The Competition

New WODs on the Block (Previously MetCon Mashups)

Beginner and Intermediate Coed Teams of 2

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: 07 December,2019
Time: 08:00 am - 04:00 pm
Location: "Beginner and Intermediate Coed Teams of 2" Nationwide

  • Sign Up Period Early Registration (Gets T Shirt) - Sept 24th- Nov 20th
  • Last Minute Sign up (No Shirt) - Nov 21st- Dec 5th
  • 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 


WOD 1 (7 minute time cap)


Synchronized Deadlifts (155/105)

*10 Synchronized Burpees after each round. Both divisions may step in/out of the burpee.


Scaled: 125/85

Scored for time. 1 second added for every rep not completed.


Synchronized Deadlifts:

  • Athletes must synchronize at the top of the Deadlift with full extension of the hip and knee. 

Synchronized Burpees:

  • Athletes must synchronize on the floor for the burpees.


Athlete 1: AMRAP Bike Calories
Athlete 2: AMRAP Wallball Shots (20/14)

Rest 3

Athlete 1: AMRAP Wallball Shots
Athlete 2: AMRAP Bike Calories
Scaled: (14/10)

Score A: Team Calories
Score B: Team Wallball Shots


  •  At the call of time, athletes will remove hands from handles. Feet may be moved to pegs but

must be taken off the pedals
Wallball Shots:

  • Athletes must break parallel and hit the target for the rep to count (9’ for females, 10’ for males)

WOD 3 (12 minute time cap)

For Time:

1,000m Row

40 Thrusters (75/55)

40 Sumo Deadlift High Pulls 

Scaled: 45/35

Scored for time. 1 second added for every rep not completed.


Splitting Reps:

  • Work may be shared however teams see fit, there are no minimum work requirements. 


  • The first rep for a set may be completed as a Cluster or a Power Clean followed by a thrusters, but once the squat begins the rep only counts if it is continuous into the overhead position. (May not do a front squat, pause and then a shoulder to overhead)?No “Push Jerk Thrusters”. The knee may not re-bend during the press.

Sumo Deadlift High Pull:

  • The rep begins with both plates on the floor and ends with the bar near the collar bone. 

Final WOD

For Time:

60 Double Unders

50 Single Arm Dumbbell Hang Power Snatch (50/35)

40 Box Jumps (20” for both divisions, may do step-ups)

30 Dumbbell Front Squats

20 Devil’s Press

*One teammate working at a time.

Scaled: 100 Single Unders, 35/20 Dumbbells


Splitting Reps:

  • Work may be shared however teams see fit, there are no minimum work requirements.

Single Arm Dumbbell Hang Power Snatch:

  • Must alternate hands every rep. If you receive a no-rep, you must complete a good rep on that arm before the next rep will be counted. 

Box Jumps:

  • Both Divisions may step-up.

Dumbbell Front Squat:

  • The dumbbell may be in a front rack position or held for a “goblet” squat, but may not be held behind the neck. Must pass below parallel and reach full extension of the hip and knee at the top.

Devil’s Press

  • 1 Push-Up w/ Hands on Dumbbells
  • Hands must remain on the dumbbells during the push-up, chest lowering to the floor and followed by a press to full lockout of the elbow.
  • Athlete then comes to their feet and preforms a ground to overhead with both dumbbells, simultaneously.

Dropping dumbbells from the overhead position is an automatic no-rep.




AMRAP 5 Minutes

5 Power Clean & Jerks (95/65)

5 Bar Facing Burpees

*Alternating full rounds. Both divisions may step in/out of burpees and over the bar. 

Scaled: 65/45


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