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90 Day Challenge Standards

The 90 Day Challenge officially begins January 1st!

All measurements and WOD’s need to be complete and sent by January 10th at 10:00pm to Coach James at [email protected]

Please let us know if you have any questions!  Good Luck!

Body Measurements:

Neck: Place the tape at the base of the neck. Measure the circumference.

Waist: Place the measuring tape about a 1/2 inch above your bellybutton (at the narrowest part of your waist) to measure around your torso. When measuring your waist, exhale and measure before inhaling again.

Hips: Place the measuring tape across the widest part of your hips/buttocks and measure all the way around while keeping the tape parallel to the floor.

BodyFat %: Here is a is simple online calculator to link in the post and reference in the video.

Before / After Photos:
BOTH a front view and side view.
Men: Shorts / no shirt
Women: Shorts / sports bra or tank top.
Dress to your comfort level!  Photos are not shared with anyone other than the judging staff.

Benchmark WODs:
(WODs will be scheduled in class on Thursdays and Sundays. It is your responsibility to come in those days or make them up on your own.)
FRAN! (Scheduled: Thursday. 1/1/15)

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  • Pull Ups: Chin over the bar, full extension of arms at bottom.
  • Ring Rows: Top of the ring shoulder height. Ballistic block directly underneath pull up bar. Rings must touch body & arms extend fully when lowering for every rep.
  • Note: Jumping Pull Ups of any kind do not count. Athletes performing regular pull ups must jump to a bar, establish a dead hang, and have the feet clear of the ground when fully extending (no toe pushing).
  • Barbell Weight: (95/65), (75/55), (55/35). These are the only options. No in between weights count for this competition.


10K ROW! (Done on your own)

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  • No time limit.
  • You MUST photograph and email a picture of the monitor displaying the time and meters rowed.
  • This WOD will not be programmed in classes. It typically takes 45 minutes to an hour depending on your rowing abilities.



7 Minutes of Burpees! (Scheduled: Sunday. 1/4/15)

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  • Chest to the deck when on the ground.
  • Both hands must touch the target exactly 6″ above max overhead reach.
  • When Measuring: Arm inline with the ears reaching straight to the ceiling. Extend elbows and straighten fingers.


1 RM Back Squat! (Scheduled: Thursday. 1/1/15)

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  • Hip crease below parallel.
  • Full extension of the hips and knees (all joints stacked) when standing.
  • Barbell must be returned to the squat rack. The rep will not count if you drop it!


90 Day Challenge Open WOD! (Scheduled: Thursday. 1/8/15)

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  • 10 Minute AMRAP of: 15 Ground to Overhead (75/55), 30 Double Unders
  • Ground to overhead any way possible (Snatches, Clean + Jerk or Push Press or Strict Press, Squat Clean Thruster ect…)
  • Barbell must be loaded with full sized plates.
  • The plates must touch the ground every rep and end, overhead with the hips, knees, and arms locked out.
  • Double Unders Only. Single Unders will not count in this challenge.


Remember, all measurements and WOD’s need to be complete and results sent by January 10th at 10:00pm to Coach James at [email protected]!

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