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Upcoming Crossfit Competition (See All):

8th Annual WOD For Toys! 2019 <br>Hosted By CrossFit Salvo
8th Annual WOD For Toys! 2019
Hosted By CrossFit Salvo
Sat, Dec 7, 2019 9:00 AM - 3:00 PM
Brighton, CO 80601, USA
$225.00 • 4 Person Team
Masters of the Universe 2019 <br>Hosted By CrossFit KS
Masters of the Universe 2019
Hosted By CrossFit KS
Sat, Dec 7, 2019 9:00 AM - 4:00 PM
Albany, NY 12205, USA
$135.00 • 2 Person Team
Peace, Love & WOD's 2019 <br>Hosted By CrossFit Oakdale
Peace, Love & WOD's 2019
Hosted By CrossFit Oakdale
Sat, Dec 7, 2019 8:30 AM - 12:00 AM
Oakdale, CA 95361, USA
$120.00 • 2 Person Team
2019 GainDeer Games <br>Hosted By Anthem CrossFit
2019 GainDeer Games
Hosted By Anthem CrossFit
Sat, Dec 7, 2019 8:00 AM - 12:00 AM
Pensacola, FL 32534, USA
$150.00 • Team
NorCal Teens 2013 <br>Hosted By TJ's Gym - Crossfit
NorCal Teens 2013
Hosted By TJ's Gym - Crossfit
Sun, Apr 21, 2013 7:00 AM
San Rafael, CA 94901, USA
Starts at $99999.00 • Individual
Empire Classic Games 2013 <br>Hosted By CrossFit Spokane Valley In Northern Quest Resort & Casino
Empire Classic Games 2013
Hosted By CrossFit Spokane Valley In Northern Quest Resort & Casino
Sat, May 11, 2013 7:00 AM
North Hayford Road, Airway Heights, WA 99001, USA
Starts at 99999.00 • Individual
CFR's 1st Annual Battle at the Beach 2013 <br>Hosted By CrossFit Rehoboth
CFR's 1st Annual Battle at the Beach 2013
Hosted By CrossFit Rehoboth
Fri, Jun 14, 2013 9:00 AM - Sat, Jul 13, 2013 9:00 PM
Rehoboth Beach, DE 19971, USA
$10.00 • Individual
ATLAS GAMES INDIVIDUAL 2013 <br>Hosted By Titan CrossFit
ATLAS GAMES INDIVIDUAL 2013
Hosted By Titan CrossFit
Sat, Jun 15, 2013 7:00 AM - 5:00 PM
Cockeysville, MD 21030, USA
Starts at $99999.00 • Individual
Rookie Rumble 2 2013 <br>Hosted By The Bar Athletics
Rookie Rumble 2 2013
Hosted By The Bar Athletics
Sun, Jun 16, 2013 8:30 AM
Hercules, CA 94547, USA
$50.00 • Individual
ATLAS GAMES TEAM 2013 <br>Hosted By Titan CrossFit In
ATLAS GAMES TEAM 2013
Hosted By Titan CrossFit In
Fri, Apr 26, 2013 12:00 AM
$200.00 • Individual
See All Upcoming Crossfit
Events & Competition

CrossFit West Covina Insights

• This is a past crossfit competition.
• See: The Gym Crossfit Competitions or All Upcoming Crossfit Competitions.

Team Workouts

Stars and Stripes (For Time)See Details
Advanced Division 
50 Cal Bike (This is also scored as a workout!) 
13 Snatches (135/95)
50 Kb Swings (70/53)
13 Clean n Jerks (185/125)
50 Burpee Box Jump Overs (24/20)
13 Front Squats (225/155)
50 Toes to Bar
13 Deadlifts (315/215)

Intermediate/ Masters Divisions
50 Cal Bike (This is also scored as a workout!) 
13 Snatches (115/75)
50 Kb Swings (53/35)
13 Clean n Jerks (155/105)
50 Burpee Box Jump Overs (24/20)
13 Front Squats (185/125)
50 Knees to Chest 
13 Deadlifts (255/175)

Beginner Divisions
50/40 Cal Bike (This is also scored as a workout!) 
13 Snatches (75/55)
50 Kb Swings (53/35)
13 Clean n Jerks (105/75)
50 Burpee Box Jump Overs (20/16)
13 Front Squats (155/115)
50 Hanging Knee Raises 
13 Deadlifts (205/155)

-KEY NOTES-
  1. The time on the bike is its own score, the judge will write down how long it takes you to achieve 50 Calories using the Clock not the timer on the bike 
  2. If you are unable to complete the workout in the time cap you will be scored on total reps completed 
  3. Hanging Knee Raises - Knees must raise above the Hip Line 
  4. Hangin Knees to Chest - Knees must raise above the Chest 
  5. KB Swings- will be completed by bringing the kettle bell above the head
  6. Burpee box jump overs- will be started with a burpee and completed once athel
Stars and Stripes (50 Cal Bike)See Details
The workout Stars and Stripes begins with a 50 Cal Bike, these 50 Calories will be considered its own score so move fast!
The Goal here is to test your stamina! 
Go to fast and burn out for the rest of the workout, take it easy and end up in last place 
-Key Notes-
  1. The judge will write down how long it takes you to achieve 50 Calories using the Clock, not the timer on the bike. 
  2. Athletes may switch as much as they like 
  3. Once 50 Cals are completed continue on with the rest of the workout 
  4. Make sure the judge writes down your time hate for you to have to do it again!! :P
Damn You KarenSee Details
There will have be 2 parts to this workout, 2 scores to this workout. 
This is Part A!

"Damn it Karen"
With a 15min Running Clock 

Part A) 
Complete Karen For TIme!
150 Wallballs 
Advanced Division (30/20) 
Intermediate/ Masters Division (20/14)
Beginner Division (14/10) 

-Key Notes- 
1) Men will shoot wall ball to a 9ft target 
2) Women will shoot wall ball to a 8ft target 
3) All divisions will shoot to the same hight but will use weights as prescribed by division
4) You may switch while ball is in air or pass back and forth as long as the target is hit

Part B) 
With Remaining Time 
Establish a 1 Rep Max Complex 
Score is Total weight combined as a Team 

Complex 
1 Clean (Can be Power or Squat)
1 Front Squat 
1 Shoulder to Overhead

-Key Notes- 
1) Athletes are responsible for knowing how much weight is lifted, judge is there to simply verify at the end, not during. 
2) After the clean (power or squat) you must stand fully before performing a front squat 
3) The shoulder to over head can be any movement (Push Press, Push Jerk, Split Jerk) 
4) You must show complete control of the Shoulder to Overhead (Elbows Locked Out, Feet together) 
5) Again! You must show complete control of the Shoulder to Overhead (Elbows Locked Out, Feet together) 
Do not argue with the judge, take discrepancies to the head judge 
Damn It Karen (complex)See Details
There will have be 2 parts to this workout, 2 scores to this workout. 
This is Part B!

"Damn it Karen"
With a 15min Running Clock 

Part A) 
Complete Karen For TIme!
150 Wallballs 
Advanced Division (30/20) 
Intermediate/ Masters Division (20/14)
Beginner Division (14/10) 

-Key Notes- 
1) Men will shoot wall ball to a 9ft target 
2) Women will shoot wall ball to a 8ft target 
3) All divisions will shoot to the same hight but will use weights as prescribed by division
4) You may switch while ball is in air or pass back and forth as long as the target is hit

Part B) 
With Remaining Time 
Establish a 1 Rep Max Complex 
Score is Total weight combined as a Team 

Complex 
1 Clean (Can be Power or Squat)
1 Front Squat 
1 Shoulder to Overhead

-Key Notes- 
1) Athletes are responsible for knowing how much weight is lifted, judge is there to simply verify at the end, not during. 
2) After the clean (power or squat) you must stand fully before performing a front squat 
3) The shoulder to over head can be any movement (Push Press, Push Jerk, Split Jerk) 
4) You must show complete control of the Shoulder to Overhead (Elbows Locked Out, Feet together) 
5) Again! You must show complete control of the Shoulder to Overhead (Elbows Locked Out, Feet together) 
Do not argue with the judge, take discrepancies to the head judge 
DEVILS GRIPSee Details
WOD 3
-5min Amrap-
Partner A) Max Effort Devil Presses (50/35)
Partner B Farmer Carry (90/70)

Beginner weights: Devil Presses (25/15) Farmer Carry (50/35)  
Intermediate/Master weight: Devil Presses (35/25) Farmer Carry (70/50)

-Key Notes-
1) Partner A can only work while Partner B Farmer Carries the weight, if the weight hits the ground no reps will be counted during that time 
2) Partners can switch as many times as they like, but the Farmer Carry weight must be lifted before performing any Devil Presses 
3) Score is total reps completed in 5min. This will be the last workout of the day! go all out 

Crossfit Competitions Hosted By/In CrossFit West Covina :

Host Gym:

Athletes From CrossFit West Covina (See All):