Dog Days

Fitness Competitions

Welcome to the new breed of fitness competitions!

dog days of summer fitness competitions roswell

Into the Inferno

Day(s)

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Hour(s)

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Minute(s)

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Second(s)

Dog Days of Summer V Returns!!


Registration Fees (per athlete)

Registration is Now Closed

Box Owners & Military Discounts available. Please email us Info@DogDaysComps.com

Partners

noGRAINola

Yummy Fuel Provided By

Restaurant Holmes

Details

3 PERSON TEAMS

Teams will consist of all male or all female athletes.

P

RX & Scaled

RX & Scaled divisions. Winning scaled division because you went Team Sandbag does not represent the spirit of the comp.

$55

Cost is for event registration.

Heat Schedule

Check-in 07:00-08:00  |  Athlete/Judges Briefing 08:00-08:30  |  09:00 GO TIME!!

It is imperative that you arrive on time. We have a GO TIME of 09:00 with or without you. Come prepared and ready to work.

WODS & Standards

RX

WOD 01 | Death Valley | For Time (12min cap)

For Time
12 min cap

10 Burpee Box Jump (30/24)
15 Thrusters (115/85)
20/12 Cal Assault Bike
15 Thrusters
10 Burpee Box Jump


At go, person 1 will run to the plyo box to begin their burpee box jumps. The athlete must be facing the box during all 10 reps. After completing all 10 reps, they will advance to 15 barbell thrusters. After completing all thrusters the athlete will advance to do 20 calories on the assault bike. After completing all 20 calories on the assault bike, the athlete will go back to do 15 thrusters, back to 10 burpee box jump, then sprint back to tag person 2 who will do the same sequence that person 1 just did. After person 2 completes their sequence they will sprint back to tag person 3 who will complete the same sequence. Once person 3 sprints back through the finish line, the time will be logged.

  • Burpee Box Jump: The athlete must touch the chest to the ground, come back to their feet, jump off of two feet, land on 2 feet, and show full hip extension at the top.
  • Thruster: The barbell starts on the ground, and the athlete must elevate it into the rack position. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement, the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips, and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-rep. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-rep. Going up on the toes is permitted as long as the feet remain stationary.
  • Assault Bike: Get on the bike, say a few prayers, and pedal like hell.
WOD 02 | A Chance of Heavy Thunder & Lightening | Complex

BB Complex | Best score from each teammate | 8 Mins*
Clean & Jerk + Hang Clean & Jerk + Thruster


For a successful complex, the athlete will clean the bar from the ground to the front rack position (any form of clean is permitted). The athlete will then jerk the bar overhead to a full lockout position (any form of a shoulder to overhead will count). To complete the jerk, the elbows must be fully locked along with the hips and knees as well as with both feet in line together. The athlete must then bring the barbell down and into a hang clean. The athlete will hang clean the barbell up to the front rack position and then jerk the barbell to a lockout overhead with the same standards already stated for the jerk. The athlete will then complete a thruster. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement, the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips, and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-rep. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-rep. Going up on the toes is permitted as long as the feet remain stationary.

Once the weights leave the ground, they may not return to the ground until the judge signals the complex is complete. If the weights touch the ground at any point prior to the judge’s completion signal, the complex will not count.

All three athletes must complete their max weight for the complex in the allotted amount of time. They get as many attempts as they like. They can switch out at any time. There will be one barbell and one set of weights for each team. If an athlete does not complete a complex, that athlete’s score will be a zero. The team’s score will be each of the three athlete’s best complex weight added together.

WOD 03 | Drop It Like It's Hot | AMRAP14

AMRAP
14 min

150 pistols
100 Wall Balls (30/20)
50 Ring Muscle-Up

*Tie Breaker: Time when all 150 pistols completed


At go, the team will complete 150 alternating pistol squats. After completion of all pistols, the team will complete 100 wall balls. After completion of all wall balls, the team will move into 50 ring muscle ups. It is an AMRAP so if/when a team finishes all 50 RMU, they will move back to 150 alternating pistols. If a team does not finish within the time cap, their score will be the total reps completed. The work may be divided among the team however they choose.


  • Pistols: The athlete begins with the hips and knee fully extended on the weight-bearing leg. The other leg must remain in front of the athlete’s body. The hip crease must pass below the top of the knee on the weight-bearing leg, and the athlete must return to full hip and knee extension of the weight-bearing leg at the top. If any part of the athlete’s body other than the foot on the weight-bearing leg touches the floor during the repetition, the rep will not count. Athletes must alternate legs after every successful rep and must complete a successful rep before beginning a rep on the other leg. Athletes may not rest the non-working leg on the weight-bearing leg or use the hands/arms to push into the weight-bearing leg. Athletes may hold onto the non-working leg.
  • Wall Balls: In the wall ball, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the specified target. If the ball does not hit the target, that rep will not count. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep (no bouncing).
  • Ring Muscle Ups: Athlete must begin with, or pass through, a hang below the rings with arms fully extended and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. If consecutive kipping muscle ups are performed, a change of direction below the rings is required. Swings or rolls to support are not acceptable. (From the CF Games website).
WOD 04 | Burnt to a Crisp | Grit

To Be Announced

Top four (4) teams will compete in a final WOD sure to cause a ruckus.

Scaled

WOD 01 | Death Valley | For Time (12 min cap)

For Time
12 min cap

10 Burpee Box Jump/Step Up (24/20)
15 Thrusters 75/55
20/12 Cal Assault Bike
15 Thrusters
10 Burpee Box Jump


At go, person 1 will run to the plyo box to begin their burpee box jumps. The athlete must be facing the box during all 10 reps. After completing all 10 reps, they will advance to 15 barbell thrusters After completing all thrusters the athlete will advance to do 20 calories on the assault bike. After completing all 20 calories on the assault bike, the athlete will go back to do 15 thrusters, back to 10 burpee box jump, then sprint back to tag person 2 who will do the same sequence that person 1 just did. After person 2 completes their sequence they will sprint back to tag person 3 who will complete the same sequence. Once person 3 sprints back through the finish line, the time will be logged.

Standards:

  • Burpee box jump: The athlete must touch the chest to the ground, come back to their feet, jump off of two feet, land on 2 feet, or step up and show full hip extension at the top.
  • Thruster: The barbell starts on the ground, and the athlete must elevate it into the rack position. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement, the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips, and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-rep. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-rep. Going up on the toes is permitted as long as the feet remain stationary.
  • Assault Bike: Get on the bike, say a few prayers, and pedal like hell.
WOD 02 | A Chance of Heavy Thunder & Lightening | Complex

BB Complex | Best score from each teammate | 8 Mins*
Clean & Jerk + Hang Clean & Jerk + Thruster

For a successful complex, the athlete will clean the bar from the ground to the front rack position (any form of clean is permitted). The athlete will then jerk the bar overhead to a full lockout position (any form of a shoulder to overhead will count). To complete the jerk, the elbows must be fully locked along with the hips and knees as well as with both feet in line together. The athlete must then bring the barbell down and into a hang clean. The athlete will hang clean the barbell up to the front rack position and then jerk the barbell to a lockout overhead with the same standards already stated for the jerk. The athlete will then complete a thruster. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement, the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips, and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-rep. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-rep. Going up on the toes is permitted as long as the feet remain stationary.

Once the weights leave the ground, they may not return to the ground until the judge signals the complex is complete. If the weights touch the ground at any point prior to the judge’s completion signal, the complex will not count.

All three athletes must complete their max weight for the complex in the allotted amount of time. They get as many attempts as they like. They can switch out at any time. There will be one barbell and one set of weights for each team. If an athlete does not complete a complex, that athlete’s score will be a zero. The team’s score will be each of the three athlete’s best complex weight added together.

WOD 03 | Drop It Like It's Hot | AMRAP14

AMRAP
14 min

150 Goblet Squats (53/35)
100 Wall Balls (20/14)
50 Pullups (thin green band allowed)

*Tie Breaker: Time when all 150 goblet squats completed
**A thin green band will be allowed for pullups (We use Rogue #3: 41″ x 1.13″ x 0.18″ / 65lbs)


At go, the team will complete 150 goblet squats. After completion of all goblet squats, the team will complete 100 wall balls. Acompletionetion of all wall balls the team will move into 50 pull-ups. It is an AMRAP so if/when a team finishes all 50 pull-ups, they will move back to 150 goblet squats. If a team does not finish within the time cap, their score will be the total reps completed. The work may be divided among the team however they choose.


  • Goblet Squat: The kettlebell is held in both hands, centered on the body. The squat movement starts with your knees and hips fully extended. You must squat deep enough for your hip crease to be below the level of the top of your knee. You must return to the start position to finish the rep. If you drop (let go of while in the air) the kettlebell at any point, the penalty will be 10 burpees.
  • Wall Balls: In the wall ball, the ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to the specified target. If the ball does not hit the target, that rep will not count. The rep is counted when the ball makes contact with the target. If the ball is dropped, it must come to a full stop on the ground before the athlete may pick it up for the next rep (no bouncing).
  • Pullup: This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom with the feet off the ground. At the top, the chin must clearly break the horizontal plane of the bar.
WOD 04 | Burnt to a Crisp | Grit

To Be Announced

Top four (4) teams will compete in a final WOD sure to cause a ruckus.

registration

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venue details

CrossFit Breaking Boundaries

Same location – Old Monkey Joes

Location

CrossFit Breaking Boundaries
700 Holcomb Bridge Rd #200
Roswell, GA 30077