2023.3 – EVENT 6 – “Don’t Break Finale”
Athlete 1: 15/12 Calorie C2 Standing Bike 3 Rope Climbs Athlete 2: 15/12 Calorie C2 Standing Bike 30 Pistols Athlete 3: 15/12 Calorie C2 Standing Bike 150 Double Unders Athlete 4:
2023.3 – EVENT 5 – “Jump For Joy”
“Jump for Joy” Male + Female Pair alternate full rounds with a partner AMRAP 9 25’ Backwards Sled Drag 10 Broad Jumps (6ft / 5ft)
2023.3 – EVENT 4 – “21-15-9 Complex”
“21-15-9 Complex” AMRAP 9 Male + Female Pair (155/105) 21 Deadlifts 15 Cleans 9 Snatches 21 Pull Ups 15 Chest to Bar Pull Ups 9 Bar Muscle Ups Scaled: 95/65lbs, 45
2023.3 – EVENT 3 – “Nick”
“Nick” Male + Female Pair alternate full rounds with a partner (50’s/35’s) ** Non working athlete stands behind line ** AMRAP 9 8 Double Dumbbell Hang Squat Cleans 4 Deficit Handstand
2023.3 – EVENTS 1 & 2 – “Clean Ladder”
Clean Ladder FFF 1:00 to complete lift, 0:15s Transition Time 115-125-135-145-155-165-175-185-195-205-215-225 Scaled: Teams opt to perform deadlifts instead of cleans Clean Ladder MMM 1:00 to complete lift, 0:15s Transition Time 185-200-215-230-245-260-275-290-305-320-335-350
2023.2 – EVENT 1 – “Adventure Race 2.0”
Teams compete challenges to complete an adventure race
2023.1 – EVENT 6 – “Final Push”
Male + Female Pair AMRAP 7 Max Reps Dumbbell Bench Press (2×60’s/40’s) Weight on sled: 2×45’s men, 1×45 women Scaled: Bench Press 45’s/35’s
2023.1 – EVENT 5 – “Synchro City”
Male + Female Pair 5 Rounds For Time 3 Synchronized Sandbag To Shoulder (150/100) 15 Synchronized Toes to Bar 15:00 Time Cap Scaled: 100/70 D-Ball, Synchronized Sit Ups
2023.1 – EVENT 4 – “Round Off”
Male + Female Pair 10 Rounds For Time, alternate rounds with a partner 5 Devil Presses (2×50/35 dumbbells) 10 Wall Balls (30# to 10’ / 20# to 9’) 20’ Unbroken Handstand
2023.1 – EVENTS 2 & 3 – “Barricade”
MMM and FFF M1 11 Burpees over Barricade 25 Deadlifts 11 Burpees over Barricade M2 11 Burpees over Barricade 20 Front Rack Reverse Lunges 11 Burpees over Barricade M3 11 Burpees
2023.1 – EVENT 1 – “Square Dance”
Waterfall Style, FFFMMM order 2:00 C2 Bike (Calories) 0:30s transition 2:00 C2 Row (Calories) 0:30s transition 2:00 C2 Ski (Calories) 0:30s transition 2:00 Max Time Hang from Pull Up Bar (Seconds)
2022.3 – EVENT 7 & 8 – “Escalation”
For Time (16:00 Cap) 3 Athletes (any gender mix) Athlete 1 30 Alternating DB Snatch (50/35) 30 Box Jump Overs (24”/20”) 30 Toes to Bar Athlete 2 30 Alternating DB Snatch
2022.3 – EVENT 5 & 6 – “Go Shorty”
For Time (16:00 Cap) 3 Athletes (any gender mix) 7-6-5-4-3 Rope Climbs 70-60-50-40-30 Drag Rope Double Unders 25-20-15-10-5 Shoulder to Overhead (185/125) then 1 Ring Muscle Up 1:30 Each Athlete –
2022.3 – EVENT 4 – “Gymnastics Tests – Ring Support”
6:00 – 8:00 Female 3 Max Unbroken Top Ring Support Hold 8:00 – 10:00 Male 3 Max Unbroken Top Ring Support Hold Athlete will balance on top of rings for as
2022.3 – EVENT 3 – “Gymnastics Tests – Strict HSPU”
MF Pair 2 (both at same time) 2:00 Strict Deficit HSPU (wall facing) – 2”/1” deficit Athlete must start with hands on the floor in front of red/blue mat Athlete will
2022.3 – EVENT 2 – “Gymnastics Tests – Pistols”
MF Pair 1 (both at same time, two judges) 1:00 Max Reps Left Leg unbroken pistols 1:00 Max Reps Right Leg unbroken pistols Athlete must balance on foot. Second foot may
2022.3 – EVENT 1 – “Acid Bath”
As a FMFMFM Relay, each athlete will complete: 500m Ski 500m Row 1000m Bike
2022.2 – EVENT 8 – “Strongman Sprints”
FFFMMM 9:00 Cap F1 25m Shuttle Farmers Carry (70LB) 75m Shuttle Run F2 25m Shuttle Yoke Carry (250LB) 75m Shuttle Run F3 25m Shuttle Sled Push (210LB) 75m Shuttle Run M1
2022.2 – EVENTS 6 & 7 – “Bike Time Trial”
MMM and FFF Max Calorie Bike Erg in 10 minutes. One person working at a time. No minimum work requirement. Switch any time.
2022.2 – EVENTS 4 & 5 – “Linda”
MMM AMRAP 10 1-2-3-4-5-6-7-etc Deadlifts (295LB) Bench Presses (185LB) Squat Cleans (145LB) One person working at a time. No minimum work requirement. Switch any time. Scaled 185/135/95 FFF AMRAP 10 1-2-3-4-5-6-7-etc
2022.2 – EVENTS 2 & 3 – “Rocket”
EVENT 1 MMM EVENT 2 FFF AMRAP 15 50 Yard Partner Swim 10 Synchro Push Ups 15 Synchro Air Squats 2 team members perform a full round together while the 3rd
2022.2 – EVENT 1 – “Swim Relay”
FMFMFM Order 1 Round Each Performed as a Relay 100 Yard Swim 7/5 Ruck Burpee to Overhead (45LB Ruck)
2022.1 – EVENT 6 – “10×10 Ski/Lunge”
FF AMRAP 14 Alternate full rounds with a partner 10 Calorie Ski 10 Steps Mixed Grip Lunge (2x35LB Dumbbells)
2022.1 – EVENT 5 – “10×10 WB/HSPU”
MF AMRAP 14 Alternate full rounds with a partner 10 Wall Balls (30LB/20LB) 10 Handstand Push Ups
2022.1 – EVENT 4 – “10×10 Coe”
MM AMRAP 14 Alternate full rounds with a partner 10 Thrusters 95LB 10 Ring Push Ups
2022.1 – EVENT 2 & 3 – “Snatch Ladder”
MMM Sum of Heaviest Load For All 3 Team Members 115, 130, 145, 160, 175, 190, 205, 220, 235, 250 *SCALED* – Teams may choose to have all team members perform
2022.1 – EVENT 1 – “Ruck Run”
FFFMMM 6×1-mile Ruck Run Performed as a relay 30LB Ruck Female 40LB Ruck Male
2021.3 – Events 2 & 3 – “Heavy Handed”
2021.3 – Events 2 & 3 – “Heavy Handed” 50 point event for each MM/FF MM As many reps as possible in 4:00 of: Max reps bench press @ 155# Partner
2021.3 – Event 6 – “NSYNC”
2021.3 – “NSYNC” 100 point event MF For Time (11 Cap) 75 Synchro Deadlifts (95/65) 60 Synchro Shoulder to Overhead (95/65) 45 Synchro Toes to Bar Deadlift synchronization happens at the
2021.3 – Event 5 – “Ball Hard”
Vintage Summer Series 2021.3 – “Ball Hard” MF 100 point event Rx 6 Rounds For Time (11 Cap) 3 Power Clean (205/145) 5 Ring Muscle Ups 15 Synchro Wall Balls (20/14)
2021.3 – Event 4 – “Annie Up”
Vintage Summer Series 2021.3 – “Annie Up” MF 100 point event For Time (Cap 11) 10 GHD Sit Ups 20 Double Unders 20 GHD Sit Ups 40 Double Unders 30 GHD
2021.3 – Event 1 – “Up – Down – Upside Down”
“Up – Down – Upside Down” 100 point event MF Performed as a relay, alternating rounds: Rx As many rounds and reps as possible in 9:00 of: 5 Burpee Box Get
2021.2 – Event 5 – “Kals-Two”
2021.2 – Event 5 – “Kals-Two” MF For Time (10:00 Cap) Rx 100 Double Dumbbell Thrusters (2x 50LB / 2x 35LB) Every 1:00, including 0:00 perform 4 Synchro Lateral Burpees over
2021.2 – Event 4 – “Free Throw”
MMMFFF As a relay: 1 Shuttle Run 40’ Dumbbell Overhead Walking Lunge Sandbag Throw to Target 40’ Dumbbell Overhead Walking Lunge Shuttle Run(s) Rx: 50/35#LB Single Dumbbell Overhead Walking Lunge Scaled:
2021.2 – Events 2 & 3 – “Drag Race”
“Drag Race FFF” FFF For Time (18 cap) 1 Round Each 15 Calorie Bike 30 Heavy Jump Ropes 150’ Sled Drag (75’ there and back) …immediately into… 1 Round Each 12
2021.2 – Event 1 – “Team Run”
MMMFFF Team Run Details will be announced at the athlete briefing
2021.1 – Event 5 – “Air Up There”
Male + Female Pair AMRAP 10 10 Synchro Air Squats 1 Synchro Bar Muscle Up 20 Synchro Air Squats 2 Synchro Bar Muscle Ups 30 Synchro Air Squats 3 Synchro Bar
2021.1 – Events 3 & 4 – “The Lifts”
For Load (Heavier is Better) “The Snatch” Male + Female Pair 1 6 Minutes to Find 1RM Snatch (each) “The Clean and Jerk” Male + Female Pair 2 6 Minutes to
2021.1 – Event 2 – “The Diamond”
For Time (18:00 cap) 33 Synchro Single Dumbbell Overhead Squats 33 Synchro Single Dumbbell Box Step Ups 44 Synchro Single Dumbbell Alternating Hang Snatch 44 Synchro Single Dumbbell Box Step Ups
2021.1 – Event 1 – “The Cluster 2.0”
“The Cluster 2.0” 18 x 1-minute Rounds: Max Cal Ski – One Person Holds Handstand Max Cal Bike – One Person Holds KB Deadlift (1.5/1 pood) Max Cal Row – One
2019.3 – Event 4 – “The Odd March v2”
Event 4: The Odd March v2 2 Athletes (M/F) 20 Min Cap For Time: 8 Rounds: 15 Synchro Front Loaded D-Ball Squats (100/70) 25 Foot Walking Lunge Notes: Athletes will march
2019.3 – Event 1 – “The Sprint”
Event 1: The Sprint Each athlete will run: 100′ down their lane, 75′ back 75′ down their lane, 50′ back 50′ down their lane, 25′ back 25′ down their lane, 100′
2019.2 – Event 5 – “Odd Man Out”
Event 5 🥇🥈🥉 “Odd Man Out” SS2018 – Week 3 3 Co-ed Team Members (MMF or MFF) 10 Min Cap 200 Double Unders 30 Synchro Bar Facing Burpees 60 Co-ed Partner
2019.2 – Event 4 – “The Row”
Event 4 🚣🏻♀️ “The Row” SS2016 – Week 2 2 Team Member (M/F) 50 Min Cap 5k Row *Meters may be split any way
2019.2 – Event 3 – “Amanda”
Event 3 🏋🏽♀️ “Amanda” SS2016 – Week 2 1 Team Member 10 Min Cap 9-7-5 Muscle Up Squat Snatch (135/95)
2019.2 – Event 2 – “Push – Pull – Puzzle”
Event 2 🧩 “Push – Pull – Puzzle” SS2017 – Week 2 4 Team Members 18 Min Cap 100 HSPU 50 Short Rope Rope Climbs Complete a Pyraminx *Split reps any
2019.2 – Event 1 – “Thruster Ladder”
Event 1 “The Thruster Ladder” SS2015 – Week 3 2 Team Members (M/F) 10 Min Cap EMOM both athletes perform 5 thrusters, building in weight until round failure Women start at
2019.1 – Event 5 – “But did you die?”
Scoring: For Repetitions: More is Better “But did you die?” 6 x 2:00 AMRAP 6 Persons ( 3M / 3F ) F1: Kipping HSPU [0:00 – 2:00] F2: Bike for Cal
2019.1 – Event 4 – XXX
Scoring: For Time: Fastest is Better | Time Cap: 9 XXX 2 Person for Time (M / F) 9 Min Cap 30 Snatches 30 Clean and Jerks 30 Thrusters (135/95) Notes:
2019.1 – Event 3 – Can You Hang?
Scoring: For Time: Fastest is Better | Time Cap: 15 Can you hang? 3 Persons ( No M / F Requirement) For Time 15 Min Cap 75 Toes to Bar 50
2019.1 – Event 2 – The Range
Scoring: For Time: Fastest is Better | Time Cap: 15 THE RANGE 1 Person ( M or F ) 15 Min Cap 5 Rounds for Time: Ski 350/250m Shoot a target
2019.1 – Event 1 – The [sic] Synchro
Scoring: For Repetitions: More is Better The [sic] Synchro 2 x 6:00 AMRAP 2 SubTeams (MMM, FFF) 33 Synchro Burpee Box Facing Jump Overs Max Cal Synchro Row in remaining time
2018.3 – Event 5 – “KONG”
Event 5 Announcement “KONG” ??? Event details to be announced Friday.
2018.3 – Event 4 – “FirewoRx”
Event 4 Announcement “FirewoRx” Team of 3 For Time 21 Power Clean (185/125) 9 Ring Muscle Ups 5 Rope Climbs 15 Power Clean (185/125) 7 Ring Muscle Ups 3 Rope Climbs
2018.3 – Event 3 – “Odd Man Out”
Event 3 Announcement “Odd Man Out” Teams of 3 For Time 200 Double Unders 30 Syncro Bar Facing Burpees 60 Partner Deadlifts (240) 30 Syncro Bar Facing Burpees 200 Double Unders
2018.3 – Event 2 – “Balls. Bars. Bestfriends.”
Event 2 Announcement “Balls. Bars. Bestfriends.” Teams of 2 4 Rounds for Time 30 Wall Balls (20/14) Wheelbarrow Walk – Partner A 30 Hang Squat Snatches (45) Wheelbarrow Walk – Partner
2018.3 – Event 1 – “Tour de Force”
Event 1 Announcement “Tour de Force” Teams of 3 15 min AMRAP 10/6 Cal Bike 10 Handstand Push Ups *Partners Alternate Rounds, in order
2018.2 – Adventure Race
EVENT ANNOUNCEMENT Weekend 2 will consist of a single scored event: A 6-person Checkpoint-Style Adventure Race. Teams will be given the locations of several checkpoints along a course. It is up
2018.1 – Event 4 – “Coe”
“Coe” Ten rounds for time of: 10 Thrusters (95/65) 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd
2018.1 – Event 3 – “Jack”
“Jack” Complete as many rounds as possible in 20 minutes of: 10 Shoulder to Overhead (115/85) 10 KB Swings (1.5/1) 10 Box jumps (24/20) Army Staff Sgt. Jack M. Martin III,
2018.1 – Event 2 – “The Baselines”
“The Baselines” “The CrossFit Baseline” 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups – Then – “The Big Baseline” 50 Cal Row 40 DB Squats
2018.1 – Event 1 – “The CrossFit Total”
“The CrossFit Total” Establish Max Strict Press Establish Max Back Squat Establish Max Deadlift *Score is Total Load Welcome to Benchmark Week. #ThinkOutsideTheCube #VSSWeek1 #BenchmarkWeek
2017.2 – WOD 5 – The Cluster
“The Cluster” 8 x 1-minute Rounds: Max Cal Ski – One Person Holds Handstand Max Cal Bike – One Person Holds KB Deadlift (2/1.5) Max Cal Row – One Person Hangs
2017.2 – WOD 4 – Push. Pull. Puzzle.
“Push. Pull. Puzzle.” For Time 100 Handstand Push-ups 50 Rope Climbs Complete a Rubik’s Cube
2017.2 – WOD 3 – Pick Your Poison
“Pick Your Poison” 60 // 30 – 20 – 10 // 18 – 15 – 12 – 9 – 6 Overhead Squats (75/55) Push Ups to Plate
2017.2 – WOD 2 – Thruster? I Barely Know Her
“Thruster? I barely know her!” 10 min AMRAP 10 Cal Row 10 Thrusters* M – 95/115/135/155/175/185/205/225 F – 65/75/85/95/105/115/125/135
2017.2 – WOD 1 – “Grip it and Rip it”
“Grip it and Rip it” 2 Athletes will compete: 8 Min AMRAP 8 Hang Clean and Jerks (95/65) 8 Toes to Bar Note: If an athlete competed in the Week 1
2017.1 – WOD 4 – “FAST AND FURIOUS 9”
Sponsored by Kill Cliff “Fast and Furious 9” 2 Rounds for Time 5 Squat Cleans (225/155) 150 Double Unders 5 Squat Cleans (225/155) 2 Members 12 min Time Cap The
2017.1 – WOD 3 – “APRES Ski”
Sponsored by BBMC Mortgage “Après Ski” Workout A: 50 Pull Ups 100 Deadlifts (185/125#) 150 Wall Balls (20/14#-10/9′) * One Non-working team member must hold slam ball above belly button [100/70]
2017.1 – WOD 2 – “THE NON SEXIST DRI TRI”
Sponsored by Get RX’d Equipment, located in Houston, TX. “The Non Sexist Dry Tri” Bike 4000m Row 2000m Run 1600m 1 Male / 1 Female No Time Cap
2017.1 – WOD 1 – “NASCAR PIT CREW”
4 People Complete – 2 Guys / 2 Girls In 12 minutes, Establish 9 Rep Max Shoulder to Overhead Only the following equipment may be used: 1 Male 20kg Barbell (45)
2016.3 – WOD 3 – “A Couple Couples Doing Couplets”
2016 Summer Series Week 3 WOD 3 – “A Couple Couples Doing Couplets” 6 Athletes – 3 Males / 3 Females For Total Time M/F Pair 1 – 12-9-6 Calorie Row
2016.3 – WOD 2 – The Puzzle
2016 Summer Series Week 3 WOD 2 – “The Puzzle” 4 Team Members 4 Rounds for Time 50 Heavy Rope Single Unders Solve a Puzzle* 50 Heavy Rope Single Unders *The
2016.3 – Floater – “The Max Lift”
2016 Summer Series Week 3 Floater – “The Max Lift” 2 Team Members – 1 Male / 1 Female In 5 minutes establish a max Ground to Overhead Score: The sum
2016.3 – WOD 1 – “The One with the Squats”
2016 Summer Series Week 3 WOD 1 – “The One with the Squats” 4 Team Members – 2 Male / 2 Female In teams of 2 – 6 Min AMRAP Back
2016.2 – WOD 4 – “Amanda”
2016 Summer Series Week 2 WOD 4 – “Amanda” 1 Athlete 9-7-5 Ring Muscle Up* Squat Snatch (135/95) *Females have the option of scaling to Jumping Muscle Ups. Rings will
2016.2 – WOD 3 – “Tommy V”
WOD 3 – “Tommy V” 2 Athletes 21 Thruster (115/75) 12 Rope Climb (15’) 15 Thruster (115/75) 9 Rope Climb (15’) 9 Thruster (115/75) 6 Rope Climb (15’) *One person
2016.2 – WOD 2 – “5k Row”
2016 Summer Series Week 2 WOD 2 – “5k Row” 2 Athletes Row 5,000m *One person working at a time *Rower must be advanced every 500m CAP 24 Min
2016.2 – WOD 1 – “Angie”
2016 Summer Series Week 2 WOD 1 – “Angie” 3 Athletes 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats *One person working at a time *One
2016.1 – WOD 3 – “Prison Rules”
2016 Summer Series Week 1 WOD 3: Prison Rules For Total Reps, A Team of 4 Athletes Will Perform 4 Reps every 15 seconds Until Failure Athlete 1: Power Snatch (75/55)
2016.1 – WOD 2 – “Buns of Steel”
2016 Summer Series Week 1 WOD 2 – Buns of Steel A Team of 2 Will Complete 14 Rounds for Time of: 9 Russian KB Swings (70/53) 20m Sprint 9 Burpee
2016.1 – WOD 1 – “Bikes ‘n Barbells”
2016 Summer Series Week 1 WOD 1 – Bikes ‘n Barbells A Male and Female Pair will Each Complete For Total Time: 25 Cal Air Assault Bike 25 Bench Press (135/75)