8 min AMRAP

Part A

Max Partner Carry Laps

 

WOD INFO

*2 athletes on 1 lap at a time and cant interchange athletes during the lap.

*The 2 Athletes on the lap can switch between each other during the lap.

*Athletes can they interchange once the lap has been completed.

1 Advanced French Speakers AMBOSS CROSSFIT
2 Agents Of Chaos CROSSFIT CHOAS THEORY
3 Agressively Average CF GRENZGÄNGER
4 ARGO against cancer ARGO ATHLETICS
5 BALLERinas CROSSFIT MYBUDDY
6 Battel and Conquer LIEBLINGSGYM CROSSFIT
7 Below Average CROSSFIT TOOTING
8 Blood Sweat and Beers CFMS CROSSFIT MÜNSTER
9 Bro'Sis EVOPE & O CROSSFIT
10 Buff n‘ Though CROSSFIT GRENZGANGER
11 CANCER IS A PRICK CROSSFIT HATTINGEN
12 CF Bumsgesichter CROSSFIT AALEN
13 Cirque de Sore Legs CROSSFIT HH
14 Coaches Plus CROSSFIT MYBUDDY
15 CrossFightCancer LIEBLINGSGYM CROSSFIT
16 CrossFins CROSSFIT PAJA
17 daiiii CROSSFIT GRENZGANGER
18 DNA Squad CROSSFIT DNA
1 Go Grün or Go Home CROSSFIT AM GRÜN
2 Greenhorn120 CF am Grün CROSSFIT AM GRÜN MARBURG
3 Grenzganger Squat Squad CROSSFIT GRENZGANGER
4 Grenzgänger For Life GRENZGÄNGER
5 Grün wie die Hoffnung CROSSFIT AM GRÜN
6 Masters of the Universe CFM CROSSFIT MITTE
7 Handmade Cinnamon Gorillas GRENZGÄNGER
8 Icke Inclusion CROSSFIT ICKE
9 HCF Ki-Li Baba HAUPTSTADT CROSSFIT
10 Natural LIEBLINGSGYM CROSSFIT
11 No Name Group CROSSFIT GRENZGANGER
12 No one fights alone LIEBLINGSGYM CROSSFIT
13 Overhead Squad CROSSFIT SHAPESMITHS
14 Early Birds
15 Fantastic Four CFMS CROSSFIT MÜNSTER
16 Fighting four CROSSFIT GRENZGANGER
17 Flex Appeal CFMS CROSSFIT MÜNSTER
18 glAMRAP CROSSFIT KIEL
1 Pusher Crew GET UP GYM
2 RamboX Leipzig RAMBOX LEIPZIG
3 Squatastic Four CROSSFIT WUPPERTAL
4 Team 4WOD CROSSFIT DNA
5 Team Pizza ARGO ATHLETICS
6 Team Saxonia ENFORCE-LEIPZIG
7 The BARbelli CROSSFIT GRENZGANGER
8 The beauties and The beasts CROSSFIT SCHWERIN
9 the Good, the Bad and the Burpees LIEBLINGSGYM CROSSFIT
10 The Kettlebeauties GRENZGÄNGER
11 The lion ‘Cleans’ tonight CROSSFIT SKIRMISH
12 Tight Jeans and Power Cleans INDEPENDENT
13 Victorious Secret CROSSFIT KIEL
14 Vier Fäuste für Tim CROSSFIT WESTGYM
15 WHO IS FRAN? LIEBLINGSGYM CROSSFIT
16 WOD Crasher CROSSFIT ELMSHORN
17 WOD Rock CROSSFIT GRENZGANGER
18 WOD UP, BERLIN? #TheMorningCrew INDEPENDENT
1 Wodylicous 4 CF AORTA
2 XXX CROSSFIT GRENZGANGER
3 Grenzenlos CROSSFIT GRENZGAENGER
4 4 jerks no snatch FSM BRAY
5 All you can eaters CROSSFIT KIEL
6 Barbell Barbies HAUPTSTADT CROSSFIT
7 Barbell Buddies CROSSFIT GRENZGANGER
8 Border-Walkers CF GRENZGÄNGER
9 Crossfit DNA Bolton CROSSFIT DNA
10 DNA's Podium athletes DNA
11 Das Ladz UNIT 4 CROSSFIT
12 DNA 2.0 CROSSFIT DNA
13 MUST-DASH CROSSFIT WYVERN
14 Genital Burpees CROSSFIT JORVIK
15 I moustache you are question CROSSFIT WYVERN
16 MAYATES TEAM IBIZA CF MAG
17 OLD DIRTY BAR STARS CROSSFIT KIEL
18 Spectrum Specimens REEBOK CROSSFIT SPECTRUM
1 Spectrum Spectacular REEBOK CROSSFIT SPECTRUM
2 Stein for Time UNIT 4 CROSSFIT
3 TEAM FSM FSM
4 Team Schweinehund MYLEO CROSSFIT / CROSSFIT MINS
5 The Uncredibles CROSSFIT WATFORD
6 Trouble Unders CFMS CROSSFIT MUENSTER
7 We got our 6 packs in Tesco UNIT 4
8 WOD UP, BERLIN? #PowerTeam INDEPENDENT
9 WOD UP, BERLIN? #Rodizio&Ceviche INDEPENDENT
10 Team Ryland ICKE!
11 Squat Squad CROSSFIT GRENZGANGER
12 Buck Furpees UNIT 4 CROSSFIT
13 CFB Stronger CROSSFIT BADEN
14 CFB Together CROSSFIT BADEN
15 CFB We Are CROSSFIT BADEN
16 Chalk dirty to me CROSSFIT KIEL
17 Deerns and Dumbbells CROSSFIT KIEL
18 DNA Divas CROSSFIT DNA
1 Drop It Like a Squat CROSSFIT GRENZGANGER
2 Drop your anchor CROSSFIT KIEL
3 Flex Appeal UNIT 4 GLASGOW
4 FSM Ladies on Tour FSM
5 Hot Crossfit Buns UNIT 4 CROSSFIT
6 Ibiza Girls Team CF MAG
7 Not fast, just thirsty CROSSFIT AM GRÜN
8 Spice Girls AXT CROSSFIT
9 #DonutsAndDumbells CROSSFIT LAUSANNE
10 Sqwod Goals CROSSFIT SOUTHAMPTON
11 Swaghetti Yolonese EVOPE
12 SwissCheeseGirls CROSSFIT OVERLAKE
13 Team GIGI CROSSFIT GRENZGANGER
14 THE ANTI DOTTIRS AXT CROSSFIT
15 The girls CFMS CROSSFIT MÜNSTER
16 Wake me up when the WOD ends CROSSFIT GRENZGANGER
17 Weights Before Dates CROSSFIT KALMAR
18 WOD now WINE later CROSSFIT WYVERN

Part B

8 min AMRAP

10 Wheel Barrow Lengths

30 Synchro Sit-Ups

60 Partner Jumps

*Once one pair returns from the carry lap teams can interchange athletes

 

Wheel Barrow – ( 2 athletes working) 1 athlete travelling on their hands while the second athlete walks or runs holding their fellow athlete's legs off the ground. Athletes can only switch at the other end. Length starts with the standing athlete with legs behind the line. Lane ends when the crawling athletes’ hands both cross the line.

 

Synchro Sit Ups – ( 2 athletes working) 2 athletes sit facing each other, they can be as close as they wish. The rep starts with both athletes sat upright. They both fall backwards and touch the ground behind their head and sit back up and high five in the middle to end the rep.

Synchronising element is the high five.

 

Partner Jumps -  (1 Working 1 resting) 1 athlete lays on the ground while the remaining athlete jumps 2 footed over the laying athlete. They must take off and land 2 footed.

 

1 Advanced French Speakers AMBOSS CROSSFIT
2 Agents Of Chaos CROSSFIT CHOAS THEORY
3 Agressively Average CF GRENZGÄNGER
4 ARGO against cancer ARGO ATHLETICS
5 BALLERinas CROSSFIT MYBUDDY
6 Battel and Conquer LIEBLINGSGYM CROSSFIT
7 Below Average CROSSFIT TOOTING
8 Blood Sweat and Beers CFMS CROSSFIT MÜNSTER
9 Bro'Sis EVOPE & O CROSSFIT
10 Buff n‘ Though CROSSFIT GRENZGANGER
11 CANCER IS A PRICK CROSSFIT HATTINGEN
12 CF Bumsgesichter CROSSFIT AALEN
13 Cirque de Sore Legs CROSSFIT HH
14 Coaches Plus CROSSFIT MYBUDDY
15 CrossFightCancer LIEBLINGSGYM CROSSFIT
16 CrossFins CROSSFIT PAJA
17 daiiii CROSSFIT GRENZGANGER
18 DNA Squad CROSSFIT DNA
1 Go Grün or Go Home CROSSFIT AM GRÜN
2 Greenhorn120 CF am Grün CROSSFIT AM GRÜN MARBURG
3 Grenzganger Squat Squad CROSSFIT GRENZGANGER
4 Grenzgänger For Life GRENZGÄNGER
5 Grün wie die Hoffnung CROSSFIT AM GRÜN
6 Masters of the Universe CFM CROSSFIT MITTE
7 Handmade Cinnamon Gorillas GRENZGÄNGER
8 Icke Inclusion CROSSFIT ICKE
9 HCF Ki-Li Baba HAUPTSTADT CROSSFIT
10 Natural LIEBLINGSGYM CROSSFIT
11 No Name Group CROSSFIT GRENZGANGER
12 No one fights alone LIEBLINGSGYM CROSSFIT
13 Overhead Squad CROSSFIT SHAPESMITHS
14 Early Birds
15 Fantastic Four CFMS CROSSFIT MÜNSTER
16 Fighting four CROSSFIT GRENZGANGER
17 Flex Appeal CFMS CROSSFIT MÜNSTER
18 glAMRAP CROSSFIT KIEL
1 Pusher Crew GET UP GYM
2 RamboX Leipzig RAMBOX LEIPZIG
3 Squatastic Four CROSSFIT WUPPERTAL
4 Team 4WOD CROSSFIT DNA
5 Team Pizza ARGO ATHLETICS
6 Team Saxonia ENFORCE-LEIPZIG
7 The BARbelli CROSSFIT GRENZGANGER
8 The beauties and The beasts CROSSFIT SCHWERIN
9 the Good, the Bad and the Burpees LIEBLINGSGYM CROSSFIT
10 The Kettlebeauties GRENZGÄNGER
11 The lion ‘Cleans’ tonight CROSSFIT SKIRMISH
12 Tight Jeans and Power Cleans INDEPENDENT
13 Victorious Secret CROSSFIT KIEL
14 Vier Fäuste für Tim CROSSFIT WESTGYM
15 WHO IS FRAN? LIEBLINGSGYM CROSSFIT
16 WOD Crasher CROSSFIT ELMSHORN
17 WOD Rock CROSSFIT GRENZGANGER
18 WOD UP, BERLIN? #TheMorningCrew INDEPENDENT
1 Wodylicous 4 CF AORTA
2 XXX CROSSFIT GRENZGANGER
3 Grenzenlos CROSSFIT GRENZGAENGER
4 4 jerks no snatch FSM BRAY
5 All you can eaters CROSSFIT KIEL
6 Barbell Barbies HAUPTSTADT CROSSFIT
7 Barbell Buddies CROSSFIT GRENZGANGER
8 Border-Walkers CF GRENZGÄNGER
9 Crossfit DNA Bolton CROSSFIT DNA
10 DNA's Podium athletes DNA
11 Das Ladz UNIT 4 CROSSFIT
12 DNA 2.0 CROSSFIT DNA
13 MUST-DASH CROSSFIT WYVERN
14 Genital Burpees CROSSFIT JORVIK
15 I moustache you are question CROSSFIT WYVERN
16 MAYATES TEAM IBIZA CF MAG
17 OLD DIRTY BAR STARS CROSSFIT KIEL
18 Spectrum Specimens REEBOK CROSSFIT SPECTRUM
1 Spectrum Spectacular REEBOK CROSSFIT SPECTRUM
2 Stein for Time UNIT 4 CROSSFIT
3 TEAM FSM FSM
4 Team Schweinehund MYLEO CROSSFIT / CROSSFIT MINS
5 The Uncredibles CROSSFIT WATFORD
6 Trouble Unders CFMS CROSSFIT MUENSTER
7 We got our 6 packs in Tesco UNIT 4
8 WOD UP, BERLIN? #PowerTeam INDEPENDENT
9 WOD UP, BERLIN? #Rodizio&Ceviche INDEPENDENT
10 Team Ryland ICKE!
11 Squat Squad CROSSFIT GRENZGANGER
12 Buck Furpees UNIT 4 CROSSFIT
13 CFB Stronger CROSSFIT BADEN
14 CFB Together CROSSFIT BADEN
15 CFB We Are CROSSFIT BADEN
16 Chalk dirty to me CROSSFIT KIEL
17 Deerns and Dumbbells CROSSFIT KIEL
18 DNA Divas CROSSFIT DNA
1 Drop It Like a Squat CROSSFIT GRENZGANGER
2 Drop your anchor CROSSFIT KIEL
3 Flex Appeal UNIT 4 GLASGOW
4 FSM Ladies on Tour FSM
5 Hot Crossfit Buns UNIT 4 CROSSFIT
6 Ibiza Girls Team CF MAG
7 Not fast, just thirsty CROSSFIT AM GRÜN
8 Spice Girls AXT CROSSFIT
9 #DonutsAndDumbells CROSSFIT LAUSANNE
10 Sqwod Goals CROSSFIT SOUTHAMPTON
11 Swaghetti Yolonese EVOPE
12 SwissCheeseGirls CROSSFIT OVERLAKE
13 Team GIGI CROSSFIT GRENZGANGER
14 THE ANTI DOTTIRS AXT CROSSFIT
15 The girls CFMS CROSSFIT MÜNSTER
16 Wake me up when the WOD ends CROSSFIT GRENZGANGER
17 Weights Before Dates CROSSFIT KALMAR
18 WOD now WINE later CROSSFIT WYVERN

For Time (20 minute time cap to complete both WOD 2 & 3)

Athlete A runs out with 1 x Water Carrier and runs back carrying 1 x Keg

Athlete B runs out, collects and runs back 1 x Water Carrier, then run out, collects and runs back 1 x Keg

Athlete C Run out 1 x Water Carrier runs back and carries out 1 x Keg

Athlete C Run out, collects and runs back 1 x Water Carrier, then run out, collects and runs back 1 x Keg

(Resting athletes must hold the worm off the ground in a front rack position)

On completion of the carries, the team must then complete 4 lengths of Front Rack Worm Lunges

Score: Time ends after the 4 worm lunge lengths have been completed (MM:SS)

On completion of the 4 lengths, the team's time is taken for WOD 2 and WOD 3 can begin.

1 Advanced French Speakers AMBOSS CROSSFIT
2 Agents Of Chaos CROSSFIT CHOAS THEORY
3 Agressively Average CF GRENZGÄNGER
4 ARGO against cancer ARGO ATHLETICS
5 BALLERinas CROSSFIT MYBUDDY
6 Battel and Conquer LIEBLINGSGYM CROSSFIT
7 Below Average CROSSFIT TOOTING
8 Blood Sweat and Beers CFMS CROSSFIT MÜNSTER
9 Bro'Sis EVOPE & O CROSSFIT
10 Buff n‘ Though CROSSFIT GRENZGANGER
11 CANCER IS A PRICK CROSSFIT HATTINGEN
12 CF Bumsgesichter CROSSFIT AALEN
13 Cirque de Sore Legs CROSSFIT HH
14 Coaches Plus CROSSFIT MYBUDDY
15 CrossFightCancer LIEBLINGSGYM CROSSFIT
16 CrossFins CROSSFIT PAJA
17 daiiii CROSSFIT GRENZGANGER
18 DNA Squad CROSSFIT DNA
1 Go Grün or Go Home CROSSFIT AM GRÜN
2 Greenhorn120 CF am Grün CROSSFIT AM GRÜN MARBURG
3 Grenzganger Squat Squad CROSSFIT GRENZGANGER
4 Grenzgänger For Life GRENZGÄNGER
5 Grün wie die Hoffnung CROSSFIT AM GRÜN
6 Masters of the Universe CFM CROSSFIT MITTE
7 Handmade Cinnamon Gorillas GRENZGÄNGER
8 Icke Inclusion CROSSFIT ICKE
9 HCF Ki-Li Baba HAUPTSTADT CROSSFIT
10 Natural LIEBLINGSGYM CROSSFIT
11 No Name Group CROSSFIT GRENZGANGER
12 No one fights alone LIEBLINGSGYM CROSSFIT
13 Overhead Squad CROSSFIT SHAPESMITHS
14 Early Birds
15 Fantastic Four CFMS CROSSFIT MÜNSTER
16 Fighting four CROSSFIT GRENZGANGER
17 Flex Appeal CFMS CROSSFIT MÜNSTER
18 glAMRAP CROSSFIT KIEL
1 Pusher Crew GET UP GYM
2 RamboX Leipzig RAMBOX LEIPZIG
3 Squatastic Four CROSSFIT WUPPERTAL
4 Team 4WOD CROSSFIT DNA
5 Team Pizza ARGO ATHLETICS
6 Team Saxonia ENFORCE-LEIPZIG
7 The BARbelli CROSSFIT GRENZGANGER
8 The beauties and The beasts CROSSFIT SCHWERIN
9 the Good, the Bad and the Burpees LIEBLINGSGYM CROSSFIT
10 The Kettlebeauties GRENZGÄNGER
11 The lion ‘Cleans’ tonight CROSSFIT SKIRMISH
12 Tight Jeans and Power Cleans INDEPENDENT
13 Victorious Secret CROSSFIT KIEL
14 Vier Fäuste für Tim CROSSFIT WESTGYM
15 WHO IS FRAN? LIEBLINGSGYM CROSSFIT
16 WOD Crasher CROSSFIT ELMSHORN
17 WOD Rock CROSSFIT GRENZGANGER
18 WOD UP, BERLIN? #TheMorningCrew INDEPENDENT
1 Wodylicous 4 CF AORTA
2 XXX CROSSFIT GRENZGANGER
3 Grenzenlos CROSSFIT GRENZGAENGER
4 4 jerks no snatch FSM BRAY
5 All you can eaters CROSSFIT KIEL
6 Barbell Barbies HAUPTSTADT CROSSFIT
7 Barbell Buddies CROSSFIT GRENZGANGER
8 Border-Walkers CF GRENZGÄNGER
9 Crossfit DNA Bolton CROSSFIT DNA
10 DNA's Podium athletes DNA
11 Das Ladz UNIT 4 CROSSFIT
12 DNA 2.0 CROSSFIT DNA
13 MUST-DASH CROSSFIT WYVERN
14 Genital Burpees CROSSFIT JORVIK
15 I moustache you are question CROSSFIT WYVERN
16 MAYATES TEAM IBIZA CF MAG
17 OLD DIRTY BAR STARS CROSSFIT KIEL
18 Spectrum Specimens REEBOK CROSSFIT SPECTRUM
1 Spectrum Spectacular REEBOK CROSSFIT SPECTRUM
2 Stein for Time UNIT 4 CROSSFIT
3 TEAM FSM FSM
4 Team Schweinehund MYLEO CROSSFIT / CROSSFIT MINS
5 The Uncredibles CROSSFIT WATFORD
6 Trouble Unders CFMS CROSSFIT MUENSTER
7 We got our 6 packs in Tesco UNIT 4
8 WOD UP, BERLIN? #PowerTeam INDEPENDENT
9 WOD UP, BERLIN? #Rodizio&Ceviche INDEPENDENT
10 Team Ryland ICKE!
11 Squat Squad CROSSFIT GRENZGANGER
12 Buck Furpees UNIT 4 CROSSFIT
13 CFB Stronger CROSSFIT BADEN
14 CFB Together CROSSFIT BADEN
15 CFB We Are CROSSFIT BADEN
16 Chalk dirty to me CROSSFIT KIEL
17 Deerns and Dumbbells CROSSFIT KIEL
18 DNA Divas CROSSFIT DNA
1 Drop It Like a Squat CROSSFIT GRENZGANGER
2 Drop your anchor CROSSFIT KIEL
3 Flex Appeal UNIT 4 GLASGOW
4 FSM Ladies on Tour FSM
5 Hot Crossfit Buns UNIT 4 CROSSFIT
6 Ibiza Girls Team CF MAG
7 Not fast, just thirsty CROSSFIT AM GRÜN
8 Spice Girls AXT CROSSFIT
9 #DonutsAndDumbells CROSSFIT LAUSANNE
10 Sqwod Goals CROSSFIT SOUTHAMPTON
11 Swaghetti Yolonese EVOPE
12 SwissCheeseGirls CROSSFIT OVERLAKE
13 Team GIGI CROSSFIT GRENZGANGER
14 THE ANTI DOTTIRS AXT CROSSFIT
15 The girls CFMS CROSSFIT MÜNSTER
16 Wake me up when the WOD ends CROSSFIT GRENZGANGER
17 Weights Before Dates CROSSFIT KALMAR
18 WOD now WINE later CROSSFIT WYVERN

AMRAP Time Remaining

3-6-9-12-15-etc.

2 athletes Worm Ground to Shoulder

2 athletes Burpee Over Worm

*2 working, 2 resting

*Resting pair must hold the keg and water carrier off the ground

*Pairs can tag in and out as often as they wish

After the Ground to Shoulder reps are completed, athletes run to the opposite end of the lane with the Worm and complete the burpees.

After the burpee reps are completed, athletes must run back with the Worm and start the next round of Ground to shoulder.

This continues for the time remaining up to 20 minutes.

 

WOD Notes

Score = REPS

Ground to Shoulder – 2 athletes must pitch the worm up from the ground, move it over the head and then drop or place it on the ground. Rep starts on the ground and finishes on the ground the other side.

(Resting athletes can tag in and out as much as they wish)

 

Burpee Over Worm

2 Athletes start on opposite sides of the worm.

They jump down to the chest on the floor, return to their feet and then jump across to the opposite sides of the worm two-footed to complete the rep. The synchronised part is at the jump.

(Resting athletes can tag in and out as much as they wish)

1 Advanced French Speakers AMBOSS CROSSFIT
2 Agents Of Chaos CROSSFIT CHOAS THEORY
3 Agressively Average CF GRENZGÄNGER
4 ARGO against cancer ARGO ATHLETICS
5 BALLERinas CROSSFIT MYBUDDY
6 Battel and Conquer LIEBLINGSGYM CROSSFIT
7 Below Average CROSSFIT TOOTING
8 Blood Sweat and Beers CFMS CROSSFIT MÜNSTER
9 Bro'Sis EVOPE & O CROSSFIT
10 Buff n‘ Though CROSSFIT GRENZGANGER
11 CANCER IS A PRICK CROSSFIT HATTINGEN
12 CF Bumsgesichter CROSSFIT AALEN
13 Cirque de Sore Legs CROSSFIT HH
14 Coaches Plus CROSSFIT MYBUDDY
15 CrossFightCancer LIEBLINGSGYM CROSSFIT
16 CrossFins CROSSFIT PAJA
17 daiiii CROSSFIT GRENZGANGER
18 DNA Squad CROSSFIT DNA
1 Go Grün or Go Home CROSSFIT AM GRÜN
2 Greenhorn120 CF am Grün CROSSFIT AM GRÜN MARBURG
3 Grenzganger Squat Squad CROSSFIT GRENZGANGER
4 Grenzgänger For Life GRENZGÄNGER
5 Grün wie die Hoffnung CROSSFIT AM GRÜN
6 Masters of the Universe CFM CROSSFIT MITTE
7 Handmade Cinnamon Gorillas GRENZGÄNGER
8 Icke Inclusion CROSSFIT ICKE
9 HCF Ki-Li Baba HAUPTSTADT CROSSFIT
10 Natural LIEBLINGSGYM CROSSFIT
11 No Name Group CROSSFIT GRENZGANGER
12 No one fights alone LIEBLINGSGYM CROSSFIT
13 Overhead Squad CROSSFIT SHAPESMITHS
14 Early Birds
15 Fantastic Four CFMS CROSSFIT MÜNSTER
16 Fighting four CROSSFIT GRENZGANGER
17 Flex Appeal CFMS CROSSFIT MÜNSTER
18 glAMRAP CROSSFIT KIEL
1 Pusher Crew GET UP GYM
2 RamboX Leipzig RAMBOX LEIPZIG
3 Squatastic Four CROSSFIT WUPPERTAL
4 Team 4WOD CROSSFIT DNA
5 Team Pizza ARGO ATHLETICS
6 Team Saxonia ENFORCE-LEIPZIG
7 The BARbelli CROSSFIT GRENZGANGER
8 The beauties and The beasts CROSSFIT SCHWERIN
9 the Good, the Bad and the Burpees LIEBLINGSGYM CROSSFIT
10 The Kettlebeauties GRENZGÄNGER
11 The lion ‘Cleans’ tonight CROSSFIT SKIRMISH
12 Tight Jeans and Power Cleans INDEPENDENT
13 Victorious Secret CROSSFIT KIEL
14 Vier Fäuste für Tim CROSSFIT WESTGYM
15 WHO IS FRAN? LIEBLINGSGYM CROSSFIT
16 WOD Crasher CROSSFIT ELMSHORN
17 WOD Rock CROSSFIT GRENZGANGER
18 WOD UP, BERLIN? #TheMorningCrew INDEPENDENT
1 Wodylicous 4 CF AORTA
2 XXX CROSSFIT GRENZGANGER
3 Grenzenlos CROSSFIT GRENZGAENGER
4 4 jerks no snatch FSM BRAY
5 All you can eaters CROSSFIT KIEL
6 Barbell Barbies HAUPTSTADT CROSSFIT
7 Barbell Buddies CROSSFIT GRENZGANGER
8 Border-Walkers CF GRENZGÄNGER
9 Crossfit DNA Bolton CROSSFIT DNA
10 DNA's Podium athletes DNA
11 Das Ladz UNIT 4 CROSSFIT
12 DNA 2.0 CROSSFIT DNA
13 MUST-DASH CROSSFIT WYVERN
14 Genital Burpees CROSSFIT JORVIK
15 I moustache you are question CROSSFIT WYVERN
16 MAYATES TEAM IBIZA CF MAG
17 OLD DIRTY BAR STARS CROSSFIT KIEL
18 Spectrum Specimens REEBOK CROSSFIT SPECTRUM
1 Spectrum Spectacular REEBOK CROSSFIT SPECTRUM
2 Stein for Time UNIT 4 CROSSFIT
3 TEAM FSM FSM
4 Team Schweinehund MYLEO CROSSFIT / CROSSFIT MINS
5 The Uncredibles CROSSFIT WATFORD
6 Trouble Unders CFMS CROSSFIT MUENSTER
7 We got our 6 packs in Tesco UNIT 4
8 WOD UP, BERLIN? #PowerTeam INDEPENDENT
9 WOD UP, BERLIN? #Rodizio&Ceviche INDEPENDENT
10 Team Ryland ICKE!
11 Squat Squad CROSSFIT GRENZGANGER
12 Buck Furpees UNIT 4 CROSSFIT
13 CFB Stronger CROSSFIT BADEN
14 CFB Together CROSSFIT BADEN
15 CFB We Are CROSSFIT BADEN
16 Chalk dirty to me CROSSFIT KIEL
17 Deerns and Dumbbells CROSSFIT KIEL
18 DNA Divas CROSSFIT DNA
1 Drop It Like a Squat CROSSFIT GRENZGANGER
2 Drop your anchor CROSSFIT KIEL
3 Flex Appeal UNIT 4 GLASGOW
4 FSM Ladies on Tour FSM
5 Hot Crossfit Buns UNIT 4 CROSSFIT
6 Ibiza Girls Team CF MAG
7 Not fast, just thirsty CROSSFIT AM GRÜN
8 Spice Girls AXT CROSSFIT
9 #DonutsAndDumbells CROSSFIT LAUSANNE
10 Sqwod Goals CROSSFIT SOUTHAMPTON
11 Swaghetti Yolonese EVOPE
12 SwissCheeseGirls CROSSFIT OVERLAKE
13 Team GIGI CROSSFIT GRENZGANGER
14 THE ANTI DOTTIRS AXT CROSSFIT
15 The girls CFMS CROSSFIT MÜNSTER
16 Wake me up when the WOD ends CROSSFIT GRENZGANGER
17 Weights Before Dates CROSSFIT KALMAR
18 WOD now WINE later CROSSFIT WYVERN

WOD 4

AMRAP (10 min)

 

 

 

     Rower
 

Sandbag

 
 
 
 

10 min AMRAP

40 Row Calories

30 Sandbag Shuttle Sprints

20 Cal Row

10 Shuttle Sprints

 

*Every time you switch an athlete in, the new and the old athlete must perform 3 synchro burpees over the sandbag before starting. This is for all 4 movements of the AMRAP above.  

 

WOD Notes (Score = AMRAP (REPS)

 

Row Cal – Aim is for the team to complete 40 calories before moving on to the sandbag sprints.

 

Sandbag Sprint – Starting behind the line. Pick up sandbag (males = larger section / females = smaller section) Sprint up and back the lane. At the end of every length the athlete must drop the bag out of the end of the lane and then pick it back up before running back. 30 lengths must be completed.

 

Row Cal – Aim is for the team to complete 20 calories before moving on to the sandbag sprints.

 

Shuttle Sprint Lengths – Start with feet behind the line, run up lane, at the other end touch 1 hand across the end of the lane and run back and repeat until 10 lengths have been completed.

 

*Up and back the lane = 2 lengths.

 

*Every time you switch an athlete in, the new and the old athlete must perform 3 burpees over the sandbag before starting. This is for all 4 movements of the AMRAP above.  

Score is total reps completed.

1 Advanced French Speakers AMBOSS CROSSFIT
2 Agents Of Chaos CROSSFIT CHOAS THEORY
3 Agressively Average CF GRENZGÄNGER
4 ARGO against cancer ARGO ATHLETICS
5 BALLERinas CROSSFIT MYBUDDY
6 Battel and Conquer LIEBLINGSGYM CROSSFIT
7 Below Average CROSSFIT TOOTING
8 Blood Sweat and Beers CFMS CROSSFIT MÜNSTER
9 Bro'Sis EVOPE & O CROSSFIT
10 Buff n‘ Though CROSSFIT GRENZGANGER
11 CANCER IS A PRICK CROSSFIT HATTINGEN
12 CF Bumsgesichter CROSSFIT AALEN
13 Cirque de Sore Legs CROSSFIT HH
14 Coaches Plus CROSSFIT MYBUDDY
15 CrossFightCancer LIEBLINGSGYM CROSSFIT
16 CrossFins CROSSFIT PAJA
17 daiiii CROSSFIT GRENZGANGER
18 DNA Squad CROSSFIT DNA
1 Go Grün or Go Home CROSSFIT AM GRÜN
2 Greenhorn120 CF am Grün CROSSFIT AM GRÜN MARBURG
3 Grenzganger Squat Squad CROSSFIT GRENZGANGER
4 Grenzgänger For Life GRENZGÄNGER
5 Grün wie die Hoffnung CROSSFIT AM GRÜN
6 Masters of the Universe CFM CROSSFIT MITTE
7 Handmade Cinnamon Gorillas GRENZGÄNGER
8 Icke Inclusion CROSSFIT ICKE
9 HCF Ki-Li Baba HAUPTSTADT CROSSFIT
10 Natural LIEBLINGSGYM CROSSFIT
11 No Name Group CROSSFIT GRENZGANGER
12 No one fights alone LIEBLINGSGYM CROSSFIT
13 Overhead Squad CROSSFIT SHAPESMITHS
14 Early Birds
15 Fantastic Four CFMS CROSSFIT MÜNSTER
16 Fighting four CROSSFIT GRENZGANGER
17 Flex Appeal CFMS CROSSFIT MÜNSTER
18 glAMRAP CROSSFIT KIEL
1 Pusher Crew GET UP GYM
2 RamboX Leipzig RAMBOX LEIPZIG
3 Squatastic Four CROSSFIT WUPPERTAL
4 Team 4WOD CROSSFIT DNA
5 Team Pizza ARGO ATHLETICS
6 Team Saxonia ENFORCE-LEIPZIG
7 The BARbelli CROSSFIT GRENZGANGER
8 The beauties and The beasts CROSSFIT SCHWERIN
9 the Good, the Bad and the Burpees LIEBLINGSGYM CROSSFIT
10 The Kettlebeauties GRENZGÄNGER
11 The lion ‘Cleans’ tonight CROSSFIT SKIRMISH
12 Tight Jeans and Power Cleans INDEPENDENT
13 Victorious Secret CROSSFIT KIEL
14 Vier Fäuste für Tim CROSSFIT WESTGYM
15 WHO IS FRAN? LIEBLINGSGYM CROSSFIT
16 WOD Crasher CROSSFIT ELMSHORN
17 WOD Rock CROSSFIT GRENZGANGER
18 WOD UP, BERLIN? #TheMorningCrew INDEPENDENT
1 Wodylicous 4 CF AORTA
2 XXX CROSSFIT GRENZGANGER
3 Grenzenlos CROSSFIT GRENZGAENGER
4 4 jerks no snatch FSM BRAY
5 All you can eaters CROSSFIT KIEL
6 Barbell Barbies HAUPTSTADT CROSSFIT
7 Barbell Buddies CROSSFIT GRENZGANGER
8 Border-Walkers CF GRENZGÄNGER
9 Crossfit DNA Bolton CROSSFIT DNA
10 DNA's Podium athletes DNA
11 Das Ladz UNIT 4 CROSSFIT
12 DNA 2.0 CROSSFIT DNA
13 MUST-DASH CROSSFIT WYVERN
14 Genital Burpees CROSSFIT JORVIK
15 I moustache you are question CROSSFIT WYVERN
16 MAYATES TEAM IBIZA CF MAG
17 OLD DIRTY BAR STARS CROSSFIT KIEL
18 Spectrum Specimens REEBOK CROSSFIT SPECTRUM
1 Spectrum Spectacular REEBOK CROSSFIT SPECTRUM
2 Stein for Time UNIT 4 CROSSFIT
3 TEAM FSM FSM
4 Team Schweinehund MYLEO CROSSFIT / CROSSFIT MINS
5 The Uncredibles CROSSFIT WATFORD
6 Trouble Unders CFMS CROSSFIT MUENSTER
7 We got our 6 packs in Tesco UNIT 4
8 WOD UP, BERLIN? #PowerTeam INDEPENDENT
9 WOD UP, BERLIN? #Rodizio&Ceviche INDEPENDENT
10 Team Ryland ICKE!
11 Squat Squad CROSSFIT GRENZGANGER
12 Buck Furpees UNIT 4 CROSSFIT
13 CFB Stronger CROSSFIT BADEN
14 CFB Together CROSSFIT BADEN
15 CFB We Are CROSSFIT BADEN
16 Chalk dirty to me CROSSFIT KIEL
17 Deerns and Dumbbells CROSSFIT KIEL
18 DNA Divas CROSSFIT DNA
1 Drop It Like a Squat CROSSFIT GRENZGANGER
2 Drop your anchor CROSSFIT KIEL
3 Flex Appeal UNIT 4 GLASGOW
4 FSM Ladies on Tour FSM
5 Hot Crossfit Buns UNIT 4 CROSSFIT
6 Ibiza Girls Team CF MAG
7 Not fast, just thirsty CROSSFIT AM GRÜN
8 Spice Girls AXT CROSSFIT
9 #DonutsAndDumbells CROSSFIT LAUSANNE
10 Sqwod Goals CROSSFIT SOUTHAMPTON
11 Swaghetti Yolonese EVOPE
12 SwissCheeseGirls CROSSFIT OVERLAKE
13 Team GIGI CROSSFIT GRENZGANGER
14 THE ANTI DOTTIRS AXT CROSSFIT
15 The girls CFMS CROSSFIT MÜNSTER
16 Wake me up when the WOD ends CROSSFIT GRENZGANGER
17 Weights Before Dates CROSSFIT KALMAR
18 WOD now WINE later CROSSFIT WYVERN

WOD 5

TBA

1 Advanced French Speakers AMBOSS CROSSFIT
2 Agents Of Chaos CROSSFIT CHOAS THEORY
3 Agressively Average CF GRENZGÄNGER
4 ARGO against cancer ARGO ATHLETICS
5 BALLERinas CROSSFIT MYBUDDY
6 Battel and Conquer LIEBLINGSGYM CROSSFIT
7 Below Average CROSSFIT TOOTING
8 Blood Sweat and Beers CFMS CROSSFIT MÜNSTER
9 Bro'Sis EVOPE & O CROSSFIT
10 Buff n‘ Though CROSSFIT GRENZGANGER
11 CANCER IS A PRICK CROSSFIT HATTINGEN
12 CF Bumsgesichter CROSSFIT AALEN
13 Cirque de Sore Legs CROSSFIT HH
14 Coaches Plus CROSSFIT MYBUDDY
15 CrossFightCancer LIEBLINGSGYM CROSSFIT
16 CrossFins CROSSFIT PAJA
17 daiiii CROSSFIT GRENZGANGER
18 DNA Squad CROSSFIT DNA
1 Go Grün or Go Home CROSSFIT AM GRÜN
2 Greenhorn120 CF am Grün CROSSFIT AM GRÜN MARBURG
3 Grenzganger Squat Squad CROSSFIT GRENZGANGER
4 Grenzgänger For Life GRENZGÄNGER
5 Grün wie die Hoffnung CROSSFIT AM GRÜN
6 Masters of the Universe CFM CROSSFIT MITTE
7 Handmade Cinnamon Gorillas GRENZGÄNGER
8 Icke Inclusion CROSSFIT ICKE
9 HCF Ki-Li Baba HAUPTSTADT CROSSFIT
10 Natural LIEBLINGSGYM CROSSFIT
11 No Name Group CROSSFIT GRENZGANGER
12 No one fights alone LIEBLINGSGYM CROSSFIT
13 Overhead Squad CROSSFIT SHAPESMITHS
14 Early Birds
15 Fantastic Four CFMS CROSSFIT MÜNSTER
16 Fighting four CROSSFIT GRENZGANGER
17 Flex Appeal CFMS CROSSFIT MÜNSTER
18 glAMRAP CROSSFIT KIEL
1 Pusher Crew GET UP GYM
2 RamboX Leipzig RAMBOX LEIPZIG
3 Squatastic Four CROSSFIT WUPPERTAL
4 Team 4WOD CROSSFIT DNA
5 Team Pizza ARGO ATHLETICS
6 Team Saxonia ENFORCE-LEIPZIG
7 The BARbelli CROSSFIT GRENZGANGER
8 The beauties and The beasts CROSSFIT SCHWERIN
9 the Good, the Bad and the Burpees LIEBLINGSGYM CROSSFIT
10 The Kettlebeauties GRENZGÄNGER
11 The lion ‘Cleans’ tonight CROSSFIT SKIRMISH
12 Tight Jeans and Power Cleans INDEPENDENT
13 Victorious Secret CROSSFIT KIEL
14 Vier Fäuste für Tim CROSSFIT WESTGYM
15 WHO IS FRAN? LIEBLINGSGYM CROSSFIT
16 WOD Crasher CROSSFIT ELMSHORN
17 WOD Rock CROSSFIT GRENZGANGER
18 WOD UP, BERLIN? #TheMorningCrew INDEPENDENT
1 Wodylicous 4 CF AORTA
2 XXX CROSSFIT GRENZGANGER
3 Grenzenlos CROSSFIT GRENZGAENGER
4 4 jerks no snatch FSM BRAY
5 All you can eaters CROSSFIT KIEL
6 Barbell Barbies HAUPTSTADT CROSSFIT
7 Barbell Buddies CROSSFIT GRENZGANGER
8 Border-Walkers CF GRENZGÄNGER
9 Crossfit DNA Bolton CROSSFIT DNA
10 DNA's Podium athletes DNA
11 Das Ladz UNIT 4 CROSSFIT
12 DNA 2.0 CROSSFIT DNA
13 MUST-DASH CROSSFIT WYVERN
14 Genital Burpees CROSSFIT JORVIK
15 I moustache you are question CROSSFIT WYVERN
16 MAYATES TEAM IBIZA CF MAG
17 OLD DIRTY BAR STARS CROSSFIT KIEL
18 Spectrum Specimens REEBOK CROSSFIT SPECTRUM
1 Spectrum Spectacular REEBOK CROSSFIT SPECTRUM
2 Stein for Time UNIT 4 CROSSFIT
3 TEAM FSM FSM
4 Team Schweinehund MYLEO CROSSFIT / CROSSFIT MINS
5 The Uncredibles CROSSFIT WATFORD
6 Trouble Unders CFMS CROSSFIT MUENSTER
7 We got our 6 packs in Tesco UNIT 4
8 WOD UP, BERLIN? #PowerTeam INDEPENDENT
9 WOD UP, BERLIN? #Rodizio&Ceviche INDEPENDENT
10 Team Ryland ICKE!
11 Squat Squad CROSSFIT GRENZGANGER
12 Buck Furpees UNIT 4 CROSSFIT
13 CFB Stronger CROSSFIT BADEN
14 CFB Together CROSSFIT BADEN
15 CFB We Are CROSSFIT BADEN
16 Chalk dirty to me CROSSFIT KIEL
17 Deerns and Dumbbells CROSSFIT KIEL
18 DNA Divas CROSSFIT DNA
1 Drop It Like a Squat CROSSFIT GRENZGANGER
2 Drop your anchor CROSSFIT KIEL
3 Flex Appeal UNIT 4 GLASGOW
4 FSM Ladies on Tour FSM
5 Hot Crossfit Buns UNIT 4 CROSSFIT
6 Ibiza Girls Team CF MAG
7 Not fast, just thirsty CROSSFIT AM GRÜN
8 Spice Girls AXT CROSSFIT
9 #DonutsAndDumbells CROSSFIT LAUSANNE
10 Sqwod Goals CROSSFIT SOUTHAMPTON
11 Swaghetti Yolonese EVOPE
12 SwissCheeseGirls CROSSFIT OVERLAKE
13 Team GIGI CROSSFIT GRENZGANGER
14 THE ANTI DOTTIRS AXT CROSSFIT
15 The girls CFMS CROSSFIT MÜNSTER
16 Wake me up when the WOD ends CROSSFIT GRENZGANGER
17 Weights Before Dates CROSSFIT KALMAR
18 WOD now WINE later CROSSFIT WYVERN