Yes! You have reached the end of the 24 hour AMRAP Challenge! An achievement of epic proportions!

Memories made, laughs shared, WODs crushed, muscle soreness accumulated! Enjoy your achievement and make sure you rest and recover properly. Have a great Sunday and keep an eye on our socials for the announcement of the official Winter Champion Team 2023.

Thank you for working with us. You make this event shine! See you in June 2024 for the Summer Edition!

The warm-up

Welcome to the 2023 Winter Edition of the 24AMRAP Challenge! We are about to embark on an epic journey for the next 24 hours. Together, you, us and many teams and athletes from around the world will be connected by effort, sweat, laughter and our shared passion for CrossFit, community and hard work.

This is our traditional warm-up hour, has been unchanged since our first event almost 10 years ago. Reminder: this is a 24 hour event so pacing is essential. Have fun!

1. Air squat

2. Sit-up

3. Push-up

Every rep of every movement equals 1 point. Have fun! Remember: pacing is key! Fallback movment is the burpee so 1 burpee is 1 point throughout the entire event.

ten-tacles

1. NO FEET echo/assault bike for calories - 1 calorie = 2 points but put your feet up on the pegs or on the middle console, not on the pedals: ARMS ONLY!

2. Barbell curl with empty women's or men's barbell 15/20 - 1 rep = 1 point [video]

3. Strict standing dumbbell shoulder press with two dumbbells 2x 10/15kg - 1 rep = 1 point [video]

And remember: dem burpees are always 1 point!

cindy LOVES YOU Long time 💖

1. Pull-up (strict/kipping/bf all allowed) - 1 rep = 2 points

2. Hand release push-up - [video]

3. Air squat

Crossfit total!

Hour 12 is here! We´re on a roll! 

Make sure you are selecting the right hour when submitting your score of that hour.

Using the movements of the CrossFit Total WOD, move as many kilograms of weight: 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

1. Back Squat for total weight - move as many kilograms of weight using the back squat, 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

2. Deadlift for total weight - move as many kilograms of weight using the regular deadlift, 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

3. Strict Shoulder Press for total weight - move as many kilograms of weight using the shoulder press, 1 kg moved equals 1 point so 10 reps @ 25 kg equals a score of 250 points/reps. DON´T FORGET TO CONVERT LBS TO KG TO CALCULATE YOUR POINTS/SCORE! DOUBLE CHECK BEFORE YOU SUBMIT YOUR SCORE!!!

Total score for this hour = total kg's moved by the team and remember tot convert to kilograms before submitting if you normally use lbs!

So for example: the team did 300 reps in total with 50kg and 200 reps with 100kg makes a total score of 300x50 = 15000 + 200x100 = 20000 makes a total of 35000 points

If a team moved a total of 1150000 lbs, FIRST convert to kg's before you submit your score!

remember chad wilkinson

1. Box step-ups on a 20" box for both men and women - 1 rep = 1 point

2. Box step-ups on a 20" box carrying a 10/15kg dumbbell - 1 rep = 2 points

3. Box step-ups on a 20" box carrying a 15/20kg dumbbell - 1 rep = 3 points

If you do not have a 20kg dumbbell you can use a plate or sandbag of the same weight.

EXTEND fully at the top, standing on the box!

jerking around the christmas tree

1. Split jerk with barbell for reps (you can use a rack) - 30kg for women/40kg for men -> 1 rep = 5 points

2. Bear walk 2 meters travelled = 1 point [video]

3. Hollow rock 1 rep = 1 point [video]

Don't forget the Fallback Movement: burpees are always 1 point!

back to school

1. Forward roll - start position & end position is standing upright! - 1 roll = 10 points [video]

2. A-skip for meters - 2 meters = 1 point [video]

3. Triple Unders - 1 rep = 10 points

Pull 'em high pull 'em high pull 'em high

1. SDHP 25/30kg - 1 rep = 2 points [video]

2. Inverted hang - grab the rings, go inverted, hold that position [video] - 5 seconds = 1 point

3. Double Under Cross-overs - 1 rep = 20 points [video]

None of these your cuppa tea? There's always the fallback movement: burpees!

upside down, boy you turn me, inside out, round and round...

1. Wall Walk - 1 rep = 5 points - competition standards, start with feet in contact with the wall lying on the floor, walk until thighs and chest touch the wall - [video]

2. HSPU - 1 handstand push-up = 2 points [video]

3. Inverted burpee to wall - 1 rep = 10 points [video]

Remember: you can always do burpees!

fantastic four

FOR MOVEMENT 1 AND 2 YOU NEED 4 ATHLETES WORKING TOGETHER IN UNISON, SYNCHRONIZED!

1. Synchronized air squats (4 athletes work together!) - for this movement 4 athletes complete SYNCHRONIZED air squats - 1 rep together = 10 points

2. Synchronized sit-ups (4 athletes work together!) - for this movement 4 athletes complete SYNCHRONIZED sit-ups - 1 rep together = 10 points

3. Wall Ball Shots (9/6kg) at regular competition/RX height on the wall - 1 rep = 1 point

For example: for movement 1 and 2 if 4 athletes complete 10 synchronized air squats together the team scores 100 points and after that they complete 10 synchronized sit-ups together they score 100 points for that movement and together they scored 200 reps.

run forrest run!

1. Running - 10 meters = 1 point (go outside and run!)

2. Jump squat - 1 rep = 2 points

3. Bar muscle up- 1 rep = 10 points [video]

You are allowed to go outside and run. For teams that are competing for top spots please record the entrance/start and end of the running loop outside. Have fun!

... or you can do burpees... (yaay)

AN UNEXPECTED JOURNEY

IMPORTANT: make sure you submit your scores! Click Submit button on your dashboard page.

Let's get this ball rollin'!

1. Power Snatch with empty barbell 15/20kg -> 1 rep = 1 point -> make sure you EXTEND yourself fully before you continue to the next rep! [video]

2. Box step-over 20"/24" -> 1 rep = 1 point (no need to extend on top of the box) [video]

3. Waiter walk holding 1 kettlebell 12/16kg -> 2 meters = 1 point [video]

Waiter walk 2 meters travelled equals 1 rep/point

Throuhgout the event we will use "reps" and "points" but they basically mean the same thing. Enjoy!

one big macc please!

1. MACC complex - complex of 3 squat cleans + 2 front squats + 1 S2OH @ 40kg for women and 50kg for men, you can rest with the bar on your body so not touching the floor. S2OH can be a strict press, push press, push jerk or split jerk. Up to you. Enjoy! 1 rep of this complex = 20 points [video]

2. Burpee pull-up - a burpee + a jumping pull-up - 1 rep = 5 points [video]

3. Plank on elbows - 10 seconds hold = 1 point

wake up your buddy!

1. Synchronized T2B - 2 athletes perform T2B in synchronized fashion, every rep together counts as 20 points

2. Partner clean & jerk at 50kg/60/70kg (FF/FM/MM) - 1 rep = 20 points [video]

3. Duck Walk 1 meter travelled = 1 point [video] make sure the duck walk is exactly as shown in the video so in a low squat position

... or you can do burpees. Don't forget to enjoy yourself! Smile.

santa says pull it hard!

1. Strict pull-ups - you know the drill! 1 rep = 10 points

2. Gorilla row with two 12/16kg kettlebell - 1 rep = 1 point [video] each row is one rep so one rep with the right arm + one rep left with the left arm = 2 reps

3. Heavy sumo deadlifts 60/80kg - 1 rep = 5 points [video]

I said bear, not beer...

1. Bear Complex for reps - empty man/woman's barbell - one rep of the Bear Complex consists of a combo of the deadlift-hang clean-front squat-push press-back squat-behind the neck press OR squat clean-thruster-behind the neck the neck thruster. IF YOU ARE NOT FAMILIAR WITH THIS COMPLEX PLEASE WATCH THE VIDEO: [video] - 1 rep of the Bear Complex counts as 10 reps/points

2. Synchronized push-ups - 2 athletes perform synchronized push-ups, 1 rep together = 5 points

3. Dead hang - just hang free from the pullup bar: 2 seconds = 1 point

last hour mighty warriors!

Go all out, after this one you're done!

1. Synchronised burpees with all 6 athletes (so obviously all 6 athletes work at the same time simultaneously) - 1 rep performed together = 20 points [video]

2. OHS with 30kg for women and 40kg for men - 1 rep = 5 points [video]

3. Machine work for calories! - use any machine: C2 rower, Ski Erg, Echo bike or Assault bike!!! 1 cal = 1 point

lord of the SOTS

1. SOTS Press - with an empty men's and women's barbell get in to a low squat position and press [video]

   -> 1 rep = 6 points

2. Burpees over the bar - you know the drill = 1 burpee = 2 points [video] can be lateral, bar-facing, whatever you like

3. Handstand hold - handstand hold againt the wall - 3 seconds = 1 point (handstand hold can be in regular hspu position or wall-facing)

REMEMBER: fallback movement are burpees. They always count as 1 point! And they're fun!

"DT" is in da house!

Hour 4 is here! We´re on a roll! 

Make sure you are selecting the right hour when submitting your score of that hour.

1. Deadlift (30kg/50kg) -1 rep = 1 point

2. Hang power clean (30kg/50kg) - 1 rep = 3 points [video]

3. Push jerk (30kg/50kg) - 1 rep = 5 points [video] -> in order for reps to count you have to receive the bar lower than your standing position so you have to get under the bar in order for the rep to count so no push presses or strict presses will be counted as valid RX reps. If you compete scaled of course do your thing!

Deadlifts are 1 point each and don't forget you can always do Burpees for 1 point each too.

FRONT AND CENTER

Here we go! Hour 5 allready!

1. Front squat for reps 30kg/40kg - 1 rep = 2 points (you can use the rack)

2. Reverse Step Lunges - bodyweight [video]

3. Toes To Bar - 1 rep = 3 points [video]

1 Reverse step lunge left OR right count as 1 point/rep (so left + right lunge = 2 reps)

stick it to THE MAN!

1. Stick To Wall (partner movement!) - an athlete sticking to wall without support held up by 1 other athlete for 1 second = 20 points / have fun but make sure you work safely -> [video]

2. Double Under - 1 rep = 1 point, you know the drill

3. Row for calories - 1 calorie = 1 point -> 1 rowing machine per team!!!

So with movement 1 if you stick to the wall for 20 seconds you score 400 points!

CROSSFIT total ii

Weights for all three barbell movements are the same: 30kg for women en 40kg for men. Calculate for lbs! One rep = 1 point. OH squat must be set up from the floor, use of rack is not allowed.

1. Clean (power or squat, your choice)

2. Floor press [video]

3. Overhead squat

who the fcuk is curtis?

1. Curtis P Complex - unbroken barbell complex with 30kg for the ladies and 40kg for the men: complete 1 hang squat clean + 2 front rack lunges + 1 push press = 15 points per completed compex [video]

2. V-ups - 1 rep = 2 points [video]

3. Burpees over the rower - 1 rep = 7 points [video]

one ring to rule them all

1. Ring muscle up - 1 rep = 30 points [video]

2. Ring support hold - 5 second hold = 1 point [video]

3. Sandbag carry/walk/run 15/10kg or equivalent in pounds - 2 meters = 1 rep (if you don't have sandbags you can hug a plate or carry a single dumbell of equivalent weight)

So for movement 3 if you travel 20 meters you score 10 points.