About This Competition
Great Oaks CrossFit
WOD WARS 11
3 PERSON SAME SEX TEAMS
𝗗𝗔𝗧𝗘: January 31st, 2026
DIVISIONS:
• RX
• INTERMEDIATE
• SCALED
STANDARDS:
RX:
HSPU (12)
Chest to Bar Pullups (12)
1 Teammate must complete 12 BMU
30/24” Box Jumps
Alt Pistols (12)
Double Unders (50)
Medball GHD Situps
50/35 lb Dumbbell Snatches
150/100 lb Sandbag Cleans
95/65 lb Power Snatches & Thrusters
Intermediate:
Kipping HSPU (12 with abmat),
Pullups (12)
24/20” Box Jumps
Alt Jumping Lunges
Double unders (30)
GHD Situps
50/35 lb Dumbbell Snatches
100/70 lb Sandbag Cleans
75/55 lb Power Snatches & Thrusters
Scaled:
Pike HSPU w/knees on box (12)
Ring Rows
20/16” Box Jumps or Step Ups
Alt Lunges
Single Unders (70)
Abmat Situps w/medball
35/25 lb Dumbbell Snatches
70/50 lb Sandbag Cleans
65/45 lb Power Snatches & Thrusters
TEAM PRICE: $280
EARLY BIRD: $30 OFF
USE CODE: WODWARS
UNISEX TEE DEADLINE: December 29th
Source: Streamfit
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Top Results
Top 5 finishers per division. View full results →
| # | Athlete | Points |
|---|---|---|
| 1 | Flex the Halls | 15 |
| 2 | Chronically Injured | 12 |
| 3 | Grumpy Old Men | 9 |
| 4 | Dad Bods and the Beast | 7 |
| # | Athlete | Points |
|---|---|---|
| 1 | The PowerBuff Girls | 26 |
| 2 | Apple Bottom Cleans | 21 |
| 3 | PUSH, PULL & PRAY | 17 |
| 4 | Sister, sister | 16 |
| 5 | PR or ER | 15 |
| # | Athlete | Points |
|---|---|---|
| 1 | Garage Gainz | 8 |
| 2 | SwEaTy WaLmArT PeOpLe | 4 |
| # | Athlete | Points |
|---|---|---|
| 1 | Triple Threat | 11 |
| 2 | Baked Goods | 9 |
| 3 | Bullied into RX | 4 |
| # | Athlete | Points |
|---|---|---|
| 1 | What you Get! | 4 |
| # | Athlete | Points |
|---|---|---|
| 1 | Two Moms and a Baby | 39 |
| 2 | Two sisters, One Kahl | 33 |
| 3 | Pursuit | 31 |
| 4 | Iron Sisters 27:17 | 27 |
| 5 | Muscle Mommies | 24 |
Workouts
For Time (13 minute cap)
3 Rounds
Row
15 Synchronized Deadlifts
Then 3 Rounds
Row
12 Synchronized Hang Power Snatches
Then 3 Rounds
Row
9 Synchronized Thrusters
* Only 1 Teammate Will Row, Each Round (Alternating)
RX = 10/8 Row Calories, 95/65 for all barbell movements
Intermediate= 10/8 Row Calories, 75/55 for all barbell movements
Scaled= 8/6 Row Calories, 65/45 for all barbell movements
For time (4 minute cap)
12 HSPU
12 C2B pullups
12 Burpee+Box Jump 30/24
12 Alternating Pistols
50 Double Unders
* For RX division, one athlete must perform 12 Bar Muscle Ups, Instead of C2B.
* Score is the sum of all teammates individual times.
Intermediate= Kipping HSPU w/abmat, pullups, 24/20 box, alt jumping lunges, 30 Double Unders
Scaled = Pike pushups w/knees on bench, ring rows, 20/16 box (may step up), alt step back lunges, 70 single unders
Hang Clean Ladder (power or squat)
Each team will have :30 for all to attempt a hang clean. If all are successful, they will all move on to next barbell. If an athlete fails, they are done and the others will move on without him/her.
There will be a :15 transition period as athletes move onto the next barbell.
* Athletes may make two attempts, if time allows.
* Barbell must be off floor before the :30 is up
* Score is the sum of successful lifts
RX: 195/135, 225/155, 235/165, 245/170, 255/180, 265/185, 275/195, 285/200
Intermediate: 135/95, 155/105, 165/155, 175/125, 185/130, 195/135, 205/145, 215/150
Scaled: 105/75, 115/80, 125/90, 135/95, 145/100, 155/105, 165/115, 175/125
𝟭𝟰 𝗠𝗶𝗻 𝗔𝗠𝗥𝗔𝗣
4 Alt Single DB Devil’s press
6 Sandbag Cleans
18 Toes To Bar
* All Teammates will synchronize the 4 Alt Devil’s Presses
Then
* Teammates will alternate every sandbag clean (each will do one on the right shoulder then each will do one on the left shoulder)
Then
* Teammates will alternate every 6 Toes to Bar
Score is total rounds and reps completed at the 14 min mark.
RX = 50/35 lb Dumbbell
150/100 lb Sandbag
Toes to Bar
Intermediate = 50/35 lb DB
100/70 lb Sandbag
Hanging Toe Raises (Toes above hip crease)
Scaled = 35/25 lb DB
70/50 lb Sandbag
Hanging knee raises
Media
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Event Details
Closes: Jan 30, 2026
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