Important information for the day:

-   Due to the large number of participants registered, please arrive on time

    for registration. Sign the forms provided, get your athlete number painted

    on, pick up your competition T-Shirt and begin to prepare.

-   PARKING 

- Please utilise the parking spots available all around the complex and on the road

  outside of the complex. WOD areas will be clearly marked and sectioned off.

- Please follow the signage and stick to designated parking spots.

-   All first aid requirements, drinks, protein shakes etc etc will be available at reception

-   Please stay within the designated walk / safe areas (yellow construction tape) when

    a WOD is taking place 

-   Each event category (Rxd, Int, Beg,) will have a series of waves

    roughly (6 - 8 athletes at a time). transition time of about 3 minutes

-   SunScreen. Bring it and use it.

-    Support Crew

- Please Do NOT interfere with the judges' ability to see and judge a movement.

Their decisions are final. Designated areas will be provided for support crews /

friends  / family.

-   Day Structure 

0700 - 0740 - Athlete Registration

0740 - 0800 - WOD 1 Demonstration and Rules

0800 - 1000 - WOD 1 (8 waves) (1)Beginner - (2)Intermediate - (3)Rxd

1000 - 1020 - TEAM WOD Demonstration and Rules

1020 - 1130 - TEAM WOD (2 waves)

1130 - 1230 - LUNCH BREAK (BYO)

(Cafe "Daily Grind" will be open from 0700 - 1300 ) 

1245 - 1300 - WOD 2 Demonstration and Rules

1310 - 1500 - WOD 2 (8 Waves) (1)Beginner - (2)Intermediate - (3)Rxd 

1500 - 1530 - Medal and Prize Ceremony

Individual Event 1 

Rxd

10 minute AMRAP of: Male Female

7 x G2OH (Ground to Overhead) 70kg 45kg

7 x T2B (Toes to Bar)  " " 

Intermediate 

10 minute AMRAP of: Male Female

7 x G2OH (Ground to Overhead) 60kg 35kg

7 x Abmat Sit - Ups " "

Beginner

10 minute AMRAP of: Male Female

7 x G2OH (Ground to Overhead) 40kg 25kg

7 x Abmat Sit - Ups " "

Kids

10 minute AMRAP of: Male Female

7 x G2OH (Medicine Ball) 7kg 7kg

7 x Ring T2B " "

Notes: 

- G2OH maybe achieved by a single or double movement. Movements will be

  demonstrated on the day and standards set from the start. 

Individual Event 2

Rxd

For time: Male Female

15 x Deadlifts 140kg 90kg

Sandbag Run (350m) 30kg 20kg

35 x Burpee Box Jumps 30" 24"

Sandbag Run (350m)  30kg 20kg

Intermediate

For time: Male Female

15 x Deadlifts 110kg 70kg

Sandbag Run (350m) 30kg 20kg

35 x Burpee Box Jumps 24" 20"

Sandbag Run (350m)  30kg 20kg

Beginner

For time: Male Female

15 x Deadlifts 80kg 50kg

Sandbag Run (350m) 30kg 20kg

35 x Burpee Step Jump Step Step

Sandbag Run (350m)  30kg 20kg

Kids

For time: Male Female

15 x Deadlifts 20kg 16kg

Plate Run (350m) 5kg 5kg

35 x Burpees " "

Plate Run (350m) 5kg 5kg 

Team WOD

For time:

175kg Prowler (Push, Pull, Drag, Carry, any means necessary) 2 x 25m laps

Sandbag Run 200m (one bag per member at a time)

100 x Sandbag Cleans (20kg OR 30kg, first come first serve)

120 x P.U.K.2.E's 

(One P.U.K.2.E consists of one chin over bar pull - up followed by a Knees to Elbow)

Notes: As a team event, each member must contribute to the overall effort of the

WOD however, each member DOES NOT necessarily have to do every component. 

Scoring

Points will be allocated to the top 10 individuals in each category

and collated at the end of the day, while teams will be based on times.