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 GSR TAG GSR CROSSFIT
2 Here’s Johnny INDEPENDENT
3 Jonas Brothers SYR CROSSFIT/FLUID
4 Let Me Ask My Wife First SYR CROSSFIT
5 Lion, Tiger, Bear SYR CROSSFIT
6 Past Our Prime SYR CROSSFIT
7
1 Like Fun Only Different BURN THE SHIPS CROSSFIT
2 Not Chick Fran Stakes GSR
3 Salt, Peppa & Sazon CROSSFIT ADVANCED
4 Schweddy Wall Ballers BURN THE SHIPS CROSSFIT
5 SYR PANDAmonium SYR CROSSFIT
6 The Bad Mudder Funkers SYR CROSSFIT
7
1 The Boys from the Berks CORPS FITNESS CROSSFIT BERKS
2 We're here for the free shirt SAVAGE WOLVES CROSSFIT
3 2 FIT 2 QUIT SYR CROSSFIT
4 Drop it Like a Squat SOUTH MOUNTAIN CROSSFIT
5 Swole Sisters SYR CROSSFIT
6 Thick thighs dont lie GSR CROSSFIT / VENOMOUS CROSSFIT
7
1 Two Chicks and a Hen CROSSFIT ADVANCED
2 TWO TALL ONE SMALL CROSSFIT COLLECTIVE
3 WOD we get into SYR CROSSFIT
4 B.A.M. SYR CROSSFIT
5 Barbell Moms and FBombs CROSSFIT VALLEY FORGE
6 Fairy WODmuthas SYR CROSSFIT
7
1 Buns & Guns SYR CROSSFIT
2 Hakuna Masquata GSR CROSSFIT
3 Muscle and Bustle SYR CROSSFIT
4 Savage Wolves Crossfit SAVAGE WOLVES CROSSFIT
5 Barbells & Bacon SYR CROSSFIT
6 Nemesis INDEPENDENT
7 The Oreos GSR CROSSFIT
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 GSR TAG GSR CROSSFIT
2 Here’s Johnny INDEPENDENT
3 Jonas Brothers SYR CROSSFIT/FLUID
4 Let Me Ask My Wife First SYR CROSSFIT
5 Lion, Tiger, Bear SYR CROSSFIT
6 Past Our Prime SYR CROSSFIT
7
1 Like Fun Only Different BURN THE SHIPS CROSSFIT
2 Not Chick Fran Stakes GSR
3 Salt, Peppa & Sazon CROSSFIT ADVANCED
4 Schweddy Wall Ballers BURN THE SHIPS CROSSFIT
5 SYR PANDAmonium SYR CROSSFIT
6 The Bad Mudder Funkers SYR CROSSFIT
7
1 The Boys from the Berks CORPS FITNESS CROSSFIT BERKS
2 We're here for the free shirt SAVAGE WOLVES CROSSFIT
3 2 FIT 2 QUIT SYR CROSSFIT
4 Drop it Like a Squat SOUTH MOUNTAIN CROSSFIT
5 Swole Sisters SYR CROSSFIT
6 Thick thighs dont lie GSR CROSSFIT / VENOMOUS CROSSFIT
7
1 Two Chicks and a Hen CROSSFIT ADVANCED
2 TWO TALL ONE SMALL CROSSFIT COLLECTIVE
3 WOD we get into SYR CROSSFIT
4 B.A.M. SYR CROSSFIT
5 Barbell Moms and FBombs CROSSFIT VALLEY FORGE
6 Fairy WODmuthas SYR CROSSFIT
7
1 Buns & Guns SYR CROSSFIT
2 Hakuna Masquata GSR CROSSFIT
3 Muscle and Bustle SYR CROSSFIT
4 Savage Wolves Crossfit SAVAGE WOLVES CROSSFIT
5 Barbells & Bacon SYR CROSSFIT
6 Nemesis INDEPENDENT
7 The Oreos GSR CROSSFIT

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 GSR TAG GSR CROSSFIT
2 Here’s Johnny INDEPENDENT
3 Jonas Brothers SYR CROSSFIT/FLUID
4 Let Me Ask My Wife First SYR CROSSFIT
5 Lion, Tiger, Bear SYR CROSSFIT
6 Past Our Prime SYR CROSSFIT
7
1 Like Fun Only Different BURN THE SHIPS CROSSFIT
2 Not Chick Fran Stakes GSR
3 Salt, Peppa & Sazon CROSSFIT ADVANCED
4 Schweddy Wall Ballers BURN THE SHIPS CROSSFIT
5 SYR PANDAmonium SYR CROSSFIT
6 The Bad Mudder Funkers SYR CROSSFIT
7
1 The Boys from the Berks CORPS FITNESS CROSSFIT BERKS
2 We're here for the free shirt SAVAGE WOLVES CROSSFIT
3 2 FIT 2 QUIT SYR CROSSFIT
4 Drop it Like a Squat SOUTH MOUNTAIN CROSSFIT
5 Swole Sisters SYR CROSSFIT
6 Thick thighs dont lie GSR CROSSFIT / VENOMOUS CROSSFIT
7
1 Two Chicks and a Hen CROSSFIT ADVANCED
2 TWO TALL ONE SMALL CROSSFIT COLLECTIVE
3 WOD we get into SYR CROSSFIT
4 B.A.M. SYR CROSSFIT
5 Barbell Moms and FBombs CROSSFIT VALLEY FORGE
6 Fairy WODmuthas SYR CROSSFIT
7
1 Buns & Guns SYR CROSSFIT
2 Hakuna Masquata GSR CROSSFIT
3 Muscle and Bustle SYR CROSSFIT
4 Savage Wolves Crossfit SAVAGE WOLVES CROSSFIT
5 Barbells & Bacon SYR CROSSFIT
6 Nemesis INDEPENDENT
7 The Oreos GSR CROSSFIT

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 GSR TAG GSR CROSSFIT
2 Here’s Johnny INDEPENDENT
3 Jonas Brothers SYR CROSSFIT/FLUID
4 Let Me Ask My Wife First SYR CROSSFIT
5 Lion, Tiger, Bear SYR CROSSFIT
6 Past Our Prime SYR CROSSFIT
7
1 Like Fun Only Different BURN THE SHIPS CROSSFIT
2 Not Chick Fran Stakes GSR
3 Salt, Peppa & Sazon CROSSFIT ADVANCED
4 Schweddy Wall Ballers BURN THE SHIPS CROSSFIT
5 SYR PANDAmonium SYR CROSSFIT
6 The Bad Mudder Funkers SYR CROSSFIT
7
1 The Boys from the Berks CORPS FITNESS CROSSFIT BERKS
2 We're here for the free shirt SAVAGE WOLVES CROSSFIT
3 2 FIT 2 QUIT SYR CROSSFIT
4 Drop it Like a Squat SOUTH MOUNTAIN CROSSFIT
5 Swole Sisters SYR CROSSFIT
6 Thick thighs dont lie GSR CROSSFIT / VENOMOUS CROSSFIT
7
1 Two Chicks and a Hen CROSSFIT ADVANCED
2 TWO TALL ONE SMALL CROSSFIT COLLECTIVE
3 WOD we get into SYR CROSSFIT
4 B.A.M. SYR CROSSFIT
5 Barbell Moms and FBombs CROSSFIT VALLEY FORGE
6 Fairy WODmuthas SYR CROSSFIT
7
1 Buns & Guns SYR CROSSFIT
2 Hakuna Masquata GSR CROSSFIT
3 Muscle and Bustle SYR CROSSFIT
4 Savage Wolves Crossfit SAVAGE WOLVES CROSSFIT
5 Barbells & Bacon SYR CROSSFIT
6 Nemesis INDEPENDENT
7 The Oreos GSR CROSSFIT