Tuesday, February 20, 2024

2024-02-20T17:16:08-08:00

“Quicksand”Time Domain: 11:00-15:00Time Cap: 16:00 minutes CompetitorFor time:6 rounds of:6 Dumbbell Burpee Power Cleans, 70/50 lbs36 Double Unders-- then --4 rounds of:10 Dumbbell Deadlifts, 70/50 lbs10 Lateral Burpee Over Dumbbells Level 3For time:6 rounds of:6 Dumbbell Burpee Power Cleans, 50/35 lbs36 Unbroken Double Unders-- then --4 rounds of:12 Dumbbell Deadlifts, 50/35 lbs12 Lateral Burpee Over [...]

Tuesday, February 20, 20242024-02-20T17:16:08-08:00

Sunday, February 18, 2024

2024-02-18T17:34:41-08:00

“Virtuosity”Freestanding Handstand Hold / Wall Supported Handstand Hold, 30 secs Level 310 rounds for quality of:4 Bar Muscle-upsRest 20 secsFreestanding Handstand Hold, 20 secs Level 210 rounds for quality of:4 Low Bar Box Muscle-upsRest 20 secsWall Handstand Hold, 30 secs Level 110 rounds for quality of:3 Pull-up EccentricsRest 20 secsWall Handstand Hold, 30 secs

Sunday, February 18, 20242024-02-18T17:34:41-08:00

Saturday, February 17, 2024

2024-02-17T13:51:30-08:00

“Castle Park”Complete in teams of 2.M/M Teams : As prescribedM/F Teams: Adjust Row to 1850mF/F Teams : Adjust Row to 1700m Level 3For time:50 Burpee Box Jump Overs, 24/20 inRow, 2000 m50 Burpee Box Jump Overs, 24/20 in200 Double Unders Level 2For time:40 Burpee Box Jump Overs, 24/20 inRow, 1500 m40 Burpee Box Jump Overs, [...]

Saturday, February 17, 20242024-02-17T13:51:30-08:00

Friday, February 16, 2024

2024-02-16T15:51:30-08:00

“Momentum”Time Domain: 11:00-15:00 minutesTime Cap: 18:00 minutes Competitor5 rounds for time of:21 Toes-to-bars15 Overhead Squats, 95/65 lbs9/7 Echo Bike CaloriesRest 1 min Level 35 rounds for time of:15 Toes-to-bars12 Overhead Squats, 95/65 lbs9/7 Echo Bike CaloriesRest 1 min Level 25 rounds for time of:15 Hanging Knee Raises12 Overhead Squats, 75/55 lbs9/7 Echo Bike CaloriesRest 1 [...]

Friday, February 16, 20242024-02-16T15:51:30-08:00

Thursday, February 15, 2024

2024-02-15T15:56:49-08:00

“Bulky Diane”Time Domain: 4:00-7:00 minutesTime Cap: 10:00 minutes Competitor21-15-9 reps, for time of:Strict Handstand Push-upDeadlift, 315/205 lbs Level 315-12-9 reps, for time of:Strict Handstand Push-upDeadlift, 315/205 lbs Level 215-12-9 reps, for time of:Box Pike Handstand Push-upDeadlift, 225/155 lbs Level 121-15-9 reps, for time of:Kneeling Box Pike Handstand Push-upSumo Deadlift, 95/65 lbs

Thursday, February 15, 20242024-02-15T15:56:49-08:00

Wednesday, February 14, 2024

2024-02-14T17:34:15-08:00

“Flyin’ High” Competitor10 Chest-to-bar Pull-ups- 10 unbroken reps = 2 reps4 rounds, 4 mins each, for max reps of:max reps [ 10 Chest-to-bar Pull-ups ], 1 minRun, 400 mmax reps in remaining time Row CaloriesRest 2 mins Level 35 Chest-to-bar Pull-ups- 5 unbroken reps = 1 rep4 rounds, 4 mins each, for max reps of:max [...]

Wednesday, February 14, 20242024-02-14T17:34:15-08:00

Tuesday, February 13, 2024

2024-02-13T16:20:24-08:00

“Walking Tall” CompetitorEvery 1 min for 16 mins, alternating between:10 Front Rack Reverse Lunges, 185/125lb20 GHD Sit-ups15 Double Under CrossoversRest 1 min Level 3Every 1 min for 16 mins, alternating between:10 Front Rack Reverse Lunges, 135/95lb+15 GHD Sit-ups50 Double Unders or 30 Crossover Single UndersRest 1 min Level 2Every 1 min for 16 mins, alternating [...]

Tuesday, February 13, 20242024-02-13T16:20:24-08:00

Monday, February 12, 2024

2024-02-12T17:36:44-08:00

“Red Dragon” Part AEvery 1 min (starting at 0:00) complete:5 Lateral Burpee Over Bar CompetitorComplete as many rounds as possible in 8 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats Level 3Complete as many rounds as possible in 8 mins of:3 Power Cleans, 135/95 lbs6 Push-ups9 Air Squats Level 2Complete as many rounds as [...]

Monday, February 12, 20242024-02-12T17:36:44-08:00

Sunday, February 11, 2024

2024-02-11T11:56:39-08:00

“Beach Ready” Level 3Every 1 min for 20 mins, alternating between:max rep Landmine Trunk Rotations, 45/35 lbs, 30 secs12 Dumbbell Bench Press, 50/35 lbs15 V-upsmax rep Weighted Hanging Knee Raises, 25/15 lbsRest 1 min Level 2Every 1 min for 20 mins, alternating between:max rep Landmine Trunk Rotations, 45/35 lbs, 30 secs12 Dumbbell Bench Press, 35/25 [...]

Sunday, February 11, 20242024-02-11T11:56:39-08:00

Saturday, February 10, 2024

2024-02-10T16:06:31-08:00

“Rabbit Run”Time Domain: 20:00-25:00 minutesTime Cap: 30:00Complete in teams of 3; waterfall style. Competitor3 rounds for time of:Run, 500 m25 Power Snatches, 95/65 lbs25 Box Jump Overs, 30/24 in Level 33 rounds for time of:Run, 500 m25 Power Snatches, 75/55 lbs25 Box Jump Overs, 24/20 in Level 23 rounds for time of:Run, 500 m20 Power [...]

Saturday, February 10, 20242024-02-10T16:06:31-08:00