3 Rep Max front squat

Establish a 3 Rep Max Front Squat from the floor

-A Squat Clean will count as your first rep

Arnold's amrap

12 minute AMRAP:

10 Dumbell Power Cleans 50/35s

8 Toes to Bar

4 Bench Press 185/125

Scaled:

35/20 DBs

8 Hanging Knee Raises

4 Bench Press 135/85

Dumbbell Power Cleans: On the DB Power cleans, the athlete must start with 1 head of the DBs on the ground and bring both dumbbells to the shoulders finishing with hips and knees fully extended at the top before lowering the Dumbbells back down the floor. The DBs must remain outside the legs, the athlete may not complete the cleans in a sumo style stance.

Toes to Bar: On the toes-to-bar, the athlete must go from a full hang to having the both toes touch the pull-up bar. At the start of each rep, the arms must be fully extended with the feet off the ground, and the feet must be brought back behind the vertical plane of the bar.  Both feet must come into contact with the bar at the same time inside the hands.

Athletes may wrap tape around the pull-up bar OR wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar AND wear hand protection.

Bench Press: The athlete must start each rep at full elbow lockout. The barbell must make contact with the chest on the way down and finish with with full elbow lockout. The athlete may use a spotter for this workout, but if the spotter touches the bar at any point the repetition will not count.

Hanging Knee Raise: The must must go from a full hang to having both knees over the hip crease at the top of each rep. At the start of each rep, the arms must be fully extended and feet off the ground. The feet must be brought back behind the vertical plane of the bar.

BLUE FLAME

For time:

500m Row

100 Double Unders

15/12 Bar Muscle Ups

Scaled:

500m Row

50 Doubles or 150 Singles

30 Pullups

Row Distance- The monitor on the rower must be set to zero at the beginning of the row. The athlete or a judge may turn on the monitor. The athlete must stay seated on the rower until the monitor reads the required 500 meters.

The rower monitor display must be visible in the video submission

Double Unders- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

For scaled, athletes may chose to 50 Double Unders or 150 Single Unders. Athletes will not be permitted to switch back and forth in the middle of the event. They must declare at the beginning to complete one or the other.

Bar Muscleup- In the muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the bar during the kip. The elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required.

Pullups- 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 come over the bar for the rep to be counted.

Remember that videos will be required for online competition. These videos are required to verify your score.

All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

We reccommend WeTime or Wodproof app

Blue Flame

For time:

500m Row

100 Double Unders

15/12 Bar Muscle Ups

Scaled:

500m Row

50 Doubles or 150 Singles

30 Pullups

Row Distance- The monitor on the rower must be set to zero at the beginning of the row. The athlete or a judge may turn on the monitor. The athlete must stay seated on the rower until the monitor reads the required 500 meters.

The rower monitor display must be visible in the video submission

Double Unders- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

For scaled, athletes may chose to 50 Double Unders or 150 Single Unders. Athletes will not be permitted to switch back and forth in the middle of the event. They must declare at the beginning to complete one or the other.

Bar Muscleup- In the muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the bar during the kip. The elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required.

Pullups- 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 come over the bar for the rep to be counted.

Remember that videos will be required for online competition. These videos are required to verify your score.

All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

We reccommend WeTime or Wodproof app

BLUE FLAME

For time:

500m Row

100 Double Unders

15/12 Bar Muscle Ups

Scaled:

500m Row

50 Doubles or 150 Singles

30 Pullups

Row Distance- The monitor on the rower must be set to zero at the beginning of the row. The athlete or a judge may turn on the monitor. The athlete must stay seated on the rower until the monitor reads the required 500 meters.

The rower monitor display must be visible in the video submission

Double Unders- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

For scaled, athletes may chose to 50 Double Unders or 150 Single Unders. Athletes will not be permitted to switch back and forth in the middle of the event. They must declare at the beginning to complete one or the other.

Bar Muscleup- In the muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the bar during the kip. The elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required.

Pullups- 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 come over the bar for the rep to be counted.

Remember that videos will be required for online competition. These videos are required to verify your score.

All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

We reccommend WeTime or Wodproof app

BLUE FLAME

For time:

500m Row

100 Double Unders

15/12 Bar Muscle Ups

Scaled:

500m Row

50 Doubles or 150 Singles

30 Pullups

Row Distance- The monitor on the rower must be set to zero at the beginning of the row. The athlete or a judge may turn on the monitor. The athlete must stay seated on the rower until the monitor reads the required 500 meters.

The rower monitor display must be visible in the video submission

Double Unders- This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.

For scaled, athletes may chose to 50 Double Unders or 150 Single Unders. Athletes will not be permitted to switch back and forth in the middle of the event. They must declare at the beginning to complete one or the other.

Bar Muscleup- In the muscle-up, the athlete must begin with or pass through a hang below the bar, with the arms fully extended (with or without a false grip) and the feet off the ground. The heels may not rise above the height of the bar during the kip. The elbows must be fully locked out while in the support position above the bar. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the bar is required.

Pullups- 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 come over the bar for the rep to be counted.

Remember that videos will be required for online competition. These videos are required to verify your score.

All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

We reccommend WeTime or Wodproof app

6 Rounds for time:

12 Wall Balls 20/14

9 Chest to Bar

6 Bar Facing Burpees

3 Deadlifts 315/205

Scaled:

14/10 Wall Ball

Jumping Pullups

205/135 Deadlift

Score is time: There is an 18:00 minute time cap on the workout. In the scenario of a time cap the athlete will add "1 second" for every repetition of the workout not complete.

Movement Standards

Wall Ball Shots- In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a “no rep.” If the ball drops to the ground from the top, it cannot be caught off the bounce to begin the next rep. The ball must settle on the ground before being picked up for the next rep.

*Slamballs cannot be used for Wall Ball Shots.

Male will toss to 10' targets and Females will toss to 9' targets

Chest to Bar Pullups- This is a standard chest-to-bar 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 chest must clearly come into contact with the bar below the collarbone.

Bar Facing Burpee- The athlete must be facing the bar, with chest and thighs touching the ground. They can get down and come up from the burpee however they like, but the athlete MUST jump over the bar with a two feet takeoff and landing.

Deadlift- This is a traditional deadlift with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No bouncing.

Jumping Pullups- For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand and mixed grips are all permitted. The rep is credited when the chin breaks the horizontal plane of the bar. Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics-style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

Video Submission- Prior to starting, film the pull-up bar, plates and barbell to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. Your timer with the running workout time should be clearly visible throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause. 

We recommend WeTime or Wodproof for videos.

For time:

42 Overhead Squats 95/65

30 Hang Power Snatches 95/65

18 Strict Handstand Pushups

Scaled:

75/55 Barbell

Hand Release Pushups

Score is time:

*10 minute Time Cap* In the case of a time cap scenario, the athlete will add "3 seconds" for every repetition not finished with the time frame

Movement Standards:

Overhead Squats- The hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.

Hang Power Snatch- The barbell must start above the knee for every repetition and finish in the overhead position with full extension of hips and knees. The elbows must be fully extended and the shoulders fully opened at the top of the rep.

Strict Handstand Pushup- Prior to starting, a box that is 36 inches wide and 24 inches deep must be marked on the floor. Every repetition of the handstand push-up begins and ends at the top of a handstand with the arms fully locked out, only the heels in contact with the wall, the hips open and the body in line with the arms. The feet must remain inside the width of the hands throughout the entire repetition. At the bottom, the athlete’s head makes contact with the ground or target. For athletes competing in a division that does not require elevation, if the head and hands are on different surfaces, the surfaces must be level. For example, if the hands are on plates and there is a pad under the head, the top of the pad must be level with the tops of the plates. The feet do not need to remain in contact with the wall for the entire repetition, but athletes must begin and end each repetition with their heels on the wall. At the finish of each repetition, the athlete must reach full lockout, with the hips open, body in line with the arms and heels touching the wall. Kipping is not allowed. Any repetition that is assisted by the hips or legs will not count. Only the heels may touch the wall during the repetition. The palms of the hands must stay within the dimensions of the box marked on the ground, but the fingers may extend past the line. 

Hand Release Pushups- The athlete must begin with shoulders stacked over the wrists and elbows fully extended. When the athlete lowers to the ground they must clearly release their hands before pushing back up. On the pushup the athlete must start with the chest touching the ground and the thighs off of the ground.

Video Submission:

Prior to starting, film the barbells and plates to be used as well as the dimensions of box needed for Strict Handstand Pushups. Shoot the video from an angle so all movements can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

The SLUG

15-12-9

Devil Press 50/35

DB Box Step Overs 50/35 , 24/20

RX:

50s/35s on 24/20 Box

Scaled:

35s/20 DBs on 24/20 Box

Devil Press- Athletes will start each rep with both dumbbells on the ground. Then, with the athlete’s hands on the dumbbell, they’ll perform a burpee, with chest making contact with the floor in between the dumbbells. From here, the athlete will either jump or step to their feet, never taking their hands from the dumbbells. Next, the athlete will snatch or swing both dumbbells from the floor simultaneously, and finish with both locked out overhead, with hips, knees, shoulders, and arms at full extension. This will indicate a completed repetition. The athlete may NOT pause at the shoulders and press the dumbbells.

DB Box Step Over- The Athlete will hold the DBs and step over the box. The Athlete does NOT need to reach full extension at the top of the box and may get down to the opposite side however they please. During the step over the feet must stay within the plane of the box. The Athlete may not touch any part of the body, other than the feet, to the box during the rep. The dumbbells may not touch the box during the rep.  The rep is counted when the Athlete gets to the floor on the opposite side of the box.

Video Submission: Prior to starting, film dumbbells to be used so the loads can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer with the running workout time clearly visible should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards and athletes must stay in the frame for the entire video. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

We recommend WeTime or Wodproof App