The Wodapalooza Fitness Festival

Onsite Competition for Individuals and teams

Event description

As part of the Miami Fitness Festival, this incredible weekend celebration of Fitness, Community, and Life will run from January 11th to the 14th, 2017.


Come join the celebration!

Scoring: For Time: Fastest is Better

All Divisions: 7 Kilometer Run

Scoring: For Time: Fastest is Better

All divisions: 1 mile run with Wreck Bag

Scoring: For Time: Fastest is Better

For Time | 12min Time cap | Complete the following, 3 rounds for time: - Ring Muscle-ups - Power Snatches - Calorie Bike // Elite // - 9 Ring Muscle-ups - 12 Power Snatches (115, 80) - 15 Calorie Bike // Rx, Master's 35-39, 40-44 // - 9/7 Ring Muscle-ups - 12 Power Snatches (115, 80) - 15 Calorie Bike // Intermediate, Y 16-18, Master's 45-49, 50+, 13-15 // - 6/4 Ring Muscle-ups - 12 Power Snatches (115, 80) 13-15- (75, 55) - 15 Calorie Bike // Scaled // - 9 Jumping Ring Muscle-ups - 12 Power Snatches (75, 55) - 15 Calorie Bike

Scoring: For Time: Fastest is Better

For Time | 8min Time cap | Complete the following, for time: Wallballs Toes-to-bar/ Knees-to-elbows Burpee Box Jump Overs Toes-to-bar/ Knees-to-elbows Wallballs // Elite, Rx, 35-39, 40-44 // 40 Wallballs (30, 20#) 30 Toes-to-bar 20 Burpee Box Jump Over (24', 20') 30 Toes-to-bar 40 Wallballs // Intermediate, 16-18, 45-49, 50+ // 35 Wallballs (30, 20#) 25 Toes-to-bar 15 Burpee Box Jump Over (24', 20') 25 Toes-to-bar 35 Wallballs // 13-15 // 30 Wallballs (20, 14#) 20 Toes-to-bar 10 Burpee Box Jump Over (24', 20') 20 Toes-to-bar 30 Wallballs // Scaled // 30 Wallballs (20, 14#) 20 Toes-to-bar 10 Burpee Box Jump Over (24', 20') 20 Toes-to-bar 30 Wallballs

Scoring: For Time: Fastest is Better | Tiebreaker: Time after Round 1

For Time | 21min Time cap | Complete the following, 2 rounds for time: 200m Swim Air Squats 10 Sandbag Cleans 50m Sandbag Bear Hug Carry // Elite, Rx, 35-39, 40-44 // 200m Swim 150 Air Squats 10 Sandbag Cleans (200, 150#) 50m Sandbag Bear Hug Carry // Intermediate, 16-18, 45-49 // 200m Swim 150 Air Squats 10 Sandbag Cleans (150, 100#) 50m Sandbag Bear Hug Carry // 50+, 13-15, Scaled // 200m Swim 100 Air Squats 10 Sandbag Cleans (100, 75#) 50m Sandbag Bear Hug Carry // Adaptive // Rx Standing - 600m Swim Rx Seated - 400m Swim Scaled Standing - 400m Swim Scaled Seated - 200m Swim

Scoring: For Time: Fastest is Better

The Powerdot Swim Standing Division: 600m Swim *Scaled 400m Seated Division: 400m Swim *Scaled- 200m

Scoring: For Time: Fastest is Better

For Time | 20min Time cap | Complete the following, for time: 50 Deadlifts 40/30 Ring Dips or HR Push-ups 30 Alt. DB Squat Snatches 200 Weighted RPM Scout Double-unders 100ft Handstand Walk *150m Trueform Run before each mov't

Scoring: For Time: Fastest is Better

// Adapt Standing Rx | Adaptive Rx Standing // 500m Row 15 G2SH Sand Bag 100,75 50m Bag Carry // Adapt standing Scale | Adaptive Standing scaled // 300m Row 15 G2SH Wreckbag 70,50 50m Bag Carry // Adapt Seated Rx | Adaptive Seated Rx // 500m Row 15 G2SH Wreckbag 70,50 50m Bag Carry // Adapt seated scaled | Adaptive Seated Scaled // 300m Row 15 G2SH wreckbag 50/ Med ball 30 50m bag Carry

Scoring: For Time: Fastest is Better

For Time | 7min Time cap | Complete the following, for time: Pull-ups 100ft Heavy Sled Push Chest-to-Bar 100ft Heavy Sled Push Bar Muscle-ups 100ft Heavy Sled Push

Scoring: For Time: Fastest is Better

For Time | 5min Time-Cap | Complete the following: - 3 Hang Cleans, 3 Front Squats, 3 Shoulder to Overhead - 2 Hang Cleans, 2 Front Squats, 2 Shoulder to Overhead - 1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead // Elite // 275, 185lbs 295, 195lbs 315, 205lbs // Rx, Master's 35-39, 40-44 // 245, 165lbs 265, 175lbs 285, 185lbs // Intermediate, Y 16-18, Master's 45-49, 50+ // 225, 155lbs 245, 165lbs 265, 175lbs // 13-15, Scaled // 155, 105lbs 175, 115lbs 195, 125lbs

Scoring: For Time: Fastest is Better

// Elite, Rx, 35-39 // 28 BFB 7 RC 21 Thrusters (125, 95#) // Interm. 40-44, 45-49, 50+, 16-18 // 28 BFB 5 RC 21 Thrusters (125, 95#) // Scaled, 13-15 // 28 BFB 3 RC 21 Thrusters (105, 75#)

Scoring: For Time: Fastest is Better

All Divisions: 7 kilometer Run

Scoring: For Time: Fastest is Better

All divisions: 1 mile run with Wreck Bag

Scoring: For Time: Fastest is Better

For Time | 12min Time-Cap, 2 rounds | Complete the following triplet of: - Syncro Power Snatches - Ring or Jumping Muscle-ups - Calorie Assault, while 2 perform a static overhead barbell hold // Elite // - 24 Syncro Power Snatches (115, 85) - 36/32 Ring Muscle-ups - 48/38 Calorie Assault *While 2 hold barbell overhead // Rx // - 24 Syncro Power Snatches (115, 85) - 33/28 Ring Muscle-ups - 48/38 Calorie Assault *While 2 hold BB overhead // Intermediate // - 24 Syncro Power Snatches (95, 65) - 30/24 Ring Muscle-ups - 48/38 Calorie Assault *While 2 hold BB overhead // Scaled // - 24 Syncro Power Snatches (75, 55) - 36/30 Jumping Ring Muscle-ups - 42/32 Calorie Assault *While 2 hold BB overhead

Scoring: For Time: Fastest is Better

For Time | 13min Time cap | Complete the following, for time: Burpee Box Jump Overs Synchronized Toes-to-bar Wallballs - while two athletes hang from the pull-up bar // Elite & Rx // 60 Burpee Box Jump Overs (24', 20') 90 Synchronized Toes-to-bar (2 athletes at a time) 120 Wallballs (30, 20#) // Intermediate // 50 Burpee Box Jump Overs (24', 20') 75 Synchronized Toes-to-bar (2 athletes at a time) 100 Wallballs (30, 20#) // Scaled // 40 Burpee Box Jump Overs (24', 20') 80 Synchronized Knees-to-elbows (2 athletes at a time) 120 Wallballs (20, 14#)

Scoring: For Time: Fastest is Better | Tiebreaker: Time after Round 1

For Time | 24min Time cap | Complete the following, 2 rounds for time: 200m Swim (all 3 at same time, individually complete) 20 Sandbag Cleans Synchronized Air Squats (All three) Sandbag Bear Hug Carry // Elite & Rx // 200m Swim (all 3 at same time, individually complete) 20 Sandbag Cleans (200, 150#) 150 Synchronized Air Squats 150 Sandbag Bear Hug Carry // Intermediate // 200m Swim (all 3 at same time, individually complete) 20 Sandbag Cleans (150, 100#) 150 Synchronized Air Squats 150 Sandbag Bear Hug Carry // Scaled // 200m Swim (all 3 at same time, individually complete) 20 Sandbag Cleans (100, 75#) 100 Synchronized Air Squats 100 Sandbag Bear Hug Carry

Scoring: For Time: Fastest is Better

For Time | 22min Time cap | Complete, for time: Athletes 1 & 2 Only 100/80 Ring Dips (1 at a time) 60 Tandem Deadlifts (565, 385#) Athletes 2 & 3 Only 30/30 DB Squat Snatches (70, 50#) (1 at a time) 300 Double-unders (150 each, at same time) Athletes 1 & 3 Only 600m Trueform Run (1 at a time) 100/100ft Buddy Carry Walking Lunges Each athlete must complete 2 sections (couplets) - no athlete may ever be substituted in on a couplet

Scoring: For Time: Fastest is Better

For Time | 9min Time cap | Complete the following, for time: Synchronized Pull-ups (2 at a time) 200ft Heavy Sled Push Synchronized Chest-to-Bar (2 at a time) 200ft Heavy Sled Push Synchronized Bar Muscle-ups (2 at a time) 200ft Heavy Sled Push

Scoring: For Time: Fastest is Better

For Time | 6min Time-Cap | Complete the following: - 9 Hang Cleans, 9 Front Squats, 9 Shoulder to Overhead - 6 Hang Cleans, 6 Front Squats, 6 Shoulder to Overhead - 3 Hang Clean, 3 Front Squat, 3 Shoulder to Overhead // Elite // 275, 185lbs 295, 195lbs 315, 205lbs // Rx // 245, 165lbs 265, 175lbs 285, 185lbs // Intermediate // 225, 155lbs 245, 165lbs 265, 175lbs // Scaled // 155, 105lbs 175, 115lbs 195, 125lbs

Scoring: For Time: Fastest is Better

// Elite, Rx Teams // 3 RC 9 Bar-facing-Burpees 70 Thrusters (155, 105#) // Intermediate Teams // 2 RC 9 Bar-facing-Burpees 70 Thrusters (125, 95#) // Scaled Teams // 1 RC 9 Bar-facing-Burpees 70 Thrusters (105, 75#)