200 Double Unders /Single Unders
60 Front Squats (95/65, 75/55)
50 Toes to Bar (knees above hips)
40 Snatches (95/65, 75/55)
30 Chest To Bar (jumping chest to bar)
20 Overhead Squats (95/65, 75/55)

*15 min time cap
*one athlete cannot do ALL reps of one movement, they must be shared (min 5 reps)
*2 odd objects must remain above the hips (belt) and lower than the shoulders (if not, working athlete must run back to mat)
*Jumping Chest to Bar - 6" (from the top of their heads)
*any style snatch is acceptable from the floor

// RX

• 10 Sprints
• 20 One arm synched KB thrusters (53/35)
• 30 One arm synched KB snatches (53/35)
• 40 burpee box jump overs
• 30 One arm synched KB snatches (53/35)
• 20 One arm synched KB thrusters (53/35)
• 10 Sprints 

*Partners can partition the burpee box jumps and sprints however they like
*At the bottom of the movement together and the top together
*Time Cap - 14 min

// Teams of FOUR

• 10 sprints 
  
  15-12-9 (athlete 1,2)
  
  
• Thrusters Synch (75/55, 45/35)
• Burpee Box Jump Overs (shared)
  
  ...then... 
  
  9-12-15 (athlete 3,4)
  
  
• Thrusters Synch (75/55, 45/35)
• Burpee Box Jump Overs (shared)
• 10 sprints 

*Two athletes must complete the first 15-12-9 then tag teammates before the second pair can start
*Score is total time it takes for both pairs to finish
*Thrusters must be at the bottom and the top together as well as face each other
*Burpee Box Jumps and sprints can be shared (Between pairs)

MIRROR IMAGE (FOURS)
10 sprints
15-12-9 (athlete 1,2)
-Thrusters Synch (75/55, 45/35)
-Burpee Box Jump Overs (shared)
...then... (athlete 3,4)
9-12-15
-Thrusters Synch (75/55, 45/35)
-Burpee Box Jump Overs (shared)
10 sprints 

*Two athletes must complete the first 15-12-9 then tag teammates before the second pair can start
*Score is total time it takes for both pairs to finish
*Thrusters must be at the bottom and the top together as well as face each other
*Burpee Box Jumps and sprints can be shared (Between pairs)
*14min Time Cap

140/100 cals on the bike for time
60-40-20 Partner Wallballs (20/14/10)
30-20-10 Partner Deadlifts (MM 405/315, FF 325/285)

*Bike begins at the same time at the wallballs
*Athletes can switch out whenever they choose in any pairs (tagging out at the start mat)
*Two separate scores -Time for the bike and total time for the wod
*Time Cap -12min

140/100 cals on the bike for time
60-40-20 Partner Wallballs (20/14/10)
30-20-10 Partner Deadlifts (MM 405/315, FF 325/285)

*Bike begins at the same time at the wallballs
*Athletes can switch out whenever they choose in any pairs (tagging out at the start mat)
*Two separate scores -Time for the bike and total time for the wod
*Time Cap -12min

RX 

At the six min mark, partners have 6min to find a one rep max clean and jerk.

The bar can begin to be loaded once the row is completed but lift cannot start until the 6min mark.

TEAMS of FOUR

*The barbell can be loaded at the start
*Any style clean (squat/power) or jerk (push/split) is acceptable
*Athletes can help change weights but only one person on the mat for the lift
*Two separate scores (total weight and total time on the row)

RX- ????m row for time then at the 6min mark
6min to find a 1 rep max clean and jerk

*Each athlete will row ????m
*When all the meters are completed the athletes can set up their bar before the 6min mark

INT/SCALED-12min to find a 1 rep max complex (Clean, hang clean, front squat, jerk)
?????m row for time

*Each athlete will row ????m
*Athletes can start wherever they choose, one on the rower and one on the lifting mat (barbell can be loaded at the start)
*Any style clean (squat/power) or jerk (push/split) is acceptable
*Athletes can help change weights but only one person on the mat for the lift

12min to find a 1 rep max complex (Clean, hang clean, front squat, jerk)
??????m row for time

*Each athlete will row ????m
*Athletes can start wherever they choose, one on the rower and one on the lifting mat
*The barbell can be loaded at the start
*Any style clean (squat/power) or jerk (push/split) 
*Athletes can help change weights but only one person on the mat for the lift
*Two separate scores (total weight and total time on the row)

// RX

200 Double Unders
50 Toes to Bar
40 Snatches (115/85)
30 Pistols
20 Handstand Push Ups
10 Bar Muscle Ups

*athletes can stand together and switch out whenever with only one athlete working at a time
*any style snatch is acceptable from the floor

// TEAMS of FOUR

200 Double Unders /Single Unders
60 Front Squats (95/65, 75/55)
50 Toes to Bar (knees above hips)
40 Snatches (95/65, 75/55)
30 Chest To Bar (jumping chest to bar)
20 Overhead Squats (95/65, 75/55)

*15 min time cap
*one athlete cannot do ALL reps of one movement, they must be shared (min 5 reps)
*2 odd objects must remain above the hips (belt) and lower than the shoulders (if not, working athlete must run back to mat)
*Jumping Chest to Bar - 6" (from the top of their heads)
*any style snatch is acceptable from the floor

RX
10-8-6-4-2
STO Synch (135/95)
Partner Bar Facing Burpees

*Time cap 6min
*STO - locked out together
*Burpees -chest down together and jump together

10-8-6-4-2
TEAM STO Synch (115/75, 75/55)
TEAM Synch Burpees (each athlete on their own bar)

*Time Cap - 7min
*STO- locked out together
*Burpees - chest down together

10-8-6-4-2
TEAM STO Synch (115/75, 75/55)
TEAM Synch Burpees (each athlete on their own bar)

*Time Cap - 7min
*STO- locked out together
*Burpees - chest down together

// 8-10 BOYS AND GIRLS

FOR TIME:

15-12-9 FOR TIME

Alternating arm DB snatches 20/10.  Movement starts with both heads of the DB on the floor and finishes with the DB directly overhead with locked out elbows/hips/knees.  Athlete may change hands at any point after a full rep is completed (overhead/eye level/on ground…).  

3 shuttle runs. 

Then deadlifts at 65/55 pounds. 

3 shuttle runs back to the DB snatches.

// 11-13 BOYS AND GIRLS

FOR TIME:

15-12-9 FOR TIME

Alternating arm DB snatches 20/10.  Movement starts with both heads of the DB on the floor and finishes with the DB directly overhead with locked out elbows/hips/knees.  Athlete may change hands at any point after a full rep is completed (overhead/eye level/on ground…).  

3 shuttle runs. 

Then deadlifts at 75/65 pounds. 

3 shuttle runs back to the DB snatches.

// 14-15 BOYS AND GIRLS

FOR TIME:

15-12-9 FOR TIME

Alternating arm DB snatches 35/25.  Movement starts with both heads of the DB on the floor and finishes with the DB directly overhead with locked out elbows/hips/knees.  Athlete may change hands at any point after a full rep is completed (overhead/eye level/on ground…).  

3 shuttle runs. 

Then deadlifts at 115/80 pounds. 

3 shuttle runs back to the DB snatches

// 16-17 BOYS AND GIRLS

FOR TIME:

WILL COMPLETE REP SCHEME 21-15-9

Alternating arm DB snatches 35/25.  Movement starts with both heads of the DB on the floor and finishes with the DB directly overhead with locked out elbows/hips/knees.  Athlete may change hands at any point after a full rep is completed (overhead/eye level/on ground…).  

3 shuttle runs. 

Then deadlifts at 135/90 pounds. 

3 shuttle runs back to the DB snatches.

// RX

Buy In 60/50/40 cals on Bike

30-20-10 Partner Wallballs (20/14/14)

15-10-5 Partner Deadlifts (MM 425,MF 395, FF 355)

*MF - Male bar with M side 4-45s and F side 3-45s and 1-25

*record TOTAL time

// TEAMS of FOUR

140/100 cals on the bike for time
60-40-20 Partner Wallballs (20/14/10)
30-20-10 Partner Deadlifts (MM 405/315, FF 325/285)

*Bike begins at the same time at the wallballs
*Athletes can switch out whenever they choose in any pairs (tagging out at the start mat)
*Time Cap -12min

RX - Buy in 60/50/40 cal bike for time
30-20-10 Partner Wallballs (20/14/14)
15-10-5 Partner Deadlifts (MM 425, MF 395 (male bar) , FF 355 (female bar)

*two scores - bike time and total time
*MF (male bar)- boys side 4 45s,10 and girls side 3 45s and 25
*Time Cap - 8min

INT/SCALED - 140 M/ 100 F cals on the bike for time
60-40-20 Partner Wallballs (20/14/10)
30-20-10 Partner Deadlifts (MM 405/315, FF 325/285)

*Bike begins at the same time at the wallballs
*Athletes can switch out whenever they choose in any pairs (tagging out at the start mat)
*Two separate scores -Time for the bike and total time for the wod
*Time Cap -12min

// 8-10 BOYS AND GIRLS

3 ROUNDS FOR TIME:

10 burpee plate jumps (chest hits ground facing a 10lbs bumper plate; athlete pops up and  jumps to a 10 pound plate with both feet then jumps back off and into the next burpee)

15 ABMAT sit ups.  (Athlete must touch both hands on ground behind them and touch their toes at the top.)

Walking lunges down and back (back knee must contact the ground; and athlete must come to full extension at the top (NO SCOOTING ALONG THE GROUND) ALSO, no double stepping at the top.

// 11-13 BOYS AND GIRLS

3 ROUNDS FOR TIME

10 burpee plate jumps (chest hits ground facing a 10lbs bumper plate; athlete pops up and  jumps to a 10 pound plate with both feet then jumps back off and into the next burpee)

15 ABMAT sit ups.  (Athlete must touch both hands on ground behind them and touch their toes at the top.)

Walking goblet lunges down and back, holding a 35/26 KB at the chest, (back knee must contact the ground; and athlete must come to full extension at the top (NO SCOOTING ALONG THE GROUND) ALSO, no double stepping at the top.

// 14-15 BOYS

3 ROUNDS FOR TIME

10 lateral bar jumping burpees (chest hits ground; jump over the bar with 2 foot take-off and landing; no requirement to extend with the body during the jump over)

20 Russian Twists 26/20 kettlebell (shoulder blades and feet off the ground. Kettlebell starts on one side of body then rotate to have KB touch the ground on the other side of the body while back and feet are off the ground.  These are single count in other words every time the KB touches the ground is one rep). 

Back rack walking lunges down and back 75/55. (using the same bar from the burpees)

// 16-17 BOYS AND GIRLS

3 ROUNDS FOR TIME

10 lateral bar jumping burpees (chest hits ground; jump over the bar with 2 foot take-off and landing; no requirement to extend with the body during the jump over)

20 Russian Twists 35/26 kettlebell (shoulder blades and feet off the ground. Kettlebell starts on one side of body then rotate to have KB touch the ground on the other side of the body while back and feet are off the ground.  These are single count in other words every time the KB touches the ground is one rep). 

Overhead walking lunges down and back 75/55. (using the same bar from the burpees)

// 8 - 10 BOYS AND GIRLS

• 2 Minutes of ring rows (rings set at 35 inches; heels must be directly under or past the rings when hanging.  Body must stay straight.  Movement starts with extended arms and finishes when any part of hands/rings touch the chest or shoulders.   DIRECTLY INTO
• 2 Minutes of box push ups on a 24 inch box; arms start at full extension, lower body till chest touches corner of box, then fully extend arms.    DIRECTLY INTO
• 2 Minutes of BOX JUMP OVERS 4/3 fourty-five lbs plates.  Athletes may step up but both feet must touch the top and other side before starting the next rep.

// 11-13 BOYS AND GIRLS

• 2 Minutes of ring rows (rings set at 35 inches; heels must be directly under or past the rings when hanging.  Body must stay straight.  Movement starts with extended arms and finishes when any part of hands/rings touch the chest or shoulders.   DIRECTLY INTO
• 2 Minutes of box push ups on a 20 inch box; arms start at full extension, lower body till chest touches corner of box, then fully extend arms.    DIRECTLY INTO
• 2 Minutes of BOX JUMP OVERS 5/4 fourty-five lbs plates.  Athletes may step up but both feet must touch the top and other side before starting the next rep.

// 14-15 BOYS AND GIRLS

2 SCORES ONE FOR REPS / ANOTHER FOR HEAVIEST WEIGHT

• 2 Minutes of PULL UPS Movement starts with extended arms and finishes when the chin is over the bar.   DIRECTLY INTO
• 2 Minutes of HAND STAND PUSH UPS; arms start at full extension, lower body till head touches the ground, then fully extend arms.    DIRECTLY INTO
• 2 Minutes of BOX JUMP OVERS 24/20 Athletes may step up but both feet must touch the top and other side before starting the next rep.

AT THIS TIME THE ATHLETE WILL HAVE ANOTHER 4 MINUTES (6:00-10:00) TO ACCOMPLISH THE SECOND SCORE.

SCORE NUMBER 2 IS YOUR HEAVIEST SINGLE CLEAN. 

// 16-17 BOYS AND GIRLS

2 SCORES 1 FOR REPS / 1 FOR HEAVIEST WEIGHT

• 2 Minutes of PULL UPS Movement starts with extended arms and finishes when the chin is over the bar.   DIRECTLY INTO
• 2 Minutes of HAND STAND PUSH UPS; arms start at full extension, lower body till head touches the ground, then fully extend arms.    DIRECTLY INTO
• 2 Minutes of BOX JUMP OVERS 24/20  Athletes must jump up step with two feet but may step down on the other side before starting the next rep.

*** AT THIS TIME THE ATHLETE WILL HAVE ANOTHER 4 MINUTES (6:00-10:00) TO ACCOMPLISH THE NEXT SCORE.

SCORE NUMBER 2 IS YOUR HEAVIEST SINGLE CLEAN.

4 MINUTES (6:00-10:00) TO ACCOMPLISH THE SECOND SCORE.

SCORE NUMBER "b" IS YOUR HEAVIEST SINGLE CLEAN (power or squat) BUT MUST COME FROM THE GROUND. 

// 8-10 BOYS AND GIRLS

FOR TIME:

50 SINGLE UNDERS then

3 rounds of 150/100 meters row & 10 shoulder to overhead 25/15 (then)

50 SINGLE UNDERS

// 11-13 BOYS AND GIRLS

FOR TIME:

50 SINGLE UNDERS then

3 rounds of 200/150 meters row & 10 shoulder to overhead 35/25 (then)

50 SINGLE UNDERS

// 14-15 BOYS AND GIRLS

FOR TIME:

50 DOULBE UNDERS then

21-15-9 Cal. Row & shoulder to overhead 75/55 (then) (girls row 15-9-6 cal)

50 DOUBLE UNDERS

// 16-17 BOYS AND GIRLS

FOR TIME:

50 DOUBLE UNDERS then

21-15-9 Cal. Row & shoulder to overhead 95/65 (then) (girls row 15-9-6 cal)

50 DOUBLE UNDERS