Workout No. 1A and 1B: Double Trouble
Complete with a Running Clock for 2 scores:
1A: 0:00 to 9:00:
Athlete 1: 3rm Front Squat
Athlete 2: 3rm Front Squat
Athlete 3: 3rm Front Squat
9:00 to 10:00:
Transition/Rest/Warm Up Cleans
1B: 10:00 to 15:00:
Athlete 1: 1rm Clean
Athlete 2: 1rm Clean
Athlete 3: 1rm Clean


* Collars must be used on the barbell every attempt.
* Score 1A = A1 3RM Front Squat + A2 3RM Front Squat + A3 3RM Front Squat
* Score 1B = A1 1rm Clean + A2 1RM Clean + A3 1RM Clean

1 Dolls with Balls UNAFFILIATED
2 Patriotic Barbellas CROSSFIT KINGSTOWNE
3 Ballston B+ Team BALLSTON CROSSFIT
4 WOD did we get into CROSSFIT OGSC
5 Swole Sisters ASHBURN CROSSFIT
6 Show Me Yout Kitties CAPITAL CROSSFIT ALEXANDRIA
7 Madams of Mayhem EXTREME CROSSFIT MARTINSBURG
8 The Young and Breathless EXTREME CROSSFIT MARTINSBURG
9 Jabba the butt DISTRICT CROSSFIT
10 GirlsGoneWOD SHENANDOAH.FIT
1 Fem Fitales CROSSFIT KINGSTOWNE
2 Ab-Seekers CALVERT CROSSFIT NORTH
3 Buns & Guns BALLSTON CROSFFIT
4 Donuts Make Us Flexy CROSSFIT WARRENTON
5 Pain Killers
6 Taco Barbellas CROSSFIT OGSC
7 Girls of MVCF MOUNT VERNON CROSSFIT
8 WOD Now Wine Later! CROSSFIT ADAPTATION
9 Bend and Snatch CROSSFIT HIERARCHY IVY CITY
10 Hoes to Bar CROSSFIT STERLING
1 Guns n Power Buns LOCO CROSSFIT
2 Quad City DJs DISTRICT CROSSFIT
3 They Made Me Do It CROSSFIT KINGSTOWNE
4 Blaze of Glory OLD GLORY GYM
5 DKC DISTRICT CROSSFIT
6 Burpees for Bacon BALLSTON CROSSFIT
7 Clean Snatches CROSSFIT LAKAS
8 Will WOD for Wine CROSSFIT STERLING
9 PR Princesses CROSSFIT KINGSTOWNE
10 Buns Out, Guns Out DISTRICT CROSSFIT
1 Bringing Flexy Back CROSSFIT PROMINENT
2 Belles Without a Cause CROSSFIT ROUTE 7
3 The Clean Wars DISTRICT CROSSFIT
4 Barbelle beauties EXTREME CROSSFIT MARTINSBURG
5 WOD UP EXTREME CROSSFIT MARTINSBURG
6 Mom Jeans and Power Cleans INDEPENDENT
7 Revenge of the Snatch CROSSFIT HIERARCHY
8 Kinda-Sorta-Badass BIO CROSSFIT
9 Dirty 30 SHENANDOAH.FIT
10 Erin and her short friends CROSSFIT HIERARCHY
1 2 Fit 2 Quit CROSSFIT RESTON
2 Not Fast, Just Furious OLD CITY CROSSFIT
3 Cookie n' Creams CAPITAL CROSSFIT ALEXANDRIA
4 Sour Snatch Kids CROSSFIT HARBOR EAST
5 Imperial Bar Destroyer DISTRICT CROSSFIT
6 She-Unit BALLSTON CROSSFIT
7 EMsquared KINGSTOWNE
8 Vicious and Delicious CFR7/CAPITAL CF/CF WEST SPRINGFIELD
9 Barbell Bombshells CROSSFIT KINGSTOWNE
10 Will work out for beer PATRIOT CROSSFIT
1 Kettle Belles BALLSTON CROSFFIT
2 Beast Mode Babes BALLSTON CROSSFIT
3 Thigh and Mighty CROSSFIT ROUTE 7
4 Badass Chicks Old Enough to Be Your MOM CROSSFIT OLD TOWN
5 Han swolos DISTRICT CROSSFIT
6 Girls Gone Gloryous OLD GLORY GYM
7 Flip Dem Patties CROSSFIT KINGSTOWNE
8 Old City JKM OLD CITY CROSSFIT
9 Ali, Ali, and not Ali CROSSFIT KINGSTOWNE
10 Unbreakable CROSSFIT RESTON
1 Bar-Belles BALLSTON CROSSFIT
2 DC2NY OLD CITY CROSSFIT
3 Flex Appeal CROSSFIT ROUTE 7
4 Hakuna Masquata CROSSFIT PR STAR
5 Stiffler’s Moms LOCO CROSSFIT
6 The THICCCCCness CROSSFIT DC
7 Snatch is Paleo CROSSFIT CDI
8 Chalk Queens CROSSFIT HIERARCHY IVY CITY
9 Kicking Hass & Taking Names CROSSFIT KINGSTOWNE
10 Muscle & Hustle CROSSFIT PR STAR

Workout 2: "Two Bars of Death V2"
AMRAP in 6 minutes:
Athlete 1: Shoulder to Overhead using a 15kg BB at 115lbs (BAM: 75lbs)
Athlete 2: Front Rack Hold using a 20kg BB at 135lbs (BAM: 75lbs)
Athlete 3: Rest


* Score: Reps

1 Dolls with Balls UNAFFILIATED
2 Patriotic Barbellas CROSSFIT KINGSTOWNE
3 Ballston B+ Team BALLSTON CROSSFIT
4 WOD did we get into CROSSFIT OGSC
5 Swole Sisters ASHBURN CROSSFIT
6 Show Me Yout Kitties CAPITAL CROSSFIT ALEXANDRIA
7 Madams of Mayhem EXTREME CROSSFIT MARTINSBURG
8 The Young and Breathless EXTREME CROSSFIT MARTINSBURG
9 Jabba the butt DISTRICT CROSSFIT
10 GirlsGoneWOD SHENANDOAH.FIT
1 Fem Fitales CROSSFIT KINGSTOWNE
2 Ab-Seekers CALVERT CROSSFIT NORTH
3 Buns & Guns BALLSTON CROSFFIT
4 Donuts Make Us Flexy CROSSFIT WARRENTON
5 Pain Killers
6 Taco Barbellas CROSSFIT OGSC
7 Girls of MVCF MOUNT VERNON CROSSFIT
8 WOD Now Wine Later! CROSSFIT ADAPTATION
9 Bend and Snatch CROSSFIT HIERARCHY IVY CITY
10 Hoes to Bar CROSSFIT STERLING
1 Guns n Power Buns LOCO CROSSFIT
2 Quad City DJs DISTRICT CROSSFIT
3 They Made Me Do It CROSSFIT KINGSTOWNE
4 Blaze of Glory OLD GLORY GYM
5 DKC DISTRICT CROSSFIT
6 Burpees for Bacon BALLSTON CROSSFIT
7 Clean Snatches CROSSFIT LAKAS
8 Will WOD for Wine CROSSFIT STERLING
9 PR Princesses CROSSFIT KINGSTOWNE
10 Buns Out, Guns Out DISTRICT CROSSFIT
1 Bringing Flexy Back CROSSFIT PROMINENT
2 Belles Without a Cause CROSSFIT ROUTE 7
3 The Clean Wars DISTRICT CROSSFIT
4 Barbelle beauties EXTREME CROSSFIT MARTINSBURG
5 WOD UP EXTREME CROSSFIT MARTINSBURG
6 Mom Jeans and Power Cleans INDEPENDENT
7 Revenge of the Snatch CROSSFIT HIERARCHY
8 Kinda-Sorta-Badass BIO CROSSFIT
9 Dirty 30 SHENANDOAH.FIT
10 Erin and her short friends CROSSFIT HIERARCHY
1 2 Fit 2 Quit CROSSFIT RESTON
2 Barbell Bombshells CROSSFIT KINGSTOWNE
3 Cookie n' Creams CAPITAL CROSSFIT ALEXANDRIA
4 EMsquared KINGSTOWNE
5 Imperial Bar Destroyer DISTRICT CROSSFIT
6 She-Unit BALLSTON CROSSFIT
7 Not Fast, Just Furious OLD CITY CROSSFIT
8 Vicious and Delicious CFR7/CAPITAL CF/CF WEST SPRINGFIELD
9 Sour Snatch Kids CROSSFIT HARBOR EAST
10 Will work out for beer PATRIOT CROSSFIT
1 Flip Dem Patties CROSSFIT KINGSTOWNE
2 Ali, Ali, and not Ali CROSSFIT KINGSTOWNE
3 Kettle Belles BALLSTON CROSFFIT
4 Beast Mode Babes BALLSTON CROSSFIT
5 Thigh and Mighty CROSSFIT ROUTE 7
6 Badass Chicks Old Enough to Be Your MOM CROSSFIT OLD TOWN
7 Old City JKM OLD CITY CROSSFIT
8 Girls Gone Gloryous OLD GLORY GYM
9 Han swolos DISTRICT CROSSFIT
10 Unbreakable CROSSFIT RESTON
1 Bar-Belles BALLSTON CROSSFIT
2 DC2NY OLD CITY CROSSFIT
3 Flex Appeal CROSSFIT ROUTE 7
4 Hakuna Masquata CROSSFIT PR STAR
5 Stiffler’s Moms LOCO CROSSFIT
6 The THICCCCCness CROSSFIT DC
7 Snatch is Paleo CROSSFIT CDI
8 Chalk Queens CROSSFIT HIERARCHY IVY CITY
9 Muscle & Hustle CROSSFIT PR STAR
10 Kicking Hass & Taking Names CROSSFIT KINGSTOWNE

Workout 3a and 3b: "Becky"
Complete Workout 2a and 2b with a running clock starting at the same time
AMRAP in 12 Minutes:
10 Partner Deadlifts 265lbs (BAM: 215lbs)
30 Box Step Ups 20" with 24kg kettlebell (BAM: 16kg)
90 Double Unders (BAM: Single Unders)


AMRAP in 12 Minutes:
Row for Calories


Notes:  

* Workout 3a and 3b will take place at the same time with one 12 minute clock.

* Athletes can rotate between all movements at any time.
* Score: Row Cals + AMRAP Reps

1 Dolls with Balls UNAFFILIATED
2 Patriotic Barbellas CROSSFIT KINGSTOWNE
3 Ballston B+ Team BALLSTON CROSSFIT
4 WOD did we get into CROSSFIT OGSC
5 Swole Sisters ASHBURN CROSSFIT
6 Show Me Yout Kitties CAPITAL CROSSFIT ALEXANDRIA
7 Madams of Mayhem EXTREME CROSSFIT MARTINSBURG
8 The Young and Breathless EXTREME CROSSFIT MARTINSBURG
9 Jabba the butt DISTRICT CROSSFIT
10 GirlsGoneWOD SHENANDOAH.FIT
1 Fem Fitales CROSSFIT KINGSTOWNE
2 Ab-Seekers CALVERT CROSSFIT NORTH
3 Buns & Guns BALLSTON CROSFFIT
4 Donuts Make Us Flexy CROSSFIT WARRENTON
5 Pain Killers
6 Taco Barbellas CROSSFIT OGSC
7 Girls of MVCF MOUNT VERNON CROSSFIT
8 WOD Now Wine Later! CROSSFIT ADAPTATION
9 Bend and Snatch CROSSFIT HIERARCHY IVY CITY
10 Hoes to Bar CROSSFIT STERLING
1 Guns n Power Buns LOCO CROSSFIT
2 Quad City DJs DISTRICT CROSSFIT
3 They Made Me Do It CROSSFIT KINGSTOWNE
4 Blaze of Glory OLD GLORY GYM
5 DKC DISTRICT CROSSFIT
6 Burpees for Bacon BALLSTON CROSSFIT
7 Clean Snatches CROSSFIT LAKAS
8 Will WOD for Wine CROSSFIT STERLING
9 PR Princesses CROSSFIT KINGSTOWNE
10 Buns Out, Guns Out DISTRICT CROSSFIT
1 Bringing Flexy Back CROSSFIT PROMINENT
2 Belles Without a Cause CROSSFIT ROUTE 7
3 The Clean Wars DISTRICT CROSSFIT
4 Barbelle beauties EXTREME CROSSFIT MARTINSBURG
5 WOD UP EXTREME CROSSFIT MARTINSBURG
6 Mom Jeans and Power Cleans INDEPENDENT
7 Revenge of the Snatch CROSSFIT HIERARCHY
8 Kinda-Sorta-Badass BIO CROSSFIT
9 Dirty 30 SHENANDOAH.FIT
10 Erin and her short friends CROSSFIT HIERARCHY
1 2 Fit 2 Quit CROSSFIT RESTON
2 Not Fast, Just Furious OLD CITY CROSSFIT
3 Cookie n' Creams CAPITAL CROSSFIT ALEXANDRIA
4 Sour Snatch Kids CROSSFIT HARBOR EAST
5 Imperial Bar Destroyer DISTRICT CROSSFIT
6 She-Unit BALLSTON CROSSFIT
7 EMsquared KINGSTOWNE
8 Vicious and Delicious CFR7/CAPITAL CF/CF WEST SPRINGFIELD
9 Barbell Bombshells CROSSFIT KINGSTOWNE
10 Will work out for beer PATRIOT CROSSFIT
1 Kettle Belles BALLSTON CROSFFIT
2 Beast Mode Babes BALLSTON CROSSFIT
3 Thigh and Mighty CROSSFIT ROUTE 7
4 Badass Chicks Old Enough to Be Your MOM CROSSFIT OLD TOWN
5 Old City JKM OLD CITY CROSSFIT
6 Girls Gone Gloryous OLD GLORY GYM
7 Flip Dem Patties CROSSFIT KINGSTOWNE
8 Han swolos DISTRICT CROSSFIT
9 Ali, Ali, and not Ali CROSSFIT KINGSTOWNE
10 Unbreakable CROSSFIT RESTON
1 Bar-Belles BALLSTON CROSSFIT
2 DC2NY OLD CITY CROSSFIT
3 Flex Appeal CROSSFIT ROUTE 7
4 Hakuna Masquata CROSSFIT PR STAR
5 Stiffler’s Moms LOCO CROSSFIT
6 The THICCCCCness CROSSFIT DC
7 Kicking Hass & Taking Names CROSSFIT KINGSTOWNE
8 Snatch is Paleo CROSSFIT CDI
9 Chalk Queens CROSSFIT HIERARCHY IVY CITY
10 Muscle & Hustle CROSSFIT PR STAR

Workout 4: "Afternoon Delight"

6 Rounds for Time:
9 Dumbbell Push Ups (BAM: Incline Push Ups 20")
12 D-Ball Over Shoulder 70lbs (BAM: 50lbs)
15 Pull Ups (BAM: Ring Rows)


*Score: Time (Cap: 11 min)

1 Dolls with Balls UNAFFILIATED
2 Patriotic Barbellas CROSSFIT KINGSTOWNE
3 Ballston B+ Team BALLSTON CROSSFIT
4 WOD did we get into CROSSFIT OGSC
5 Swole Sisters ASHBURN CROSSFIT
6 Show Me Yout Kitties CAPITAL CROSSFIT ALEXANDRIA
7 Madams of Mayhem EXTREME CROSSFIT MARTINSBURG
8 The Young and Breathless EXTREME CROSSFIT MARTINSBURG
1 Jabba the butt DISTRICT CROSSFIT
2 GirlsGoneWOD SHENANDOAH.FIT
3 Ab-Seekers CALVERT CROSSFIT NORTH
4 Buns & Guns BALLSTON CROSFFIT
5 Donuts Make Us Flexy CROSSFIT WARRENTON
6 Pain Killers
7 Taco Barbellas CROSSFIT OGSC
8 Girls of MVCF MOUNT VERNON CROSSFIT
1 WOD Now Wine Later! CROSSFIT ADAPTATION
2 Fem Fitales CROSSFIT KINGSTOWNE
3 Bend and Snatch CROSSFIT HIERARCHY IVY CITY
4 Hoes to Bar CROSSFIT STERLING
5 Guns n Power Buns LOCO CROSSFIT
6 Quad City DJs DISTRICT CROSSFIT
7 They Made Me Do It CROSSFIT KINGSTOWNE
8 Blaze of Glory OLD GLORY GYM
1 DKC DISTRICT CROSSFIT
2 Burpees for Bacon BALLSTON CROSSFIT
3 Clean Snatches CROSSFIT LAKAS
4 Will WOD for Wine CROSSFIT STERLING
5 PR Princesses CROSSFIT KINGSTOWNE
6 Belles Without a Cause CROSSFIT ROUTE 7
7 The Clean Wars DISTRICT CROSSFIT
8 Barbelle beauties EXTREME CROSSFIT MARTINSBURG
1 WOD UP EXTREME CROSSFIT MARTINSBURG
2 Mom Jeans and Power Cleans INDEPENDENT
3 Revenge of the Snatch CROSSFIT HIERARCHY
4 Kinda-Sorta-Badass BIO CROSSFIT
5 Bringing Flexy Back CROSSFIT PROMINENT
6 Buns Out, Guns Out DISTRICT CROSSFIT
7 Dirty 30 SHENANDOAH.FIT
8 Erin and her short friends CROSSFIT HIERARCHY
1 Cookie n' Creams CAPITAL CROSSFIT ALEXANDRIA
2 2 Fit 2 Quit CROSSFIT RESTON
3 Imperial Bar Destroyer DISTRICT CROSSFIT
4 She-Unit BALLSTON CROSSFIT
5 Not Fast, Just Furious OLD CITY CROSSFIT
6 EMsquared KINGSTOWNE
7 Sour Snatch Kids CROSSFIT HARBOR EAST
8 Barbell Bombshells CROSSFIT KINGSTOWNE
1 Will work out for beer PATRIOT CROSSFIT
2 Vicious and Delicious CFR7/CAPITAL CF/CF WEST SPRINGFIELD
3 Kettle Belles BALLSTON CROSFFIT
4 Beast Mode Babes BALLSTON CROSSFIT
5 Thigh and Mighty CROSSFIT ROUTE 7
6 Flip Dem Patties CROSSFIT KINGSTOWNE
7 Badass Chicks Old Enough to Be Your MOM CROSSFIT OLD TOWN
8 Ali, Ali, and not Ali CROSSFIT KINGSTOWNE
1 Old City JKM OLD CITY CROSSFIT
2 Girls Gone Gloryous OLD GLORY GYM
3 Han swolos DISTRICT CROSSFIT
4 Unbreakable CROSSFIT RESTON
5 Bar-Belles BALLSTON CROSSFIT
6 DC2NY OLD CITY CROSSFIT
7 Kicking Hass & Taking Names CROSSFIT KINGSTOWNE
8 Flex Appeal CROSSFIT ROUTE 7
1 Hakuna Masquata CROSSFIT PR STAR
2 Stiffler’s Moms LOCO CROSSFIT
3 Snatch is Paleo CROSSFIT CDI
4 Chalk Queens CROSSFIT HIERARCHY IVY CITY
5 Muscle & Hustle CROSSFIT PR STAR
6 The THICCCCCness CROSSFIT DC
7
8