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Games09StdPullup.jpgThere will be three workouts for every team on Friday, July 10, 2009.

General Affiliate Cup Rules
1. Each workout will be performed by two men and two women from the team.
2. If the team signed up more than the four athletes, they can assign a different set of two men and two women for each workout.
3. The movement standards are typical HQ unless otherwise stated.
4. Each team will be ranked according to their time or score relative to the other teams for that workout. Their final score for the workout will be equal to their rank.
5. The five teams with the lowest score after all three workouts will compete on Sunday in the final workout.
6. Teams will benefit from strategies that consider the relative strengths of their athletes, particularly in terms of the work/rest demands of different positions in the workouts.

Stadium Workout
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

1. The wallballs are performed one athlete at a time, starting with the women. When all four athletes have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There is a 20min cap on this workout.

Hill Workout
2500m (approximately) Hill run relay

1. The first athlete will run one lap (approximately 500m) carrying a short piece of PVC.
2. At the completion of the lap, there will be a well marked transition area in which to pass the PVC to the second athlete, who runs one lap with the PVC.
3. This repeats until all four athletes have run one lap with the PVC.
4. The team then runs one final lap together.
5. The clock is stopped when the last athlete crosses the finish line holding the PVC. If the last athlete to cross the line isn't carrying the PVC, the clock stops when that athlete grabs the PVC.
6. There is a 20min cap on this workout.

North Pad Workout
3-rep Overhead Squat plus
Max total pull-ups in 3 attempts

1. Each team will have 20min to record the above efforts for all four athletes.
2. Each team will have one pull-up bar, one barbell, one rack, four 45lb bumpers, two 25lb bumpers, two 15lb bumpers, two 10lb bumpers, and four 2.5lb plates.
3. In any order, all four athletes must perform exactly three sets of max pull-ups. Pull-ups are standard ROM, and will be judged by middle of the neck reaching the height of the bar.
4. All four athletes perform the heaviest 3-rep overhead squat possible (as many attempts as they want within the 20min time limit).
5. The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.
6. The team with the highest score wins.

2009 Affiliate Teams and Numbers
2009 Affiliate Cup Friday Schedule

Oregon CrossFit out in Bend, OR is just one of many affiliates who will be sending a team to compete. They made a video of their team ... [wmv] [mov]

45 comments on this entry.

1. Adam Kayce wrote...

July 8, 2009 2:47 PM

This. is. going. to. be. epic. Epic!

2. Tommy Hackenbruck wrote...

July 8, 2009 2:51 PM

Nice video Oregon CrossFit! Looking good, best of luck to you guys on Friday, I hope everyone has a blast.

3. ! wrote...

July 8, 2009 2:52 PM

looks like team #78 is missing and #89 is listed twice?

4. Nick G wrote...

July 8, 2009 2:57 PM

I second the "epic"comment. These workouts will test all aspects of Crossfit. Going to be an awesome day!

5. ?? wrote...

July 8, 2009 3:12 PM

what happened to C2B pullups?? What's with the standard ROM, neck above the bar? Lame..

6. silverback wrote...

July 8, 2009 3:14 PM

Oh mercy on the 4th person in the relay. They will basically run it twice with no rest? Whoa

7. silverback wrote...

July 8, 2009 3:17 PM

No O-lifting for the teams? I'm gonna cry!

8. XfittJoe wrote...

July 8, 2009 3:20 PM

Where the teams seeded going into the event. It seems that teams 1-11 for example will have the advantage of going last and determining which strategies work the best. Otherwise, looks exciting.

9. silverback wrote...

July 8, 2009 3:22 PM

On the North Pad WOD, do all 4 athletes work on pull-ups until all 12 sets are completed or can you split up and/or alternate on the movements? Thanks

10. Addi wrote...

July 8, 2009 3:22 PM

I think the pullup question has been exhausted the last week or so. I thought they were pretty clear at last year's games that C2B was the standard for THAT workout, and that it was NOT the new CF standard. I think that if the pullups were in a shorter workout, I would have expected C2B. As a max-rep effort, however, I think mid-neck is a good call.

I'm really looking forward to Friday. It's going to be FUN, and I think competition is going to be fierce. I'm getting anxious about that hill run, though - that just looks nasty.

11. Christopher Brown wrote...

July 8, 2009 3:22 PM

When do we specify who is doing each workout if we have 6 people on the team? In other words do we pick who does what before we get started in the morning or right before each WOD?

Good luck to all the teams! Team EmerFit is looking forward to seeing you all.

July 8, 2009 3:32 PM

Some teams had to go first, some had to go last. And a team going first or last will always have to do that so the time between workouts remains consistent. I don't think any team will have noticeable advantage. All in all, looks like a great crop of wods!

July 8, 2009 3:40 PM

The team has 20min to accumulate 3 sets of pull-ups and a 3RM OHS. Any order, any combination. You have one barbell and one pull-up bar. It will probably be a good idea to maximize time on each.

14. Darren wrote...

July 8, 2009 3:42 PM

Are step ups ok for Box Jumps?

July 8, 2009 3:43 PM

You'll be able to select from your team members when you check in for the workout.

16. silverback wrote...

July 8, 2009 3:50 PM

Thanks Tony, Great job to you and all of CFHQ. You have a huge task with organization and all efforts have been completly awesome. Much thanks from CrossFit Valley Park.

17. Johnny D wrote...

July 8, 2009 3:52 PM

in the scoring for the North Pad wod..

Do the Judges add up the TOTAL of you 3 sets of pullups?
Set 1 - 35
Set 2 - 15
Set 3 - 24
**Score = 74

Or do they take the best attempt of your three sets at max pulls and that is your score?
Set 1 - 35
Set 2 - 15
Set 3 - 24
**Score = 35

18. ddziabenko wrote...

July 8, 2009 4:02 PM

I like this collection of workouts. They test all metabolic pathways (3RM, 500m run, long metcon), are diverse, and challenge most of the 10 physical skills.
One could nitpick that Agility and Flexibility as well as upperbody movements are comparatively under-represented. I think a series of short sprints (with change of direction), L-pull ups, and maybe muscle ups instead of pull ups, would have emphasized these aspects to a greater extent.
Just looking at these workouts, my legs start to hurt =). First wallball, then row, then jump, swing, slight push, deadlifts, run, then overhead squat. Good luck!

July 8, 2009 4:03 PM

Johnny D,
Total reps, so in your example, the score for that one athlete would be 74.

20. GW wrote...

July 8, 2009 4:12 PM

I'm still a little unsure of the scoring for the pull-up/OH workout.
Here is my interpretation.
Every team member scores a 3RM on the overhead, scoring only the highest mark (i.e. if they have sets of 200, 215, 225) then there score is 225. At the end, the 3RM of each team member is added up for the team score (225, 200, 135, 135 = 695 for the team)
For the pull-ups, it is total pull-ups performed in three sets by each team member. Then those totals are added up. Say this team has a total of 300. Would the final team score be 995??
Thanks in advance.

21. ZM wrote...

July 8, 2009 4:16 PM

Quick question on the Deadlifts for the Stadium workout: do the men and then women need to do all 30 in a row each, or can they do say 3 sets of 10, taking turns on the bar between sets.

22. Christopher Brown wrote...

July 8, 2009 4:23 PM


Thanks for the clarification and for all the work on this event. We are looking forward to it!

Chris B.

23. Travis wrote...

July 8, 2009 4:42 PM

I also have a question about the PU/OH workout. Are the athletes solely responsible for getting the bar into position for the overhead, or are there going to be racks provided? If there's no racks, can teammates help lift the bar to the shoulders of the lifting athlete, and then they take it from there?? If the athlete has to clean and jerk it up, it will drastically change the lift...

24. Tony Budding replied to comment from GW...

July 8, 2009 4:47 PM

Yes, exactly.

ZM, each athlete has to finish the 30 before the next athlete can go.

Travis, yes, you have a rack (it's in the list of gear).

25. Darren wrote...

July 8, 2009 5:23 PM


Can you do step ups for box jumps?

26. dan colson wrote...

July 8, 2009 5:27 PM

Sorry Tony, one more ? on the OH/pull-up, the rules state:
-The greatest successful loads lifted by each athlete are tallied, and added to the total reps for the 12 sets of pull-ups performed to become the team score.

I want to clarify if it's each team members OH 3 RM that is added to the total or just the best 3 RM out of the 4.

To me it reads all team members (4) 3 RM-OH are added to the 12 sets of pull-ups, so you would ahve 16 scores added together. Yes?

Great WODS! Can't wait for friday!

July 8, 2009 5:36 PM

Correct. Each athlete's best 3RM OHS (so 4 numbers) plus the 12 sets of pull-ups.

July 8, 2009 5:52 PM


Can teammates assist athletes in getting the bar into the overhead position, or must the individual jerk/snatch the bar overhead? Thank you...

July 8, 2009 7:24 PM

No, the athletes will have to manage the bar themselves from the rack through all three reps.

30. Ruben wrote...

July 8, 2009 7:31 PM

On The North Pad WOD: do all 12 pull ups sets have to be completed prior to moving onto the OHS or is it mixed up as we see fit?

Thank You

31. Derek wrote...

July 8, 2009 8:00 PM

Your response to silverback re: ohs/ pullup wod has me confused--- in the description of the wod, #3 says- each athlete does their pullups, and then #4 says each athlete does ohs.

This is different than the response- which seems to say you can do any order.

Could you pls clarify?


32. dan colson replied to comment from Derek...

July 8, 2009 8:56 PM

Derek, the 4 team members have 20 min for each of them to do the 3 max pull-up sets as well as find their 3 RM in the OHS. Each team will have their own strategy for order etc. My guess is the 20 min will tick by pretty quickly especially when negotiating the max attempts. The difficulty will be for everyone to find their max in just 20 min.

33. theBurch wrote...

July 8, 2009 11:50 PM

Tony - great job as always.

34. Bonnie wrote...

July 9, 2009 6:29 AM

Quick question for stadium workout;
I read above that the deadlifts need to be completed by the athlete before the next athlete can start. Will that be the same for the wall ball as well?

35. Erin from Atlanta wrote...

July 9, 2009 6:33 AM

Good luck Crossfit Atlanta!! We'll be routing for you from home!!

36. Tony Budding replied to comment from Derek...

July 9, 2009 7:21 AM

Any order. There are two overall criteria, which were listed in two points, not intending to imply that they had to occur in that order.

Yes, all 30 wallball have to be completed by each athlete before the next athlete finishes.

37. Justin wrote...

July 9, 2009 8:49 AM

These workouts are brilliant. Perfectly designed. I love it!

38. Amber replied to comment from Darren...

July 9, 2009 1:28 PM

I just popped over to your affiliate blog and see why you're asking about the step ups. Legitimate question looking at the situation with one of your team members and knee surgery. Good luck to you!

39. ???? replied to comment from ??...

July 9, 2009 3:06 PM

Should only be C2B - that is the standard!

40. ?? wrote...

July 9, 2009 3:24 PM

Sorry.. i don't read this site daily. Where is the discussion on the C2B pullups?? I've been told by our coach that it IS the crossfit standard and we held one of the regional events, so we're not just a rouge crossfit operation.

So sorry.. but I think them not using C2B on this WOD is LAME.

41. Damon wrote...

July 9, 2009 5:07 PM

The standard for this WOD is what HQ says it is. Why bother discussing?

42. ace wrote...

July 9, 2009 5:53 PM

man this is gonna be crazy!!

43. Tom replied to comment from ??...

July 9, 2009 7:57 PM

That's awesome that you've been told that by YOUR coach. It's unfortunate that YOUR coach got it wrong and has misinterpreted information. C2B is NOT the standard.

44. Jesse Ward wrote...

July 9, 2009 9:21 PM

Tony, Dave, Nicole, Coach, Lauren and whoever I don't know who made these workouts!

AWESOME JOB!!!! These are going to be so much fun!!! I live for this, can't wait for tomorrow!

Thanks so much!
Jesse and Crew

45. Cooper wrote...

July 10, 2009 10:28 AM

These are so awesome! Very, VERY creative.