combination of two tasks –
- Find a 3RM in the overhead squat over 4 attempts
- Perform as many consecutive muscle ups (adv men), ring dips (adv women), ring dips (open men), or knees to elbows (open women) as possible
You will get 4 attempts separated by 2 minutes to get your best overhead squat 3rm. Bars will be taken from a rack. Everyone will be on the same schedule of lifting. You may increase the weight as much as possible however you cannot decrease the weight as you proceed through your attempts. Following the last attempt at overhead squats, you will get one attempt to perform as many reps as possible in a row of the designated exercise (muscle ups or pullup variation). Each repetition you perform will add 2lb to your overhead squat weight.
The combination of your overhead squat and your reps x 2lb is your score for the first event. If you get no reps in the pullup variation, you are not penalized, you just don’t get any additional pounds on your squat.
WOD 2 – “Rowbot Thrurpees”
Against an 8 minute clock, you will row 1000m. In the remaining time, you will perform as many rounds as possible of:
- 10 Thrusters
- 10 Burpees
- Advanced Men thrusters – 115lb
- Advanced Women thrusters – 75lb
- Open Men thrusters – 85lb
- Open Women thrusters – 55lb
Total reps in the AMRAP is your score.
WOD 3 – “CF Classic”
For time:
- Advanced Men – 50 wallballs, 50 double unders, 50 box jumps (24), 50 kbs (55lb), 50 pullups, 10 handstand pushups, 2 x 400m run
- Advanced Women – 40 wallballs (14), 40 double unders, 40 box jumps (20), 40 kbs (35lb), 30 pullups, 30 pushups, 2x400m run
- Open Men – 40 wallballs (14), 40 doubles, 40 box jumps (20), 40 kbs (45), 30 pullups, 30 pushups, 2x400m run
- Open Women – 40 wallballs (10), 40 doubles, 40 box jumps (20), 40 kbs (20), 20 pullups, 20 pushups, 2 x 400m run
Each WOD will be scored by placing (1st place = 1 point, 2nd place = 2 points) and at the end of the competition, the athlete with the lowest total score wins. In the event of a tie, the athlete with the stronger score in WOD 1 wins.
Competitors List
| Open Women | Open Men | Advanced Women | Advanced Men |
| Jessica Chung | Adam Giles | Heather Bailey | Paul Prsala |
| Ivy Chen | Will Kelsey | Bonnie Stefanov | Kyle Reid |
| Wendy Callendar | Brett Kerrigan | Lindsay McArdle | Sam Dewett |
| Michelle Wyngaarden | Craig Rice | Tara Hailstone | Cam Birtwell |
| France Legault | Sean Bruce | Kendall Hardy | Tom James |
| Nicole Robichaud | Conrad Fox | ||
| Amber Wauthy | Eric Brown |
There will be a competitor’s meeting at 630 on Friday night at the Zone, be there or risk leaving your questions about obscure burpee technique unanswered. Every rep and second count, so make the most of your effort by fully understanding the WODs and rules.
We will also have a judges sign-up for interested parties. As with last time, anyone who is comfortable judging to a good standard is welcom to help out.
Let us know what you think about the WODs gang… one thing’s for sure – it’ll be tough, and it’ll be a whole bunch of fun too… Comment away!
Turts
Today’s Workout:
Buy In -2 rounds of 200M run, 10 pvc dislocates, 5 pushups
WOD – Thrust your GOATS!
Part 1: Thrusters 6 x 1 Reps, work up to a heavy 1 Rep Max
Part 2: AMRAP in 6 minutes:
- 100 M Row Sprint
- 10 Double unders
- 5 Toes to Bar
For your score, add your thruster 1RM in Part 1 to your total reps in Part 2. Each round in the AMRAP = 16 reps
Zone 3 – Scale double unders to 3 to 1 singles
Zone 2 – Scale toes to bar to knees to elbow or double crunch
Zone 1 – Scale as needed
Cash Out – Follow the leader stretching or Coach led Mobility WOD
Cam, Want us to save our questions until Friday night?
If you want to field one…can you explain the 2 x 400 in WOD 3?
They look like TONS of fun, well yes and of course HARD!
HBOMB!
Questions can be answered here for sure… the 2 x 400 is essentially the same as in the first Zone Games – instead of running 800 around the block, we’ll run 2 times around the 400m route to finish.
This. Is. Epic. Wish I was there! Best wishes from Krakow!
KILLER!!!!!!!!!!! Looks like I have some stiff competition. So looking forward to it 🙂
RECORD VIDEOSSSSSSSSSSSSSSSSSS
am i going crazy or did WOD 1 change from last night?? i couldve sworn it was ctb pullups for adv women but now it says ring dips….. very excited for this!!!!
This is going to be AWESOME! A few questions for the last wod: are step-up box jumps allowed? And, how are the heats going to work since there are only 2 of each medicine ball available for wallballs?
Damnit! now you post a WOD that I would like 3rm OH and muscle ups!!! Grrrr why didn’t you have that before?!?!? GOOD LUCK WITH THIS Gang! I’ll cheer from Montreal!
Good luck everyone. Wish I could be there again. Looks like a nice set of workouts.
Can I judge????
Hey Wendy,
Good question – we’ll have one of two options for the last WOD – either a staggered start (two people go and then at 3 minutes in the next two go etc) or we’ll mix Open and Advanced competitors so we have 6 people going but from different groups…
Sarah, yes of course you can judge! It would help a lot!!!
Sean L… yes just the luck of the draw… I designed 6 series of workouts and this is the one that was chosen!
Sean F… we’ll miss you this time budday, maybe do the WODs in PA and see how you compare 😉
I feel like I should buy a whistle to prepare for this.
Look like some awesome workouts guys! I also wish I was around, enjoy…
Shane!!!! Good to hear from you budday! I see your scores on MFT every once in a while – are you training at a Crossfit place or on your own?
Heck I guess since you’re not here there won’t be a repeat champ in the Advanced Men 😉
Hey Cam,
I am just training on my own for now, waiting to settle in before finding a gym. Congrats on pulling off the win in the Zone Games, sounds like it was a close one!