15 min AMRAP

Intermediate

100 Double Unders
30 Chest to Bar Pull-ups
30 DB Shoulder to Overhead (50lbs/35lbs)
30 Toe To Bar
100 Double Unders
40 Chest to Bar Pull-ups
40 DB Shoulder to Overhead (50lbs/35lbs)
40 Toe To Bar
100 Double Unders
50 Chest to Bar Pull-ups
50 DB Shoulder to Overhead (50lbs/35lbs)
50 Toe To Bar
100 Double Unders
60 Chest to Bar Pull-ups
60 DB Shoulder to Overhead (50lbs/35lbs)
60 Toe To Bar

Scaled

150 Single Unders
30 Ring Rows
30 DB Shoulder to Overhead (35lbs/20lbs)
30 Hanging Knee Raises
150 Single Unders
40 Ring Rows
40 DB Shoulder to Overhead (35lbs/20lbs)
40 Hanging Knee Raises
150 Single Unders
50 Ring Rows
50 DB Shoulder to Overhead (35lbs/20lbs)
50 Hanging Knee Raises
150 Single Unders
60 Ring Rows
60 DB Shoulder to Overhead (35lbs/20lbs)
60 Hanging Knee Raises

1 Burpees Outbreak RED DEVIL CROSSFIT
2 Thick Thighs Save Lives SECRET CITY CROSSFIT
3 8-6-Thighs ROCKY TOP CROSSFIT
4 CrossFit One Valley CROSSFIT ONE VALLEY
5 Wonder Women DRY BONES
6 Resting Snatch Face ROCKY TOP CROSSFIT
7 Not Fast, Just Furious ROCKY TOP CROSSFIT
8 WOD Now, WINE Later CROSSFIT 865, CROSSFIT K-TOWN, RED DEVIL CROSSFIT
1 Guns Out Before the Sun’s Out ROCKYTOP CROSSFIT
2 3 Peas in a WOD ROCKY TOP CROSSFIT
3 I think I just PR’d a little CROSSFIT FIRST CREEK/ROCKY TOP
4 HYBRID Fitness INDEPENDENT
5 CrossFit Besties SECRET CITY CROSSFIT
6 Drop It Like a Squat SECRET CITY CROSSFIT
7 Bad Moms RED DEVIL CROSSFIT
8
1 Bring on the Bacon RED DEVIL CROSSFIT
2 Barn Burners RESULT FITNESS
3
4
5 2 Kegs and a Tall boy RED DEVIL CROSSFIT
6 North side hustlers CROSSFIT KNOXVILLE
7 Blue Collar Fellas 5 RIVERS CROSSFIT
8 Cobra Kai-nda SECRET CITY CROSSFIT
1 Jon’s double D’s ROCKY TOP CROSSFIT
2 Sneaky Snakes CROSSFIT ONE VALLEY
3 Bronados ROCKYTOP CROSSFIT
4 Here 4 The Beer THUNDER VALLEY CROSSFIT
5 Sorta Strong ABSOLUTE FITNESS
6 Hybrid fitnes INDEPENDENT
7 Shoulda Scaled RED DEVIL CROSSFIT
8 Two Cool Dudes and a Florida Fan ROCKY TOP CROSSFIT
1 Dumb Belles ROCKY TOP CROSSFIT
2 CF Sublime CROSSFIT SUBLIME
3 Double Under Water ROCKYTOP CROSSFIT
4 Enemy of the Weights MOSSY CREEK FITNESS
5 Globo Gym Purple Cobras SECRET CITY CROSSFIT
6 Trailer Park Boys ROCKY TOP CROSSFIT
7 Waist Management CROSSFIT KNOXVILLE
8
Saturday - Jan 12

Time Cap: 10 minutes

Find 5 RM Front Squat from the floor
Score is total weight added from all 3 athletes

1 Burpees Outbreak RED DEVIL CROSSFIT
2 Thick Thighs Save Lives SECRET CITY CROSSFIT
3 8-6-Thighs ROCKY TOP CROSSFIT
4 CrossFit One Valley CROSSFIT ONE VALLEY
5 Wonder Women DRY BONES
6 Resting Snatch Face ROCKY TOP CROSSFIT
7 Not Fast, Just Furious ROCKY TOP CROSSFIT
8 WOD Now, WINE Later CROSSFIT 865, CROSSFIT K-TOWN, RED DEVIL CROSSFIT
1 Guns Out Before the Sun’s Out ROCKYTOP CROSSFIT
2 3 Peas in a WOD ROCKY TOP CROSSFIT
3 I think I just PR’d a little CROSSFIT FIRST CREEK/ROCKY TOP
4 HYBRID Fitness INDEPENDENT
5 CrossFit Besties SECRET CITY CROSSFIT
6 Drop It Like a Squat SECRET CITY CROSSFIT
7 Bad Moms RED DEVIL CROSSFIT
8
1 Bring on the Bacon RED DEVIL CROSSFIT
2 Barn Burners RESULT FITNESS
3
4
5 2 Kegs and a Tall boy RED DEVIL CROSSFIT
6 North side hustlers CROSSFIT KNOXVILLE
7 Blue Collar Fellas 5 RIVERS CROSSFIT
8 Cobra Kai-nda SECRET CITY CROSSFIT
1 Jon’s double D’s ROCKY TOP CROSSFIT
2 Sneaky Snakes CROSSFIT ONE VALLEY
3 Bronados ROCKYTOP CROSSFIT
4 Here 4 The Beer THUNDER VALLEY CROSSFIT
5 Sorta Strong ABSOLUTE FITNESS
6 Hybrid fitnes INDEPENDENT
7 Shoulda Scaled RED DEVIL CROSSFIT
8 Two Cool Dudes and a Florida Fan ROCKY TOP CROSSFIT
1 Dumb Belles ROCKY TOP CROSSFIT
2 CF Sublime CROSSFIT SUBLIME
3 Double Under Water ROCKYTOP CROSSFIT
4 Enemy of the Weights MOSSY CREEK FITNESS
5 Globo Gym Purple Cobras SECRET CITY CROSSFIT
6 Trailer Park Boys ROCKY TOP CROSSFIT
7 Waist Management CROSSFIT KNOXVILLE
8

10 min AMRAP

Intermediate

12 Partner Deadlifts (405lbs/265lbs)
*1 partner must hang from the pull up bar while 2 partners compelte deadlifts*
12 DB Front Rack Box Step Overs (35lbs/20lbs)

Scaled

12 Partner Deadlifts (315lbs/205lbs)
*1 partner must hang from the pull up bar while 2 partners compelte deadlifts*
8 DB Farmers Carry Box Step Overs (35lbs/20lbs)

1 Burpees Outbreak RED DEVIL CROSSFIT
2 Thick Thighs Save Lives SECRET CITY CROSSFIT
3 Wonder Women DRY BONES
4 Not Fast, Just Furious ROCKY TOP CROSSFIT
5 Resting Snatch Face ROCKY TOP CROSSFIT
6 CrossFit One Valley CROSSFIT ONE VALLEY
7 8-6-Thighs ROCKY TOP CROSSFIT
8 WOD Now, WINE Later CROSSFIT 865, CROSSFIT K-TOWN, RED DEVIL CROSSFIT
1 Guns Out Before the Sun’s Out ROCKYTOP CROSSFIT
2 3 Peas in a WOD ROCKY TOP CROSSFIT
3 Bad Moms RED DEVIL CROSSFIT
4 Drop It Like a Squat SECRET CITY CROSSFIT
5 I think I just PR’d a little CROSSFIT FIRST CREEK/ROCKY TOP
6 HYBRID Fitness INDEPENDENT
7 CrossFit Besties SECRET CITY CROSSFIT
8
1 Bring on the Bacon RED DEVIL CROSSFIT
2 Barn Burners RESULT FITNESS
3 Blue Collar Fellas 5 RIVERS CROSSFIT
4 North side hustlers CROSSFIT KNOXVILLE
5 2 Kegs and a Tall boy RED DEVIL CROSSFIT
6 Cobra Kai-nda SECRET CITY CROSSFIT
7
8
1 Jon’s double D’s ROCKY TOP CROSSFIT
2 Sneaky Snakes CROSSFIT ONE VALLEY
3 Bronados ROCKYTOP CROSSFIT
4 Here 4 The Beer THUNDER VALLEY CROSSFIT
5 Sorta Strong ABSOLUTE FITNESS
6 Hybrid fitnes INDEPENDENT
7 Shoulda Scaled RED DEVIL CROSSFIT
8 Two Cool Dudes and a Florida Fan ROCKY TOP CROSSFIT
1 Dumb Belles ROCKY TOP CROSSFIT
2 CF Sublime CROSSFIT SUBLIME
3 Double Under Water ROCKYTOP CROSSFIT
4 Enemy of the Weights MOSSY CREEK FITNESS
5 Globo Gym Purple Cobras SECRET CITY CROSSFIT
6 Trailer Park Boys ROCKY TOP CROSSFIT
7 Waist Management CROSSFIT KNOXVILLE
8

Time Cap: 12 minutes

Intermediate

6 Rounds Total
12 Burpee Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch (50lbs/35lbs)

*each athlete must complete 2 full rounds*

Scaled

6 Rounds Total
12 Burpee Over Rower
12 Calorie Row
12 Single Arm Alternating Dumbbell Snatch (35lbs/20lbs)

*each athlete must complete 2 full rounds*

1 Burpees Outbreak RED DEVIL CROSSFIT
2 Thick Thighs Save Lives SECRET CITY CROSSFIT
3 Wonder Women DRY BONES
4 Not Fast, Just Furious ROCKY TOP CROSSFIT
5 Resting Snatch Face ROCKY TOP CROSSFIT
6 CrossFit One Valley CROSSFIT ONE VALLEY
7 8-6-Thighs ROCKY TOP CROSSFIT
8 WOD Now, WINE Later CROSSFIT 865, CROSSFIT K-TOWN, RED DEVIL CROSSFIT
1 Guns Out Before the Sun’s Out ROCKYTOP CROSSFIT
2 3 Peas in a WOD ROCKY TOP CROSSFIT
3 Bad Moms RED DEVIL CROSSFIT
4 Drop It Like a Squat SECRET CITY CROSSFIT
5 I think I just PR’d a little CROSSFIT FIRST CREEK/ROCKY TOP
6 HYBRID Fitness INDEPENDENT
7 CrossFit Besties SECRET CITY CROSSFIT
8
1 Bring on the Bacon RED DEVIL CROSSFIT
2 Barn Burners RESULT FITNESS
3 Blue Collar Fellas 5 RIVERS CROSSFIT
4 North side hustlers CROSSFIT KNOXVILLE
5 2 Kegs and a Tall boy RED DEVIL CROSSFIT
6 Cobra Kai-nda SECRET CITY CROSSFIT
7
8
1 Jon’s double D’s ROCKY TOP CROSSFIT
2 Sneaky Snakes CROSSFIT ONE VALLEY
3 Bronados ROCKYTOP CROSSFIT
4 Here 4 The Beer THUNDER VALLEY CROSSFIT
5 Sorta Strong ABSOLUTE FITNESS
6 Hybrid fitnes INDEPENDENT
7 Shoulda Scaled RED DEVIL CROSSFIT
8 Two Cool Dudes and a Florida Fan ROCKY TOP CROSSFIT
1 Dumb Belles ROCKY TOP CROSSFIT
2 CF Sublime CROSSFIT SUBLIME
3 Double Under Water ROCKYTOP CROSSFIT
4 Enemy of the Weights MOSSY CREEK FITNESS
5 Globo Gym Purple Cobras SECRET CITY CROSSFIT
6 Trailer Park Boys ROCKY TOP CROSSFIT
7 Waist Management CROSSFIT KNOXVILLE
8