Workout No.1: "Clean Ladder" Team has 90 seconds at each barbell to complete a clean for each athlete: Barbell Loads: 85, 95, 105, 125, 145, 165, 185
1 Our Moms Made Us Do It CROSSFIT TRANSCEND
2 Domination CROSSFIT METTLEWORKS
3 RX(ish) CROSSFIT METTLEWORKS
4 AMRAP then a NAP CROSSFIT SANCTUARY
5 WODder Women CROSSFIT SANCTUARY
6 Queens CROSSFIT QUEENS
1 Snatch Made In Heaven CROSSFIT THE ROCK
2 3 Girls, 1 box CROSSFIT SANCTUARY
3 Stop, Drop, and Squat CROSSFIT SANCTUARY
4 Blondeshells CROSSFIT RAPTURE
5 Snatches & Mimosas CROSSFIT BRIDGE & TUNNEL
6 Fran Dogs ACTIVE LIFE ATHLETICS
1 Beast Mode then Feast Mode CROSSFIT SANCTUARY
2 SC Crossfit 165 SC CROSSFIT 165
3 Kyle’s Angels PORT CROSSFIT
4 Bend and Snatch CROSSFIT MASSAPEQUA
5 Snatch, Crackle, Pop CROSSFIT ISLAND PARK
6 Nurses RX CROSSFIT METTLEWORKS
1 McWRATH of the River Lyons CROSSFIT UNDIVIDED
2 Kipping it Real CROSSFIT MAPLEWOOD
3 Port Crossfit Bar Belles PORT CROSSFIT
4 JAK'd UP CROSSFIT LIGHTHOUSE
5 Crossfit Lighthouse CROSSFIT LIGHTHOUSE
6 CFU Babes CROSSFIT UNDIVIDED
Workout No. 2a & 2b "Flap Jacked" Workout 2a and 2b will be completed simultaneously with a 13 Minute running clock 2a: AMRAP in 13 Minutes: 10 Front Squats 95lbs 15 Power Cleans 95lbs 20 Double Unders 2b: AMRAP in 13 Minutes: Max Rep Cals on Rower - 1 Athlete will be always working on 2a, 1 Athlete will always be working on 2b, and 1 Athlete will always be resting. - Athletes may rotate and change out at any point during the event. - 2A Score = Total Reps - 2B Score = Total Cals
1 Our Moms Made Us Do It CROSSFIT TRANSCEND
2 Domination CROSSFIT METTLEWORKS
3 RX(ish) CROSSFIT METTLEWORKS
4 AMRAP then a NAP CROSSFIT SANCTUARY
5 WODder Women CROSSFIT SANCTUARY
6 Queens CROSSFIT QUEENS
1 Snatch Made In Heaven CROSSFIT THE ROCK
2 3 Girls, 1 box CROSSFIT SANCTUARY
3 Stop, Drop, and Squat CROSSFIT SANCTUARY
4 Blondeshells CROSSFIT RAPTURE
5 Snatches & Mimosas CROSSFIT BRIDGE & TUNNEL
6 Fran Dogs ACTIVE LIFE ATHLETICS
1 Beast Mode then Feast Mode CROSSFIT SANCTUARY
2 SC Crossfit 165 SC CROSSFIT 165
3 Kyle’s Angels PORT CROSSFIT
4 Bend and Snatch CROSSFIT MASSAPEQUA
5 Snatch, Crackle, Pop CROSSFIT ISLAND PARK
6 Nurses RX CROSSFIT METTLEWORKS
1 McWRATH of the River Lyons CROSSFIT UNDIVIDED
2 Kipping it Real CROSSFIT MAPLEWOOD
3 Port Crossfit Bar Belles PORT CROSSFIT
4 JAK'd UP CROSSFIT LIGHTHOUSE
5 Crossfit Lighthouse CROSSFIT LIGHTHOUSE
6 CFU Babes CROSSFIT UNDIVIDED
Workout No. 3a & 3b: “Flip This” Workout 3a & 3b will be completed simultaneously with a 10 minute running clock: 3a: AMRAP in 10 minutes: 100m Partner Sandbag Run 50lbs 6 Partner Tire Flips 3b: For Time: 2.5 Miles on Air Assault Bike Details: - At 3-2-1-Go 2 Athletes will begin 3A and 1 Athlete will begin 3B. - 2 Athletes will run the 100m together, and each will be running with their own sandbag. No tire flips repetitions will be counted until both Athletes are back from the run. - 1 or 2 athletes may flip the tire during 3a. - Teams may switch out athletes between 3a and 3b during the tire flips but not during the run. - Once 3b is completed, all 3 athletes may continue working on 3a with 2 athletes working and 1 athlete resting. - Score 3a: Reps - Score 3b: Time
1 Our Moms Made Us Do It CROSSFIT TRANSCEND
2 Domination CROSSFIT METTLEWORKS
3 RX(ish) CROSSFIT METTLEWORKS
4 AMRAP then a NAP CROSSFIT SANCTUARY
5 WODder Women CROSSFIT SANCTUARY
6 Queens CROSSFIT QUEENS
1 Snatch Made In Heaven CROSSFIT THE ROCK
2 3 Girls, 1 box CROSSFIT SANCTUARY
3 Stop, Drop, and Squat CROSSFIT SANCTUARY
4 Blondeshells CROSSFIT RAPTURE
5 Snatches & Mimosas CROSSFIT BRIDGE & TUNNEL
6 Fran Dogs ACTIVE LIFE ATHLETICS
1 Beast Mode then Feast Mode CROSSFIT SANCTUARY
2 SC Crossfit 165 SC CROSSFIT 165
3 Kyle’s Angels PORT CROSSFIT
4 Bend and Snatch CROSSFIT MASSAPEQUA
5 Snatch, Crackle, Pop CROSSFIT ISLAND PARK
6 Nurses RX CROSSFIT METTLEWORKS
1 McWRATH of the River Lyons CROSSFIT UNDIVIDED
2 Kipping it Real CROSSFIT MAPLEWOOD
3 Port Crossfit Bar Belles PORT CROSSFIT
4 JAK'd UP CROSSFIT LIGHTHOUSE
5 Crossfit Lighthouse CROSSFIT LIGHTHOUSE
6 CFU Babes CROSSFIT UNDIVIDED
Workout No.4: "Midline Madness" AMRAP in 10 minutes: 10 Toes to Bar 15 Alternating Dumbbell Snatches 35lbs 20 Deadlifts 155lbs - Athletes will flow through this AMRAP using a EMOM style as follows: 0:00 to 1:00 - Athlete 1 1:00 to 2:00 - Athlete 2 2:00 to 3:00 - Athlete 3 3:00 to 4:00 - Athlete 1 4:00 to 5:00 - Athlete 2 5:00 to 6:00 - Athlete 3 6:00 to 7:00 - Athlete 1 7:00 to 8:00 - Athlete 2 8:00 to 9:00 - Athlete 3 9:00 to 10:00 - Any Athlete - On the top of each minute the next athlete in the order will pick up where the previous athlete left off. - Alternating DB Snatches: Each Hand is a rep, L/R=2. Both heads of the dumbbell must touch the ground between reps and other hand cannot touch the body. - Score = Reps
1 Our Moms Made Us Do It CROSSFIT TRANSCEND
2 Domination CROSSFIT METTLEWORKS
3 RX(ish) CROSSFIT METTLEWORKS
4 AMRAP then a NAP CROSSFIT SANCTUARY
5 WODder Women CROSSFIT SANCTUARY
6 Queens CROSSFIT QUEENS
1 Snatch Made In Heaven CROSSFIT THE ROCK
2 3 Girls, 1 box CROSSFIT SANCTUARY
3 Stop, Drop, and Squat CROSSFIT SANCTUARY
4 Blondeshells CROSSFIT RAPTURE
5 Snatches & Mimosas CROSSFIT BRIDGE & TUNNEL
6 Fran Dogs ACTIVE LIFE ATHLETICS
1 Beast Mode then Feast Mode CROSSFIT SANCTUARY
2 SC Crossfit 165 SC CROSSFIT 165
3 Kyle’s Angels PORT CROSSFIT
4 Bend and Snatch CROSSFIT MASSAPEQUA
5 Snatch, Crackle, Pop CROSSFIT ISLAND PARK
6 Nurses RX CROSSFIT METTLEWORKS
1 McWRATH of the River Lyons CROSSFIT UNDIVIDED
2 Kipping it Real CROSSFIT MAPLEWOOD
3 Port Crossfit Bar Belles PORT CROSSFIT
4 JAK'd UP CROSSFIT LIGHTHOUSE
5 Crossfit Lighthouse CROSSFIT LIGHTHOUSE
6 CFU Babes CROSSFIT UNDIVIDED