2015

WORKOUTS

EVENT 1: DEVIL'S CAUSEWAY
EQUIPMENT: BALANCE BEAM, TRUCK TYRE, HIGH BEAM
SCORE: REPS
TIME CAP: 12 MINUTES

WOD 1 is 4 x 3 minute intervals.
Time 0:00-3:00 : All athletes traverse the beam. AMRAP tyre STOH, 3 athletes working.
Time 3:00-6:00 : All athletes traverse the beam. AMRAP synchro bar touch burpees, 3 athletes working.
Time 6:00-9:00 : All athletes traverse the beam. AMRAP tyre STOH, 3 athletes working.
Time 9:00-12:00 : All athletes traverse the beam. AMRAP synchro bar touch burpees, 3 athletes working.
Score is total number of reps. All athletes must cross the beam. If all athletes DO NOT traverse the beam
score for that section will be zero. On the time change any athletes that have not traversed the beam
must cross the dead zone.
Balance Beam
Athletes may be helped onto the beam by one other team member.
Athletes must start in the mounting beam section both feet behind the black marker and unsupported by a
team member.
At the end of the beam both feet must be in contact with the area in front of the black marker.
If any part of the traversing athlete’s body touches the dead zone under the balance beam then he or she
must return to the back of the team. The dead zone will be clearly marked on the floor.
STOH
Once 3 athletes have traversed the beam successfully they may start STOH.
Bottom of tyre must break the line of the shoulder.
Full lock out required at the top of the movement by all athletes, but not all athletes need to touch the tyre
at the top of the movement.
Only 3 working at a time change as required. When changing athletes this must be done with the tyre on
the floor.
Bar touch burpees
The three athletes performing bar touch burpees must all touch their chest on the floor at the same
moment and all 3 touch the bar with both hands at the same time. If a no rep is called as not all athletes
have touched the bar, the team may re attempt the bar touch. Athletes change when required at start of
movement all athletes must be chest to floor.

EVENT 2: ANACONDA
EQUIPMENT: LOG WORM, ROPE
SCORE: ROPE CLIMB REPS
TIME CAP: 17 MINUTES
The team start behind the black sandbags lying down. The team sprints to the shoreline, picks up the
worm and lunges with the worm to the scoring zone under the rig. Each part of the worm is a different
weight. All knees must touch the sand and all athletes must reach full extension at the top of the
movement. There must be no shuffling forward if this occurs team will need to perform one backward
lunge before continuing. There the athletes perform 100 synchro front rack squats all athletes should have
hip crease below parallel and reach all be at full extension for the rep to count with the worm. The team
then return the worm with lunges back to the shoreline where it came from. Team then sprint back to the
rig. When all six team members are lying behind the black start line the team start AMRAP rope climbs in
remaining time. Only one person under the rig at a time, athlete must tag the next athlete in. Athletes can
make multiple rope climbs from the floor. Athlete must touch the wooden bar at the top, not the rope or
the green metal. Return to the ground must be under control for rep to count. BOTH hands must be
under the black mark before letting go, if only 1 hand no rep. Score = rope climbs, tie break = time
finished 100 squats .
EVENT 3: 8 BALL 2.0
EQUIPMENT: ATLAS STONES
SCORE: POINTS
TIME CAP: 8 MINUTES

All team athletes take turns to lift an atlas stone over the shoulder, and each stone
corresponds to the points in the table below. Athletes must stay in order of Female, Female, Female, Male,
Male, Male and each has a 20 second window to score the heaviest ball they can. During each 20 second
interval the athlete may make as many attempts as they need at any stone, but only one (the heaviest)
successful lift will count. When the 20 second timer sounds the stone must be in contact with the sand. If
the stone is in any part of the lift the rep will not count. On the timer the next athlete may move into the
lane and start their lift.

Girls Boys
Weight (kg) Points Weight (kg)
20 1 45
35 2 65
45 4 80
65 8 95

EVENT 4: CANNIBAL RUN
EQUIPMENT: YOUR FEET
SCORE: TIME TO COMPLETE
TIME CAP: NONE

1 male and 1 female from each team to complete a trail run ca. 5km

Score is combined finishing position of male and female athlete.

EVENT 5: SHARK BAIT
EQUIPMENT: THE SEA
SCORE: TIME TO COMPLETE
TIME CAP: NONE

1 male and 1 female from each team to complete a 400m sea swim.
Score is combined finishing position of male and female athlete

EVENT 6: DRAG RACE
EQUIPMENT: TRUCK TYRE
SCORE: TIME TO COMPLETE

On 3-2-1 GO! Two athletes (male/female pair) sprint down to the shoreline where they collect a tyre and
attach the straps to the tyre. The strap may only be passed around the tyre once. The tyre must be
dragged using the grey part of the strap to the arena. When the tyre is placed over the atlas stone to the
judges satisfaction the straps must be removed and placed by the tyre. The two athletes sprint across the
finish line under the rig, when all 6 athletes are touching the tyre stack WOD 7 begins.

EVENT 7: BURN RUBBER
EQUIPMENT: 6 TRUCK TYRES
SCORE: REPS
TIME CAP: 12 MINUTES (COMBINED WITH EVENT 6)

Once Event 6 is completed. The team has a stack of 6 truck tyres at the end of their lane. The tyres need to be flipped down the arena and across the line at the far end where the tyres are then stacked on the tyre over the atlas stone. Once all tyres are stacked straight and to the judges satisfaction the judge will indicate good reps. This indicates that 6 reps have been scored. The team can then start to take the tyres off and flip all of the tyres including the base one down the lane and restack under the rig. The stack cannot be knocked over, if this happens teams will need to restack the tyres before they may start. Each successful tyre stacked equals one rep. Teams continue until the time cap on the last stack the number of tyres stacked will be counted.

EVENT 8: UP N OVER
EQUIPMENT: HIGH BEAM
SCORE: TIME TO COMPLETE
TIME CAP TOTAL WITH EVENT 9 16 MINUTES

Athletes must accumulate 60 points for time by getting ‘up and over’ the frame:
Assisted = 1 point. Unassisted = 2 points.
Athletes must stay in order and move from one side of the bar to the other. The rep starts and finishes
with all four of the athletes hands and feet on the floor. Only one person may assist another athlete.
Athletes must stay in order and all athletes must make it over the bar. There is no requirement to lock out
on top of the beam. Score is time taken to complete the up and overs. The team then moves straight into Event 9.

EVENT 9: LOG JOG
EQUIPMENT: LOG WITH 6 HANDLES
SCORE: TIME TO COMPLETE
TIME CAP: 16 MINUTES
After completing Event 8 the team pick up the log and complete 4 laps of the designated course for
total time. Tie–breaker will be the time taken to complete the first full lap.
The event will have two scoring parts: the time for the first lap, the number of completed full laps or total time for completing 4 laps.
The team must complete FULL laps of a simple loop that starts and finishes in the arena under the rig and
runs down the beach slope into the sea and around a buoy before heading back up the beach slope again
back to the arena. The log starts on the sand at the end of the lane and must return to this position between each lap, touching the ground. All this while carrying a special six handled log all team members must be touching holding the handle the log at all times. If the athletes wish to swap positions or sides the log must go back to floor and may not travel until all six athletes have hands back on. If any athlete lets go of their log they will incur a 30 second time penalty. There will be a team at the sea end to administer time penalty if required after the water part of the course. Teams will be stopped for 30 seconds. The log may not be carried at shoulder level