Oregon CrossFit's Best of the West Winter Event 2016

January 16, 2016 - January 17, 2016

Bend Riverhouse Convention Center
3075 US-97 BUS
Bend, OR

Information: Oregon CrossFit will again be hosting a Winter Event. The dates this year are January 16th and 17th(Saturday and Sunday). The event will again be hosted at the Bend Riverhouse Convention Center.

DIvisions: The event will have the following divisions: RX, Scaled, YETI, Rx Teams, Scaled Teams. There will not be a masters division this year.

Registration: Open on Tuesday, November 17th at 7:00am. Last years event sold out in less than 30 minutes so please don't wait and miss out!

Registration Cost: $115 for Individuals and $230 for Teams

Refunds: There are no refunds. Spots purchased can be transferred until Wednesday, December 30th at 8:00pm.

RX Division: RX is being able to complete the CrossFit Open as RX. This includes but isn't limited to being able to "RX" CrossFit named workouts such as; Grace, Isabel, Diane, Jackie, 30 M/U for time, Cindy. A scaled athlete would not be able to complete the above workouts as "RX'd". If you needed to scale the 2015 CrossFit Open and would still need to scale the 2015 CrossFit Open(today) you are a scaled athlete in terms of this event.

Scaled athletes: You should be able to complete some reps of the following movements: push ups, squats 95/65 both front and back, Thrusters 65/45, Deadlift 135/95, Snatch 65/45, Clean 95/65, American KB Swing 53/35 and shoulder to overhead 95/65

YETI: Be Strong & Powerful and enjoy a challenge. Typically short, high intensity type workouts (think: King Kong(minus the M/U), Laura, etc) Check out CrossFit Football, CrossFit Strongman and CrossFit Powerlifting for ideas of the things you might see.

Teams: Should be able to meet most if not all of the standards in the RX division. Sometimes in teams if one partner has a skill they can cover for another partner that doesn't have the skill. A lot of team workouts are task completion and can be completed in anyway fashion.

Other information:

Signup includes: T-shirt and product offerings from Vendors and Sponsors.

Food: Longboard Louies

Yeti - Male

  • WOD 1

    4 Station Interval Workout, 30 sec on/30 sec transition between Stations. Station 1: Ball over Shoulder 100/70, 2: KB Snatch 70/53, 3: Back Squat 225/155, 4: Fat Bar Deadlift, 290/200

  • WOD 2

    Floater WOD, must be performed in the morning. Males will hold 2 Kegs off the ground for as long as possible. Females will hold 1 keg off ground for as long as possible.

  • WOD 3/4

    WOD 3:
    2 minute max calorie row. Rest 1 min
    WOD 4:
    30 Double KB Clean and Jerk 53/35lbs (5 min cap)

  • WOD 5

    Strict Press Ladder (30 secs to attempt wait, 30 sec transition): Weights are 135/65, 155/75, 175/85, 185/95, 195/105, 205/115, 215/120, 225/125

  • WOD 6/Final

    For Time, 6 reps double KB Front Squat, 4 KB (2 in each hand) Farmer’s Carry, 6 Power Cleans, Farmer’s Carry back, 9 reps double KB front squat, Farmer’s Carry back, 9 Power Cleans, Farmer’s Carry Back to starting point. Weights are 53/35 for KB’s, 185/135 for Cleans (10 min cap)


Yeti - Female - Female

  • WOD 1

    4 Station Interval Workout, 30 sec on/30 sec transition between Stations. Station 1: Ball over Shoulder 100/70, 2: KB Snatch 70/53, 3: Back Squat 225/155, 4: Fat Bar Deadlift, 290/200

  • WOD 2

    Floater WOD, must be performed in the morning. Males will hold 2 Kegs off the ground for as long as possible. Females will hold 1 keg off ground for as long as possible.

  • WDO 3/4

    WOD 3:
    2 minute max calorie row. Rest 1 min
    WOD 4:
    30 Double KB Clean and Jerk 53/35lbs (5 min cap)

  • WOD 5

    Strict Press Ladder (30 secs to attempt wait, 30 sec transition): Weights are 135/65, 155/75, 175/85, 185/95, 195/105, 205/115, 215/120, 225/125

  • WOD 6/Final

    For Time, 6 reps double KB Front Squat, 4 KB (2 in each hand) Farmer’s Carry, 6 Power Cleans, Farmer’s Carry back, 9 reps double KB front squat, Farmer’s Carry back, 9 Power Cleans, Farmer’s Carry Back to starting point. Weights are 53/35 for KB’s, 185/135 for Cleans (10 min cap)


Male Scaled Individual - Male

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 6 min to run max distance on True Form, rest 1 min.
    WOD 2:
    5 min to achieve max reps of KB Swing, 53/35

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 2 mins to achieve max reps of Shoulder to Overhead. 95/65lbs. Athlete will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    3 mins to achieve max reps of Back Squat, 135/95lbs. Weight was increased during 1 min rest period.

  • WOD 5 - Final

    For time complete, 3 rds of Cindy, 15 Power Cleans, 3 rds of Cindy, 15 Power Cleans, 3 rds of Cindy. Scaled Cindy = 5 hand release burpees, 10 situps, 15 squats. (10 min cap)


Female Scaled Individual - Female

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 6 min to run max distance on True Form, rest 1 min.
    WOD 2:
    5 min to achieve max reps of KB Swing, 53/35

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 2 mins to achieve max reps of Shoulder to Overhead. 95/65lbs. Athlete will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    3 mins to achieve max reps of Back Squat, 135/95lbs. Weight was increased during 1 min rest period.

  • WOD 5 - Final

    For time complete, 3 rds of Cindy, 15 Power Cleans, 3 rds of Cindy, 15 Power Cleans, 3 rds of Cindy. Scaled Cindy = 5 hand release burpees, 10 situps, 15 squats. (10 min cap)


RX Female Team - Female

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 5 min to run max distance on True Form, for each partner.
    WOD 2:
    (Paired with Workout 1) 5 min to achieve max reps of unbroken KB snatch, bell CAN NOT touch the ground! 53/35lbs Setting the bell down terminates the set/count of reps.

    Partners switched at 5 minutes, no rest between workouts for the teammates.

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 4 mins to achieve max reps of Shoulder to Overhead, reps are split between partners. 135/95lbs. Partners will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    (Paired with workout 3) 6 mins to achieve max reps of Back Squat, reps are split however between partners. 185/135lbs. Weight was increased during 1 min rest period.

  • WOD 5:

    For time complete, 5 rds of Cindy, Isabel, 5 rds of Cindy, Grace, 5 rds of Cindy. (12 min cap) Rx Cindy is normal but with hand release pushups.

  • WOD 6/Final

    For Time, Complete 40-30-20 of Calorie Row, Toes to Bar and Deadlifts 275/185lbs (10 min cap)


Male Scaled Team - Male

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 4 min to run max distance on True Form, for each partner.
    WOD 2:
    (Paired with Workout 1) 4 min to achieve max reps of KB Swing, 53/35

    Partners would alternate at 4 minute mark, so no rest for the teammates.

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 4 mins to achieve max reps of Shoulder to Overhead, reps are split between partners. 95/65lbs. Partners will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    (Paired with workout 3) 6 mins to achieve max reps of Back Squat, reps are split however between partners. 135/95lbs. Weight was increased during 1 min rest period.

  • WOD 5

    For time complete, 5 rds of Cindy, 30 Power Cleans, 5 rds of Cindy, 30 Power Cleans, 5 rds of Cindy. Scaled Cindy = 5 hand release burpees, 10 situps, 15 squats. Cindy rounds must be started and completed by a single team member, but cleans can be shared however. (12 min Cap)


RX Female Individual - Female

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 8 min to run max distance on True Form, rest 1 min.
    WOD 2:
    (Paired with Workout 1) 5 min to achieve max reps of unbroken KB Snatch, bell CAN NOT touch the ground! 53/35lbs Setting the bell down terminates the set/count of reps.

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 2 mins to achieve max reps of Shoulder to Overhead. 135/95lbs. Partners will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    (Paired with workout 3) 3 mins to achieve max reps of Back Squat, 185/135lbs. Weight was increased during 1 min rest period.

  • WOD 5

    For time complete, 3 rds of Cindy, Half Isabel, 3 rds of Cindy, Half Grace, 3 rds of Cindy. (8 min cap)

  • WOD 6/Final

    For Time, Complete 21-15-9 of Calorie Row, Toes to Bar and Deadlifts 275/185lbs (10 min cap)


RX Male Teams - Male

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 5 min to run max distance on True Form, for each partner.
    WOD 2:
    (Paired with Workout 1) 5 min to achieve max reps of unbroken KB snatch, bell CAN NOT touch the ground! 53/35lbs Setting the bell down terminates the set/count of reps.

    Partners switched at 5 minutes, no rest between workouts for the teammates.

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 4 mins to achieve max reps of Shoulder to Overhead, reps are split between partners. 135/95lbs. Partners will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    (Paired with workout 3) 6 mins to achieve max reps of Back Squat, reps are split however between partners. 185/135lbs. Weight was increased during 1 min rest period.

  • WOD 5:

    For time complete, 5 rds of Cindy, Isabel, 5 rds of Cindy, Grace, 5 rds of Cindy. (12 min cap) Rx Cindy is normal but with hand release pushups.

  • WOD 6/Final

    For Time, Complete 40-30-20 of Calorie Row, Toes to Bar and Deadlifts 275/185lbs (10 min cap)


Female Scaled Team - Female

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 4 min to run max distance on True Form, for each partner.
    WOD 2:
    (Paired with Workout 1) 4 min to achieve max reps of KB Swing, 53/35

    Partners would alternate at 4 minute mark, so no rest for the teammates.

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 4 mins to achieve max reps of Shoulder to Overhead, reps are split between partners. 95/65lbs. Partners will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    (Paired with workout 3) 6 mins to achieve max reps of Back Squat, reps are split however between partners. 135/95lbs. Weight was increased during 1 min rest period.

  • WOD 5

    For time complete, 5 rds of Cindy, 30 Power Cleans, 5 rds of Cindy, 30 Power Cleans, 5 rds of Cindy. Scaled Cindy = 5 hand release burpees, 10 situps, 15 squats. Cindy rounds must be started and completed by a single team member, but cleans can be shared however. (12 min Cap)


RX Male Individual - Male

  • WOD 1/2

    WOD 1:
    (Paired with Workout 2) 8 min to run max distance on True Form, rest 1 min.
    WOD 2:
    (Paired with Workout 1) 5 min to achieve max reps of unbroken KB Snatch, bell CAN NOT touch the ground! 53/35lbs Setting the bell down terminates the set/count of reps.

  • WOD 3/4

    WOD 3:
    (Paired with workout 4) 2 mins to achieve max reps of Shoulder to Overhead. 135/95lbs. Partners will rest 1 min and also ADD WEIGHT to the bar during the rest.
    WOD 4:
    (Paired with workout 3) 3 mins to achieve max reps of Back Squat, 185/135lbs. Weight was increased during 1 min rest period.

  • WOD 5

    For time complete, 3 rds of Cindy, Half Isabel, 3 rds of Cindy, Half Grace, 3 rds of Cindy. (8 min cap)

  • WOD 6/Final

    For Time, Complete 21-15-9 of Calorie Row, Toes to Bar and Deadlifts 275/185lbs (10 min cap)


RankCompetitorPointsWOD 1WOD 2WOD 3/4 WOD 5WOD 6/Final