• All afternoon classes will be canceled!
• Early Athlete Check-In @ 6pm
• Meeting with all judges and volunteers to go over standards and answer
questions @ 6pm

• Doors open @ 7am
• Athlete Check-In begins at @ 7am
• National Anthem & WOD Briefing for ALL WODS @ 8am
• First Heat Begins @ 8:45am

Divisions Standards:
Deadlift (225/185)
Thruster (115/85)
Clean (155/105)
S2OH (155/105)
Snatch (135/95)
KB Swing (70/53)
DB Snatch (50/35)
Wallball (30/20 and 20/14)
Box Jumps (30/24)
* C2B, Deficit HSPU, T2B, DU
Expect BMU, RMU, and HS Walk in the
final WOD*
Deadlift (185/135)
Thruster (85/55)
Clean (115/75)
S2OH (115/75)
Snatch (105/65)
KB Swing (53/35)
DB Clean and Jerk (50/35)
Wallball (20/14 and 14/10)
Box Jumps (24/20)
*Pull-ups, T2B, single unders, and pushups possible*

Deadlift (225/155)
Thruster (95/65)
Clean (135/95)
S2OH (135/95)
Snatch (115/75)
KB Swing (50/35)
DB Snatch (50/35)
Wallball (20/14)
Box Jumps (24/20)
* C2B, pull-ups, HSPU, T2B, DU, etc.*

Deadlift (135/95)
Thruster (75/55)
Clean (95/65)
S2OH (95/65)
Snatch (80/60)
KB Swing (35/24)
Wallball (14/10)
Box Jumps (20/16)
*Gymnastics and skills movements may include pull-ups, T2B, HSPU, single unders.

WOD One: “Karen Likes To Lift”
(14min time cap): Two Scores
Buy in:
40 KBS
Then Karen
First 50 wallballs – Heavy Karen
Last 100 wallballs – Regular Karen
One athlete must be suspended from the pull-up rig with feet off the ground while other
athlete works. May switch at any time.
In remaining time, both athletes establish a 1-rep max of the following:
2 hang squat clean and 1 jerk
Complete 40 KBS; split between the two athletes however they please.
Then begin Karen: One athlete must hang from the rig with feet off the ground for reps
to count. Wallball can be picked up but the rep cannot start until the other athlete is
suspended off the ground and the wallball must contact the target at or above the
target height 10’/9’ before the other athlete can release from the pull-up bar. Reps can
be split in any manner.
For the max effort lift: There must be a deliberate pause at the hip after bringing the bar
off the ground. The hang clean can be high, mid or low. The squat must be visible with
the hip crease below the top of the knee (below parallel). There must be a deliberate
pause at the shoulder position prior to the jerk. The jerk can be a push jerk or a split
jerk or any type of shoulder to overhead movement. If the athlete performs a split jerk
the feet must come back inline with the bar before the bar is lowered. The athlete must
show control at the top of the lift before lowering the bar.
The first score is the time that is annotated when the athletes finish the their last
wallball rep.
The second score is the total weight successfully lifted in the 2 hang squat cleans and
RX weights: KB – 70/53; Wallballs – Men: 30/20 and Women: 20/14
Scaled/master’s weights: KB – 53/35; Wallballs Men: 20/14 and Women: 14/10
Teens weights: KB – 35/26; Wallballs – Men: 20/14 and Women: 14/10

WOD 2: “Fran Meets Grace on a Boat”
10 Min Time Cap
Workout starts with Fran 21-15-9 of thrusters and pull-ups
RX – 115/85lbs and chest to bar pull-ups
Scaled – 85/55 and chin over bar pull-ups
Teens – 75/55 and chin over bar pull-ups
Masters – 95/65 and chin over bar pull-ups
Once Fran is complete then the athletes will conduct Grace, 30 reps of clean and jerks.
RX – 155/115
Scaled – 115/75
Teens – 95/65
Masters – 135/95
There must be a pause at the shoulder during the clean and jerks. This is not a
movement direct from the floor. Control must be demonstrated at the top of the lift.
Once Grace is complete then the athletes will move to the rower and row 1500m.
All reps/work may be split however athletes see fit.
This workout will be 2 scores:
Score One: When the athletes finish Fran
Score Two: When the athletes finish the entirety of the workout
Athletes MUST TAG HANDS when splitting reps. Your judge will not count reps if the
athletes do not tag out.

WOD 3: “Diane with a Twist”
(10 minute AMRAP):
21-15-9-21-15-9…until 10 minutes is up!
Toes to bar
RX – 255/185
Scaled – 185/135
Teens – 135/95
Masters – 225/155
HSPU – scaled is the only division that will sub hand-release push-ups for the HSPU.
The deadlift moves from the floor until the hips are open and the knees are locked
out. The shoulders must be behind the bar at the top position. The bar may be lowered
to the ground or dropped from the top position. If the bar is dropped it must come to a
stop before it is picked up again. No starting the rep from the bounce.
Handstand pushups must be complete with the palm of the hands inside of the
designated box. Fingers may be on the taped lines but the joints of the fingers and palm
must not touch the tape. The athletes can complete the movement either in a strict or
kipping motion however at the top position they must have BOTH heals on the wall with
their arms locked out.
During the toes to bar the feet must start out behind the pullup bar the athlete is
suspended from and end with both feet touching the bar simultaneously between the
athlete’s hands. The athlete cannot push off the ground with their feet to start the rep.
Athletes can split reps in any manner.

CrossFit Solafide

1021 Smokestack Drive.

Clarksville, TN 37040


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