2025 CrossFit Fort Vancouver Championship

Event 1: “Box Walk”

For time:
120 DB Box Step-overs
40 Wall Walk Complexes

-Complex = 1 Wall Walk + 1 Strict Wall-facing HSPU
-Both athletes work simultaneously, split reps any way

Time Cap: 11:00

DIVISION DETAILS

Scaled
90 DB Box Step-overs (25 lb. DBs, 20” Box)
30 Scaled Wall Walks (55” line & 30” line)

Intermediate
105 DB Box Step-overs (50/35 lb. DBs, 20” Box)
35 Wall Walks (60"/55” line & 10” line)

RX
120 DB Box Step-overs (50/35 lb. DBs, 24"/20” Box)
40 Wall Walk Complexes (60"/55” line & 10” line)
(1 wall walk complex = wall walk + strict HSPU)

EVENT FLOW

Event 1 starts with both athletes in the Start/FInish Zone. At the sound of GO, one athlete will begin the wall walk variation, and the other will begin the DB Box step-overs. Both athletes will be working at the same time, splitting the reps any way they’d like. The time finishes once both the step-overs and wall walk complexes are complete. If one movement finishes before the other, one athlete will work at a time until completion.

SCORING

Event 1 is Total Time. If time capped, the score is total reps within the 11:00 Time Cap. There is no tie break for event 1.

MOVEMENT STANDARDS

For the DB Box step-overs athletes will hold both dumbbells in their hands (not on shoulders).. Both feet must make contact on the top of the box but there is no requirement to stand tall on the top of the box. The rep is counted when both of the athlete’s feet make contact with the ground on the opposite side of the box from where they started.

The intermediate wall walk will use the same standards as the wall walks in CrossFit Open. Athletes will have two lines on the floor: one tape line is the start/finish line. The closest edge of the line to the wall will be 55” for women and 60” for men. A second line will be set with its furthest edge 10” from the wall. Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground. At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK). Both hands must remain on the tape until both feet are on the wall. At the top of the movement, both hands must touch the tape line at the 10-inch mark before the athlete can descend. Any part of the hand may touch the tape line.

If the DB box step-overs are completed before the wall walks, and both athletes are chipping away at the wall walk complexes, only one athlete may be in the wall walk area at a time. When switching, the working athlete must get both feet and the entire body on the opposite side of the wall walk start/finish line from the wall before his or her teammate can cross that line and enter into the work zone.

For the Scaled division, the standards are the same as the intermediate, but instead of the 10” line from the wall, it will be 30”.

For the RX Wall Walk Complex, the start and finish is the exact same as the intermediate wall walk, but when the athlete’s hands are on the 10” line, they will complete a wall-facing handstand push-up. For the Strict Wall-Facing Handstand Push-Ups, the athlete must perform their handstand push-ups with both hands touching the tape line. Any portion of the hands may be touching the tape lines (fingers okay). The athlete must move into the lockout position with their hands on the line before descending for the first rep. The legs must remain straight throughout the repetition. Athletes may not attempt to “climb” the wall with their feet or legs. The feet may not be wider than the hands at any time during the movement. Each rep begins and ends with the athlete in the lockout position with the toes against the wall, arms fully extended, and shoulders in line with the body. Both hands must remain on the designated tape line. If one or both hands is not touching the tape line at any time, the repetition will not count. At the bottom, the head must make contact with the ground. The feet do not need to remain in contact with the wall for the duration of the movement, but the feet must return to the wall at the beginning and end of each rep. Each rep is credited when the athlete returns to the lockout position with the toes on the wall, and the arms, hips, and legs fully extended, and shoulders in line with the body. Once the handstand push-up is complete, the athlete will then go back to the 55” or 60” start/finish line of the wall walk.

3 Rounds for time:
800m Run
20 Back Squats

-Both athletes complete 800m run each round
-20 squats per round total, split any way

Time cap: 20:00

DIVISION DETAILS

Scaled: 105lbs

Intermediate: 225/155lbs

RX: 300/200lbs

EVENT FLOW

Event 1 starts in the Start/Finish Zone. At the sound of GO, both athletes will complete the 800m run. Once one athlete gets back, they can start working on the back squats BEFORE athlete 2 gets back. One athlete will work at a time, splitting the reps however they’d like. Once all 20 back squats are completed, both athletes will run and then squat again for three total rounds. Time stops when the last back squat in round 3 is completed..

SCORING

Event 1 is Total Time. If time capped, the score is total reps within the 20:00 Time Cap. Each run will count as 1 rep per athlete (2 reps total for both athletes completing the run. There is no tie-break for Event 2.

MOVEMENT STANDARDS
For the run, athletes will start the run at the same time, but do not need to run next to each other. Both athletes must complete the designated course each round.

For the back squats, the barbell starts in the squat rack. A rep begins and ends with the hips and knees fully extended at the top, and at the bottom, the hip crease must pass clearly below the top of the knees. If the bar is dropped as a result of a no rep, the athletes are responsible for getting the bar back to the rack.

3 Sets:

In 3:00, complete:

21-18-15 Pull-ups
21-18-15 Lateral Burpees
21-18-15 Thrusters

Max Calorie Echo Bike in remaining time

3:00 Rest

-Both athletes complete 3 sets each

-Alternate sets

RX:

Set 1: 21 reps of each movement

Set 2: 18 reps of each movement

Set 3: 15 reps of each movement

Intermediate:

Set 1: 18 reps of each movement

Set 2: 15 reps of each movement

Set 3: 12 reps of each movement

Scaled:

Set 1: 15 reps of each movement

Set 2: 12 reps of each movement

Set 3: 9 reps of each movement

DIVISION DETAILS

Division

Pull-Ups

Lateral Burpees

Thrusters

Scaled

Toes to Ring

Step-over permitted

45lbs

Intermediate

Toes to Bar

Jump Over

75/55lbs

RX

Chest to Bar

Jump Over

95/65lbs

EVENT FLOW

Event 3 starts with both athletes in the Start/FInish zone. At the sound of GO, athlete 1 will complete 21 pull-ups (or toes to bar/rings), 21 lateral burpees, and 21 thrusters. They will then bike until the 3:00 mark on the clock. Once 3:00 hits, athlete 1 is done with their first round. They must enter the Start/Finish Zone before Athlete 2 can leave it. Once athlete 1 gets into the Start/Finish Zone, athlete 2 begins their 21 pull-ups, 21 lateral burpees, and 21 thrusters. They will then bike until the 6:00 mark on the clock. At this point, athlete 2 is done, and after entering the start/finish zone, athlete 1 can leave it and begin their second set. This time, the reps are 18 of each, with the flow being the same as set 1. At the 9:00 mark on the clock, athletes switch, and athlete 2 will complete 18 reps and then max calories on the bike. The final set is the same format, but athletes will complete 15 reps on the movements before biking.

SCORING

Event 3 is total reps completed in the 18:00.

Tie Break is Calories completed in round 1.

MOVEMENT STANDARDS

CrossFit Open standards apply on the Chest-to-bar Pull-ups. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. Any grip is permitted. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone to meet the chest-to-bar standard.

In the Toes to Bar, the athlete must go from a full hang to having the toes touch the pull-up bar. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar. Overhand, underhand, or mixed grip are all permitted. The rep is credited when both feet come into contact with the bar at the same time, between the hands. Any part of the feet may make contact with the bar. Only one athlete may be touching the pull-up bar at a time.

In the Toes to Rings, the athlete must go from a full hang to having the toes touch or pass through the center of the rings. At the start of each rep, the arms must be fully extended and the heels must be brought back behind the rings. The rep is credited when both feet come into contact with or through the rings at the same time.

For the lateral burpees, they will be performed parallel to the bar. Athletes may jump or step back to reach the bottom position. At the bottom position, the athlete’s chest and thighs must be in contact with the floor. Stepping and/or jumping back to the starting position are both permitted. Except for in the scaled divisions, the athlete MUST clearly jump over the barbell. Both feet must be off the ground as the athlete passes over the bar. Stepping over is NOT permitted, except in the scaled division. The athlete does NOT need to use a two-foot takeoff, but both feet must be off the ground as the athlete passes over the bar. Touching the barbell on the jump or step-over is a “no rep.” The rep is credited when both feet have touched the ground on the opposite side of the barbell. There is no requirement to land with both feet at the same time. If the athlete receives a “no rep” for any reason, the entire rep must be repeated.

For the Thrusters, each rep begins with the loaded barbell in the front rack position. On each rep, the athlete’s hip crease must pass below the top of the knees in the bottom position. The rep is credited when the athlete reaches full lockout with the barbell overhead. The athlete’s hips, knees, and arms must be fully extended and the barbell must be directly over, or slightly behind, the middle of the body (arms can’t be out in front). A full squat clean thruster is permitted when the barbell is taken from the ground. The rep must be completed in one fluid motion from the bottom of the squat. A front squat followed by a jerk is not allowed.

Event 4: “Rip Tide”

4 Rounds for time:
30/24 Calorie Ski
200 yard Swim

-Athletes can split the ski any way
(one works, one rests)

-Four laps (down & back) each round total
(4 x 50 = 200)
-Split 4 swim laps any way
-Both athletes swim at same time

Time Cap: 16:00

*Scaled Division = 3 rounds
*RX & Intermediate Divisions = 4 rounds

EVENT FLOW

Event 4 starts with both athletes behind the ski erg. At the sound of GO, athletes will complete their designated calories on the ski erg, one working and one resting. They can split the calories any way. Once the calories are completed, athletes may enter the water from the side of the pool any way they choose. Neither athlete can cross the swim start line until the designated number of calories are completed on the ski erg. Athletes will swim a total of 200 yards (4 down and backs). Both athletes will swim at the same time and can split the work however they want. Either 2 and 2, 3 and 1, or even 4 and 0. Once the 200 yards are complete, the next round of ski can begin. If one athlete finishes their swimming before their teammate, they can exit the pool and wait at the ski erg, but can only start skiing after the other athlete has touched the pool wall. The rounds will continue in this format until all the rounds are complete. Time stops when the the athlete finishing the final lap touches the pool wall.

SCORING

Event 1 is Total Time. If time capped, the score is total reps within the 16:00 Time Cap. Tie break is round 1 completion time.

MOVEMENT STANDARDS

For the ski erg, the monitor will always be reset to 0 and will end at the designated calories for each division. Athletes may not touch the monitor. Athletes can switch who is skiing any time they’d like.

For the swim, any stroke is permitted. Neither athlete can cross the swim start line until the designated number of calories are completed on the ski erg. Once the calories are completed, athletes may enter the water from the side of the pool any way they choose. Both athletes will share a lane and must complete a total of 4 laps each round (200 yards), split any way. The minimum distance athletes can partition their swim is 50 yards (1 complete lap. Athletes can rest on either end of the pool. No equipment is permitted for assistance, including kickboards, floaties, fins, or anything else. Using the lane dividers for assistance in pulling down the lane is not permitted. There will be 3 lifeguards on duty at all times.

4 Sets:
In 2:30, complete:
120 Double-unders OR 40 Double Cross-overs
Max Bench Press in remaining time

Set 1: Athlete 1 only
Set 2: Athlete 2 only
Sets 3 & 4: Both athletes share work (1 works, 1 rests, split reps any way)

-Athletes can choose double-unders or double cross-overs every round and do not have to do the same thing each round. Either 120 double-unders OR 40 double cross-overs must be completed each round before moving on to the bench press.

DIVISION DETAILS

Scaled
120 Single-unders OR 40 Double-Unders
75 lb. Bench Press

Intermediate
75 Double-Unders OR 25 Double Cross-Overs
155/105 lb. Bench Press

RX
120 Double-Unders OR 40 Double Cross-Overs
200/135 lb. Bench Press

EVENT FLOW

Event 5 starts with both athletes in the Start/Finish zone. At the start of GO, athlete 1 will have the option of completing one of two different jump rope variations. Whatever option they choose, they must complete all reps of that variation (not a combination). If an athlete does choose double cross-overs and gets stuck, they can start over at 0 on double-unders. Once the jump rope is complete, athlete 1 will do as many bench press reps as they can in the 2:30 time frame. At the 2:30 mark, athletes will switch and athlete 2 will also have the option of the two jump rope variations. They do not need to do the same option as athlete 1 during their solo round. Once their jump rope reps are complete, they will also do max reps of bench press in the 2:30 time frame.

The third and fourth round will be one works and one rests format. That means the jump rope and the bench press can be split between athletes any way. On the jump rope, both athletes must do the same variant in that round.

During transitions from one round to the next, athletes do not need to be in the start/finish zone before starting their round. Athletes can spot their teammate, there will be no outside spotting from judges or volunteers.

SCORING

Event 5 is total bench press reps completed. If the jump rope reps are not complete, there will be no penalty. The score will just be 0 reps of bench press for that round. The tie break is the total number of bench press reps completed in the first round.

MOVEMENT STANDARDS

For the double-crossover, the rope must pass under the feet twice for each jump, with the hands crossing over the body for one of the revolutions. It does not matter whether the crossover is on the first or second revolution. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

For the Double-under, the rope must pass under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

For the Single-under, the rope must pass under the feet once for each jump. The rope must spin forward.

For the Bench Press, arms must start and finish extended and in control above the shoulders. At the bottom, the bar must physically touch the athlete’s chest/body. The athlete’s glutes must remain in contact with the bench and the athlete’s feet must remain in contact with the floor (or a riser/plate if necessary) throughout the entire movement. The athlete may receive assistance lifting the bar out of the rack before starting their lift and assistance putting it back in the rack after finishing a lift, however any touching of the barbell during the rep by a spotter will result in a no lift. The athlete must show a controlled lockout to start and finish every rep, even if they receive assistance getting the bar in or out of the rack.

2 Rounds for time:

20 Snatches (135/95)

20/15 Ring Muscle-ups

20 Clean & Jerks (135/95)

-One works, one rests

-Split reps any way

Time Cap: 12:00

DIVISION DETAILS

Division

Snatches

Ring Muscle Ups

Clean & Jerks

Scaled

55lbs

15 Pull-ups OR 45 Ring Rows

55lbs

Intermediate

115/75lbs

10/8 Bar Muscle-ups OR 40/32 C2B
Pull-ups

115/75lbs

RX

135/95lb

Ring Muscle Ups

135/95lb

EVENT FLOW

Event 6 begins with both athletes in the Start/Finish
zone. At the sound of GO, both athletes will move towards the barbell and
perform the 20 snatches. One works, one rests, and athletes can split the work
however they choose. Once the 20 snatches
are complete, they will then move on to the gymnastics movement. For the
RX teams, they will be completing 20 ring muscle ups. For the intermediate
division, athletes will choose between bar muscle ups or chest to bar pull-ups.
Teams cannot do partials of each movement. Whatever movement they choose, they
must finish the designated number of reps. Same goes with the scaled division
for the pull-ups and ring rows.

Once the gymnastics movement is complete, athletes will
then go back to the barbell for the 20 clean & jerks. The second and final
round will be done following the same flow. Time stops once both athletes are
back in the start/finish zone.

SCORING

Event 6 is total time. If time capped, score is total reps
in 12:00.

Tie break: Round 1 time of completion.

MOVEMENT
STANDARDS

For the snatches,
the barbell begins on the ground and must be lifted overhead in one motion. The
barbell must come to a full lockout overhead, with the hips, knees and arms
fully extended, and the bar directly over or slightly behind the middle of the
body. This is not a ground-to-overhead in any way. The barbell may not touch
any part of the athlete’s body above the hips (shoulders or head). Touch-and-go
is permitted. No bouncing or dropping and catching the barbell on the rebound.
For lowering the barbell, it must return to the floor in front of the body.
Once dropped, the athlete must settle the barbell on the ground before
beginning the next repetition. Squat or split snatches are permitted, as long
as the athlete finishes standing tall with their feet in line under the body.

For the clean
and jerks, each rep begins with the barbell on the floor, must get to the
shoulders, and finishes with the barbell overhead. The barbell cannot be
snatched. For the jerk, any type of shoulder to overhead is permitted. Shoulder
press, push press, push jerk, or split jerk. The finish position is overhead
with the arms, hips, and knees fully locked out.

In the Ring Muscle-up, athletes must begin
with, or pass through, a hang below the rings with arms fully extended (with or
without a ‘false grip’) and the feet off the ground. The elbows must be fully
locked out while supporting yourself above the rings. Kipping the muscle-up is
acceptable, but swings or rolls to support are not permitted. If consecutive
kipping muscle-ups are performed, a change of direction below the rings is
required. Rings will be set at 92” for men and 86” for women. Risers will be
provided.

In the Bar Muscle-up,
the athlete must begin with, or pass through, a hang below the bar with arms
fully extended and both feet off the ground. Kipping the muscle-up is
acceptable, but pull-overs, rolls to support, and glide kips are not permitted.
The heels may not rise above the height of the bar during the kip. At the top,
the elbows must be fully locked out while the athlete supports their body above
the bar with the shoulders over or in front of the bar. Athletes must pass
through some portion of a dip to lock out over the bar. Only the hands, and no
other part of the arm, may touch the pull-up bar to assist the athlete in
completing the rep. If a hand slips off inadvertently, the rep will count. If
the athlete rests on top of the bar to shake out their hands, they will need to
drop off the bar before jumping back up to start their next rep.

CrossFit Open standards
apply on the Chest-to-bar Pull-ups. Dead hang, kipping or butterfly
pull-ups are allowed as long as all the requirements are met. Any grip is
permitted. The arms must be fully extended at the bottom, with the feet off the
ground. At the top, the chest must clearly come into contact with the bar below
the collarbone to meet the chest-to-bar standard.