Women's WOD Jam

It is with a heavy heart, but a positive outlook that we would like to announce that we are retiring the Women’s WOD Jam competition.

Women’s WOD Jam started as a small, internal competition in Denver, Colorado that wasn’t even called Women’s WOD Jam. Throughout the years, we have seen hundreds of female athletes compete at all skill levels, and have watched many of you hit personal records during our infamous strength ladders. And in 2022 we had our most successful year to date.

We want to say thank you to all of the gyms that hosted Women’s WOD Jam, to all of the volunteers we have had throughout the years, to every single company and individual who made donations for prize bags, to our families for dealing with us during the months of planning and executing, and a BIG thank you to every single athlete who signed up, competed, and gave it your all on the competition floor. We did this for almost ten years for you; the athlete. We created this competition for the new CrossFitter who wanted to put their hat in the ring and have a safe and encouraging environment to throw down, but also for the athlete who was at the top of their game. Again, we thank you.

We know that people look forward to this competition every year, so for that we are sorry to disappoint, but after many conversations we are confident in our decision.

Thank you,

Kyla Bullock & Veronica Vantuno
Women’s WOD Jam LLC

Hangin on to Tuesday…..
Who loves rope climbs!?!

📸
🪢
2022 Womens WOD Jam held at .fitco

We put out a survey and one of the top moments was people getting their first rope climb ever and also during the workout we had a team that the entire crowd cheered for to the very end.

📸
📍 .fitco

PHOTO PREVIEW FROM OUR RX LADIES via

Email will be coming to your email today with the link and PIN for FREEEEEEEE downloads.

And that’s a wrap.

We are going to crack open a beer and reflect on this year and do a much more thought out post in the following week. But THANK YOU to everyone who makes this possible. 💕💕

Just a few set up notes for TODAY

Ladder, you will zig zag for the next bar

Floater is set u at the table near garage door. Timer will be on an iPad

(Third pic)This is the general set up for wod 3

A few pics from our first year. At this time it was called CrossFit Girl Jam and it was strictly an internal comp.
We have evolved but couldn’t help but post these originals. #2013

Heats have been sent to athletes! Athletes- let us know if you didn’t receive an email at [email protected]

FLOATER presented by
(4 minutes)

Sandbag hold (150 #/100 #), while other athlete does
Open: reverse lunges (2:1)
Rx: pistol (1:1) (reps).

Floater WOD Description:
Open:
AMRAP 4 minutes (work can be split however between partners)
Partner A holds 100 # sandbag while Partner B completes as many reps as possible of reverse alternating bodyweight lunges (2:1). The partner holding the sandbag must hold it at the torso in a “bear hug.” Partners may switch off however many times they prefer. When switching off between movements, the sandbag must be picked up from the ground, not handed off between partners. The partner performing lunges must wait to start working until the partner holding the sandbag has picked it up and is standing with hips fully extended.

Score: Total number of lunges performed in 4 minutes. Masters coefficient: +5 reps

Rx:
AMRAP 4 minutes (work can be split however between partners)
Partner A holds 150 # sandbag while Partner B completes as many reps as possible of alternating pistols (1:1). The partner holding the sandbag must hold it at the torso in a “bear hug.” Partners may switch off however many times they prefer. When switching off between movements, the sandbag must be picked up from the ground, not handed off between partners. The partner performing pistols must wait to start working until the partner holding the sandbag has picked it up and is standing with hips fully extended.

Score: Total number of pistols performed in 4 minutes. Masters coefficient: +5 reps

Open division floater hint.
Floater will be released this weekend for both divisions.

Teams have 10 minutes to complete the following:

A.
1 Rope Climb (Legless/Standard)
15 Synchro Burpees to plate (jump to 35 # plate)
1 RC
15 Synchro 1DB (per athlete) lateral box step-overs (meet at the top) 20” (50 #/35 #)
1 RC
15 Synchro Burpees to plate
1 RC
15 Synchro 1DB (per athlete) lateral box step-overs (meet at the top) 20” (50 #/35 #)
1 RC

Partners can split up the rope climbs however they prefer (for example, one partner can do all of them). For the synchro burpees, athletes must jump on top of the plate with both feet (but may step down). Partners must meet on top of the plate at the same time for the rep to count.

For the synchro burpees, if one athlete lands before the other partner, she must wait on top of her plate until her partner lands on top of her plate. For the synchro lateral step-overs, much like the synchro burpees, partners must meet on top of the box for the rep to count. Each athlete will have their own dumbbell and can hold it however they like.
For the standard rope climbs, feet can be used on the way up and the way down. For legless, no feet can be used on the way up, but on the descent, feet can be used.

B. At minute 10, ALL teams will have a 1 minute rest (If your team finishes before the 10 minute cut-off, you will rest until minute 11 and start Part B with everyone else).
Then from minutes 11-13, all teams will perform AMREP (as many reps) T2B in 2 minutes (one partner working at a time). For the T2B, the feet must hit the pull up bar before the buzzer for the rep to count.

Scoring: Teams will receive 2 scores for this WOD. Part A: Score will either be the time to complete the Chipper, OR 10 minutes plus the number of uncompleted reps. For example, for a team that does not finish 15 DB lateral step-overs and 1 rope climb, their time will be 10:16 (16 reps left over). Part B: total number of T2B

Masters Coefficient: For Part A Masters teams will get 5 seconds taken off their score. For Part B, Masters teams will get 3 Toes-to-bar added to their score.

WOD 3 hint.

Workout will be announced this weekend.

1 person from the team will need to be able to do rope climbs. (Rx: legless Open: regular)