The Competition

New WODs on the Block (Previously MetCon Mashups)

Scaled Teams of 3 (Same Sex)

New WODs on the Block aims for fun above all!  We strive to provide well balanced and exciting workouts that leave the fire breathers at home.  NWOTB also adds a Twist!!!  Male and Females will be competing for the same podium.  Where else will you see boys vs girls fight for the chance to stand on that to spot!?!?  This will be done (AND KEPT FAIR) through traditional CrossFit male vs female standards.

Workouts are designed for athletes in their first year through intermediate status. We create workouts that are suited to mid-level athletes and competing is more fun when it is on a level playing field. You wont see max lifts with NWOTB. You wont see HSPU or muscle ups. Just weights and movements that the majority of us can do and do well.

Date: 22 June,2019
Time: 08:00 am - 04:00 pm
Location: "Scaled and Intermediate Same Sex Teams of 3" Nationwide

  • Sign Up Period Early Registration (Gets T Shirt) - March 10th- May 31st 
  • Last Minute Sign up (No Shirt) - June 1st - June 20th
  • Check in at your selected facility 8 am local time
  • Heat schedule will be provided at check in
  • Please click the host button to refer us to a potential host
  • Please come out and support your community and these newer athletes.  
  • You will witness an exciting event and these athletes need everyone's support!
  • Vendor and food options subject to each host location.

We will have an 8am check in on the day of the event.

The Event will start at 9am

The Heat schedule will be structured so that each WOD will run efficiently and every
athlete will have adequate rest.

Divisions & Movements

We have compiled a list to help decide if New WODs on the Block is right for you:

If this sounds like you, you might be scaled: 

10 burpees make you want to scream curse words
Box Jumps- you want me to do what?
DoubleUnders- You mean whips for time?
Power clean— do I have to squat?
Rowing- I need some help getting outta these foot straps. 
Thruster- I don’t even know her. 

If these don’t scare you, then please consider intermediate:

Clean for reps-  155/105
Snatch for reps- 95/65
Wallballs- 20/14 @ 10’/9’
Thruster for reps- 75/55
Assault bike- I know what my seat height is 



WODS:

WOD 1
For time:
100 shoulder to overhead
*6 minute time cap, Each time the bar is set down  the next athlete will complete 30 single unders before shoulder to overheads can begin. Athletes must stay in order.

Intermediate: 95/65
Scaled: 75/55
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WOD 2
Against a 12 min clock:
2a) 70/50 cal row

In time remaining:

2b) 9 total rounds (3 each) in full round waterfall fashion 
5 thrusters
5 burpees
*Time cap 

*Alternating full rounds staying in order
Athlete 1 does 5 thrusters and 5 burpees then…
Athlete 2 does 5 thrusters and 5 burpees then…
Athlete 3 does 5 thrusters and 5 burpees then…
Athlete 1 does 5 thrusters and 5 burpees then…
this continues until work is completed or time cap is reached. 

 

Intermediate: 75/55
Novice: 55/45
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WOD 3
AMRAP 10
10 alternating dumbbell snatches
5 box jump overs

*Alternating full rounds staying in order
Athlete 1 does 10 alternating dumbbell snatches and 5 box jump overs then…
Athlete 2 does 10 alternating dumbbell snatches and 5 box jump overs then…
Athlete 3 does 10 alternating dumbbell snatches and 5 box jump overs then…
Athlete 1 does 10 alternating dumbbell snatches and 5 box jump overs then…
this continues until the 10 min time is reached

Intermediate: 35/20 dumbbell, 24/20 box
Scaled: 35/20 dumbbell, 20/20 box
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Floater
AMRAP 4
60 front squats
In time remaining AMRAP calorie bike

*Score will be total reps and/or calories completed at time. Can tag in and out as needed.

Intermediate: 95/65
Novice: 75/55
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Final- top 6 teams from each division will go to final workout 
For time:
50 wall balls
60 deadlifts
50 wall balls
45 hang power cleans
50 wall balls
30 shoulder to overhead
*15 minute time cap

Intermediate: 20/14 wall balls, 95/65
Novice: 14/10 wall balls, 75/55

*Two athletes can be in the working area at one time, with only one athlete working, the third will wait at the starting line to be tagged in. Tagging can occur as often as teams would like. 
*15 min time cap, teams will be assessed a :01 penalty for each unfinished rep.

Contact

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