2024 Movement Standards coming soon! Here are last year’s WODs to help you decide whether to go Rx or Scaled.

Partners can divide the work as they choose, but both must be on the platform prior to the next movement beginning (must complete the 30 DUs before partner 2 can leave the platform to sprint, partner 2 then must reach the platform before the burpees can begin). The blocks are Rogue blocks and the men will need to clear 12” and the women clear 9”. Athletes can step up, step on, step over, laterally jump or just jump over, but must go over the block, not around the block/straddle the block. Full extension on top of the block is not required. Athlete must be facing the block before doing the burpee. Burpee is normal movement standard (chest touches the ground), but can step out/back from the burpee vs jump. Athletes must fully extend on deadlifts and cannot bounce the bumpers off the ground. Each run is worth 2 reps (1 rep down, 1 rep back). Tie break: Time after round 3 complete.

Both partners will start on the platform. 1 partner will complete a 100M agility course and return to platform. Once the partner returns to platform, then a partner can pick up the dumbbell and begin the snatches. The dumbbell head must touch the ground each time. Athletes do not have to switch arms. An athlete will then do 10 single arm DB step up and over the block. Both feet must touch the block and you must turn around (no lateral or backwards). You can hold the dumbbell any way you choose. Final movement will be 10 single arm DB thrusters to a medicine ball. Athletes do not have to switch arms, butt must touch medicine ball to ensure breaking parallel. Once thrusters are done, DB must touch the ground before a partner can leave the platform. Partners may hand off the dumbbells to each other as long as movement is completed and started correctly (ie: snatch must start from the ground).

Both partners will start on the platform. One partner will run 400M, while the other partner rows. When the runner returns, they can switch off on the rower or the runner can immediately start the power cleans. Partners can divide work however they choose. Cleans can be squat, power, or muscle, but must start from the ground. Shoulder to Overhead can be strict, push press, push jerk, or split jerk. The first S2O can start directly from the final power clean. Time ends when all movements (to include the row) are complete. 9 minute cap. Tie breaker time: Row complete.