“Lovelace”Time domain: 15-20 minsTime cap: 22 mins Level 3For time:Row, 1500/1250 m-- then --10 rounds of:Kettlebell Farmers Carry, 2/1.5p, 100 ft10 Pull-ups Level 2For time:Row, 1500/1250 m-- then --10 rounds of:Kettlebell Farmers Carry, 1.5/1p, 100 ft10 Jumping Pull-ups Jumping Pull-ups- just out of reach of hands then jump into the pull-up Level 1For time:Row, 1000/850 [...]
“Curie”Time domain: 7-11 minsTime cap: 12 mins Level 3For time:15 Strict Handstand Push-ups20 Alternating Goblet Box Step-ups, 1.5/1p, 20 in10 Strict Handstand Push-ups20 Alternating Goblet Box Step-ups, 1.5/1p, 20 in15 Ring Dips20 Goblet Squats, 1.5/1p10 Ring Dips20 Goblet Squats, 1.5/1p Level 2For time:15 Kipping Handstand Push-ups20 Alternating Goblet Box Step-ups, 1.5/1p, 20 in10 Kipping Handstand [...]
“The Wizard of the Menlo Park” Level 32 rounds, each round for time, of:40 V-ups30 American Kettlebell Swings, 1.5/1p20 Burpees-to-Bar10 Bar Muscle-ups20 Burpees-to-Bar30 American Kettlebell Swings, 1.5/1p40 V-ups Go every 15 mins. Level 22 rounds, each round for time, of:40 Tuck-ups30 American Kettlebell Swings, 1.5/1p20 Burpees-to-Bar15 Toes-to-bars20 Burpees-to-Bar30 American Kettlebell Swings, 1.5/1p40 Tuck-ups Go every [...]
“Free Bird” Level 34 rounds, each round for time, of:30 Running Single Unders10 Dumbbell Burpee Power Cleans, 50/35 lbs20 Double Unders10 Dumbbell Thrusters, 50/35 lbs Go every 4 mins. Level 24 rounds, each round for time, of:30 Running Single Unders10 Dumbbell Burpee Power Cleans, 35/25 lbs20 Double Unders10 Dumbbell Thrusters, 35/25 lbs Go every 4 [...]
“Sultans of Swing”Time domain: 18-25 minsTime cap: 27 mins Level 3With a partner, for time:60 Power Snatches, 115/80 lbsRow, 2000/1700 m60 Dumbbell Box Step Overs, 2x35/25 lbs, 24/20 in Every 1:30 (starting at 0:00) complete:10 Synchronized V-ups Level 2With a partner, for time:60 Power Snatches, 95/65 lbsRow, 2000/1700 m60 Single Dumbbell Box Step Overs, 50/35 [...]
“House of the Rising Sun”Time domain: 4-6 mins per roundTime cap: 7 mins per roundTotal time domain: 25-34 minsTotal time cap: 34 mins Level 34 rounds, each round for time, of:Run, 200 m10 Pull-ups15 Push-ups40 Air Squats15 Push-ups10 Pull-upsRun, 200 m Rest 2 mins between each round. Level 24 rounds, each round for time, of:Run, [...]
“Purple Haze” Level 3Every 1 min for 16 mins, alternating between:Farmers Carry, pick load, 100 ftFreestanding Handstand Hold Practice, 25 secsmax rep CrossoversRing L-Sit, 15 secs Level 2Every 1 min for 16 mins, alternating between:Farmers Carry, pick load, 100 ftWall Handstand Hold, 25 secsmax rep Double UndersParallette Tuck L-Sit, 15 secs Level 1Every 1 min [...]
“Kashmir”Kettlebell Front Rack Walking Lunge- dual kettlebellTime domain: 9-13 minsTime cap: 15 mins Level 32 rounds for time of:25/20 Row Calories30 Alternating Dumbbell Snatches, 50/35 lbs20/14 Echo Bike Calories (25/20 C2 Bike)Kettlebell Front Rack Walking Lunge, 1.5/1pd, 50 ft Level 22 rounds for time of:22/17 Row Calories30 Alternating Dumbbell Snatches, 35/25 lbs18/13 Echo Bike Calories [...]
“Comfortably Numb”Goal: 4-5 roundsRound cap: 6 roundsTime domain: 14-24 minsTime cap: 29 mins Level 3For time:In 4 mins do:3/2 Rope Climbs (no jump, touch ceiling)Run, 200 m15 Toes-to-barsmax reps in remaining time Line Facing Burpees...Rest 1 min and repeat until you reach 100 Line Facing Burpee reps. Level 2For time:In 4 mins do:2/1 Rope Climbs [...]
