Bonus WOD Announcement!

With the “all team” format we have some extra space in the schedule so we are packing another small WOD into the agenda…

“Hanging Bear”

Points: To be Determined

2 Females: 5 Minutes max rep Bear Complex* with the Axle Bar (70 lbs.) passing bar back and forth as you wish.**

Immediately followed by…

Two Males: 5 Minutes max rep Bear Complex* with the Axle Bar (120 lbs.) passing bar back and forth as you wish.**

* Bear complex will start from the Hang position and include the sequence of: Hang Clean to Standing Rack, Front Squat, Shoulder-to-Overhead, Back Squat, Back-to-Overhead. Thrusters can be used to move from the Squat to the Overhead position. Each movement counts as a rep so score will be total number of reps completed by team in ten minutes.

** If at any time the axle bar touches the ground for any reason during the 10 minutes your entire team must do a 3 Burpee penalty before continuing the workout. Anyone from the team can hold the bar at any time during the full 10 minutes as long as the assistance is after completion or before the start of the Bear complex (i.e. in the hang position). Working athlete must establish control of the bar in the hang position before assistance is given or a hand-off occurs.

NOTE: Bar will be empty with necessary weights available for both men and women. Team is responsible for loading the bar, adding clips and also changing weights between women and men. At the start of the workout no weights can be touched until the bar comes off the ground, which will begin the burpee penalty time period.

 

 

 

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Open/Team/Rec/Teen/Kids WOD Announcement

“Down ‘n Up”

15 Points

Open Male/Female

  • 50 Double-Unders
  • 40 Cleans (75/55)
  • 30 Box Jumps (30/24)
  • 20 CTB Pull-ups
  • 10 HSPU
  • 20 CTB Pull-ups
  • 30 Box Jumps (30/24)
  • 40 Cleans (75/55)
  • 50 Double-Unders

Team

With one person working at a time…

  • 100 Double-unders
  • 80 Cleans (75/55)
  • 60 Box Jumps (24″/20″)
  • 40 Pull-ups
  • 20 Wall-Walks
  • 40 Pull-ups
  • 60 Box Jumps (24″/20″)
  • 80 Cleans (75/55)
  • 100 Double-Unders

*2 team members progress through the chipper to the half way point, the whole team shares the wall walks, and the remaining 2 team members work through the second half of the chipper. Reps can be shared between team members as you choose, and each team member can opt out of only one movement (all the rest of the movements you must do at least one rep).

Rec & Teen

  • 25 Hurdle Hops
  • 20 Cleans (55/35)
  • 15 Box Jumps (20″/16″)
  • 10 Knee-ups
  • 5 Dumbell Push-Press (25/15)
  • 5 Dumbell Push-Press (25/15)
  • 10 Knee-ups
  • 15 Box Jumps (20″/16″)
  • 20 Cleans (55/35)
  • 25 Hurdle Hops

Kids

  • 25 Hurdle Hops
  • 20 KB Cleans (10kg)
  • 15 Box Jumps (16”)
  • 10 Knee-ups
  • 5 Dumbell Push-Press (10lbs.)
  • 5 Dumbell Push-Press (10lbs.)
  • 10 Knee-ups
  • 15 Box Jumps (16”)
  • 20 KB Cleans (10kg)
  • 25 Hurdle Hops
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Rec/Teen/Kids WOD Announcement #1

“Pull Hard”

  • 21 KB Goblet Squats (Men 16 kg / Women 10 kg. / Kids 6 kg.)

  • Hand-over-hand Sled Pull

  • 15 Burpees to a Bumper Plate

  • Hand-over-hand Sled Pull

  • 9 Tire Flip and Jumps

  • Hand-over-hand Sled Pull

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Rec. Division Pricing is $50!

Apparently with one omission of information we have dissuaded many athletes from signing up for The Vermonster. So here is that one piece of critical data…

REC DIVISION REGISTRATION IS $50!!!

We apologize for not having this listed on the registration page, and recognize that $100 is way too much for the one day format, so we don’t blame you for not registering yet. Now that you know, share it with your friends and head HERE to register for the Sunday action – everyone gets 3 workouts and gets to support the American Cancer Society!

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Vermonster Scoring System

We have updated the point values of the announced WODs to reflect a new scoring system we will be using (WODRocket), which values each WOD out of a total 10o points for the entire competition. For example, a WOD like Dead Bear Part 1, which is worth 8 points, will be worth 8 percent of your total score. The final Vermonster WOD is considered part of the 100 points so all individuals and teams that DON’T get into the final WOD (only 4 advance to finals) will end up getting a tie for 5th place.

Scoring for Rec, Teen and Kids divisions will be standard 1 point for 1st, 2 points for second, etc. and the athlete with the lowest score after three workouts will be in first place.

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Workout Announcement #3 (Team)

“Pounds”

16 Points

9 Minutes for each athlete to establish a 1RM Clean and Jerk

Notes:

  • Team will have one men’s and one women’s bar
  • Score will be total pounds of all four athletes
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Workout Announcement #3 (Individual)

“Dead Bear”

Points: 16

Dead Bear Part 1 (8 Points):

3 Min. AMRAP Bear Complex

Men: 120lb. Axle Bar

Women: 80 lb. Axle Bar

Each Bear Complex Includes 5 Separate Reps:

  1. Clean
  2. Front Squat
  3. Shoulder-to-Overhead
  4. Back Squat
  5. Back-to-Overhead

Notes:

  • Squat Clean will NOT count as two reps – Must establish standing rack before front squat.
  • Thruster CAN be used to link Front Squat with Shoulder-to-Overhead.
  • Lockout must be established at top of both overhead movements.
  • Bar must touch ground before starting next complex (i.e. no Hang Clean)
  • Tiebreakers will be broken with number of times hands lose contact with bar.

Dead Bear Part 2 (8 Points):

Exactly 1 Minute after Bear Complex, for time…

Women: Deadlift 3 Tons (6,000 pounds)

Men: Deadlift 5 Tons (10,000 pounds)

Notes:

  • (Total Reps) x (Bar Weight) must be equal to or greater than prescribed weight
  • Athlete can load any weight they choose on bar BEFORE Part 1
  • Athlete cannot change weight once Part 1 begins

 

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Workout Announcement #2

“Frog Snatch”

10 Points

Individual: 5 Min AMRAP

Team: 8 Rounds – Rotate teammate each round w/12 Min cap

  • 8 One-armed Alternating Dumbell Snatch (55/35)

  • 8 Meter Burpee Broad Jump

  • 8 Wall Ball (20lb to 11’ / 14lb to 10’)

  • 8 Meter Burpee Broad Jump
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Workout Announcement #1

“Meters”

16 Points

Individual: No breaks between sections

Team: Each teammate does one section

  • 100 Meter Shuttle Run (10 x 10 meter) – 4 Points

  • 500 Meter Row – 4 Points

  • 400 Meter Obstacle Sandbag Carry (60lb male, 40lb female) – 4 Points

  • 1000 Meter Trail Run – 4 Points

  • Total Elapsed Time – Scores as part of “Decathlon”
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2013 Workout Names Announced!

These are the names of the workouts for the Open and Team categories. These are not necessarily in order:

  • “Drag Race”
  • “Pounds” (Team Only)
  • “Down ‘n Up”
  • “Dead Bear” (Individual Only)
  • “Meters”
  • “Frog Snatch”
  • “Decathlon”
  • “Vermonster” (Top 4 Open and Team)

We will be revealing the details of each workout at a rate of one workout a week so stay tuned!

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