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  • Writer's pictureCoach Rob

The Battle Within

Updated: Dec 2, 2023

Saturday is our in-house competition....Here are some details

Doors will Open at 6:00 am. If you want to work out but can't stay for the competition, you are welcome to come and get it done. Set-up for the competition will be going on.

You are welcome to come warm-up.

Check-in opens at 7:30 with a cut-off of 8:00 a.m. - Please be on time....i.e. - be early The first WOD's athlete briefing will begin at 8:00. All pre-workout prep needs to be done by this time....i.e. your warm-up, potty break, pre-workout drink, stretching, etc., needs to be complete. If you are not in the 1st heat you will likely be asked to judge, so please count on that and be warmed up so you can.

Family/Friends are welcome! Bring your own fan-club to cheer you on, take pictures, etc..

FOOD - There will be some food provided. You are welcome to bring something to share if you like.

Challenges - Between the competition WOD's we will have several challenges available to participate in. These are included in entry fees if you are participating in the regular competition. If you are only doing the challenges the fee is $5 to do as many or few as you would like.

Timing - We plan to conclude the competition/awards by noon. Please help us to keep things moving by being where you need to be when you need to be there. Please be available to judge, move equipment and participate in your events at the appropriate times.


5 Rounds

15 Pull-ups / Jumping Pullups

50ft Single DB Overhead lunge 50/35 20/10

15 T2B / AbMat Sit-ups

*Non-working partner is rowing for max distance

**Athletes may switch at any time but the tag must happen at the rower

***2 Scores: Total time 5 rounds is completed or total reps at cap

Total distance on rower

****Time Cap 12 minutes


8 minutes to set a max lift

Max Clean

Max Snatch

*One athlete will complete one of the lifts and the other will complete the other.

**Score is total max lift combined



Max Wallballs 30/20 14/10

Max Bike Cals

*Score is total wall balls and calories completed

**Athletes may switch at any time but tag must happen at the bike


There will be several additional opportunities to compete. These will be small challenges open to both those that are not competing in the regular competition and to those that are. These are not fully decided yet but possibilities range from:

Max unbroken double unders

Max unbroken single unders

Max unbroken Bar muscle-ups

Max Pull-ups

Max Distance Handstand Walk (unbroken)

Handstand hold for time

Bar Hang for time

Max air squats in 2 min

Max pistols in 2 min


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