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April 17, 2019


“1 OCTOBER” “12 DAYS OF “12/31 (NEW

For Time From 0:00-10:00, CHRISTMAS” YEAR’S EVE)”
perform: For Time 1 Sumo Deadlift For Time 31 Push Press
91 Burpees Over the Bar High-Pull (75/55 lb) (75/55 lb)
Rest in the remaining time. 2 Thrusters (75/55 lb) 31 Pull-Ups
3 Push Press (75/55 lb) 31 Snatches (75/55 lb)
From 10:01-20:00, 4 Power Cleans (75/55 lb) 31 Sit-Ups
perform: 5 Power Snatches (75/55 31 Toes-to-Bar
58 Thrusters (95/65 lb) lb) 31 Push-Ups
6 Kettlebell Swings (53/35 31 Box Jumps (24/20 in)
Each time you break the lb) 31 Back Squats (75/55 lb)
thrusters add 20/10 lb in 7 Pull-Ups 31 Unbroken Double-
your bar. 8 Knees-to-Elbows Unders
9 Box Jumps (24/20 in) 31 Thrusters (75/55 lb)
10 Double-Unders 31 Lunges
11 Burpees 31 Burpees
12 Overhead Walking
“1775” Lunges (45/25 lb Plate) Then, 365 meter Row
AMRAP in 60 minutes 17
Power Cleans (135/95 lb) Like the song the “12 Days Double-Unders must be
75 Air Squats of Christmas," complete unbroken. If athlete trips
each exercise in ascending before completing 31, start
At the end of each round, order then work back down the Double-Unders over.
unload the barbell and to 1, adding one exercise
carry it 200 meters away. per round. Like this: 1, wodwell.com/wod/12-31
Return to the plates and then 2-1, then 3-2-1, then
then carry one forward to 4-3-2-1, etc. - all the way
the barbell. Retrieve the to 12-11-10-9-8-7-6-5-4-3- “18.0”
second plate, carry it 2-1 - for a total of 364 21-15-9 Reps for Time of:
forward and reload the reps. Dumbbell Snatches (50/35
barbell for the next round. lb)
wodwell.com/wod/12-days- Over-Dumbbell Burpees
wodwell.com/wod/1775 christmas

The prescribed (Rx) version

page 1 of 310
April 17, 2019

of the workout requires

“19 S-MX” “1776” athletes to hop the feet
For Time 19 D-Ball Squats 4 Rounds For Time 17 back, then up (both feet
(80/60 lb) Overhead Walking Lunges together) for each burpee.
9 Cleans (165/115 lb) (45/25 lb Plate) Step-ups and step-backs
17 Chest-to-Bar Pull-Ups 7 Ring Dips are not allowed except as
85 calorie Air Bike 6 Thrusters (135/95 lb) a scaled version. If
13 Deadlifts (185/130 lb) transferring the dumbbell
14 Burpees Over the Bar wodwell.com/wod/1776 from one hand to the other
40 Alternating Dumbbell in mid air, the transfer
Snatches (50/35 lb) must happen below eye-
“21-15-9 level.
Wear a weight vest (20/14 COMPLEX”
lb) For Time 8 Deadlifts

(155/105 lb)
7 Cleans (155/105 lb)
6 Snatches (155/105 lb)
8 Pull-Ups AMRAP in 22 minutes 22
“30 MUSCLE- Wall Ball Shots (20/14 lb)
7 Chest-to-Bar Pull-Ups
UPS” 6 Bar Muscle-Ups 22 Power Snatches (75/55
For Time 30 Muscle-Ups lb)
6 Deadlifts (155/105 lb) 22 Box Jumps (24/20 in)
Each athlete will have 5 Cleans (155/105 lb) 22 Push Presses (75/55 lb)
one set of rings and will 4 Snatches (155/105 lb) 22 calorie Row
complete 30 muscle-ups. 6 Pull-Ups
In the 2018 CrossFit wodwell.com/wod/22
5 Chest-to-Bar Pull-Ups
Games the time cap for 4 Bar Muscle-Ups
this workout was 5
minutes. Scaling Although 4 Deadlifts (155/105 lb)
this workout will be very 3 Cleans (155/105 lb) 4 Rounds for Time 4 Rope
short for advanced 2 Snatches (155/105 lb) Climbs (15 ft)
athletes, beginner and 4 Pull-Ups 9 Wall Ball Sit-Ups (20/14
intermediate athletes 3 Chest-to-Bar Pull-Ups lb, 5 ft target)
should not worry about 2 Bar Muscle-Ups 12 Thrusters (100/70 lb)
finishing quickly. Instead, 400 meter Weighted Run*
scaling athletes should Athlete will perform 21
pick a modification that reps (8+7+6=21) of Round 1 Run with two
offers an opportunity to Deadlift/Clean/Snatch then 25/15 lb plates
practice the muscle-up and Pull-Ups/Chest-to-Bar Pull- Round 2 Run with 45/35 lb
improve strength and skill. Ups/Bar Muscle-Ups; then bar

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April 17, 2019

If you’re currently nowhere 15 reps (6+5+4=15); then Round 3 Run with two
near a muscle-up, work on 9 reps (4+3+2=9). 25/15 lb plates
a pulling exercise and a Round 4 Run with 45/35 lb
pushing exercise. wodwell.com/wod/21-15-9- bar
Intermediate Option complex

Complete as many muscle- Start with the bar and

ups as possible in 15 plates assembled. Each
minutes. Then, Complete “300 (CT)” round for the run athlete
as many rounds as 10 Rounds for Time 5 Strict must disassemble the bar
possible in 5 minutes of: 5 Chest-to-Bar Pull-Ups and plates and run with the
strict pull-ups 5 ring dips 10 “X” Dumbbell specified item(s) for the
Beginner Option Movement (70/50 lb) 400 meter run/carry. After
Complete as many rounds 15 GHD Sit-Ups completing each of the 4
as possible in 15 minutes rounds the bar and plates
of: 5 ring rows, using a Round 1 – Dumbbell Push must be reassembled.
false grip 5 jumping dips, Press Athlete must then finish on
slowing the descent Round 2 – Dumbbell top of a 24” plyo box to
Burpees stop the clock.
wodwell.com/wod/30-muscle-ups Round 3 – Dumbbell Power
Cleans wodwell.com/wod/32
Round 4 – Dumbbell Bench
“343 TRIBUTE” Press
AMRAP in 20 minutes 3 Round 5 – Dumbbell Lunge “7/4/1776”
Muscle-Ups Steps 7 Rounds For Time 4 Bench
4 Power Cleans (225/135 Round 6 – Dumbbell Front Presses (245/165 lb)
lb) Squats 17 Hip Extensions
3 Front Squats (225/135 lb) Round 7 – Dumbbell Bent
Over Rows Cash Out: 76 calorie Row
wodwell.com/wod/343-tribute Round 8 – Alternating
Dumbbell Snatches wodwell.com/wod/741776
Round 9 – Dumbbell
“7/7” Deadlifts
For Time with a Running Round 10 – Dumbbell “ADDERALL”
Clock 0:00-1:00 Rest in Thrusters AMRAP in 27 minutes From
silence 0:00-10:00:
wodwell.com/wod/300 1 mile Run
1:00-2:00 7 Squat Cleans
(50/35 kg) Max Clean-and-Jerks
2:00-3:00 7 Strict Presses (135/95 lb)
(50/35 kg)
3:00-4:00 5 Overhead 6 Rounds For Time 6 Front Rest from 10:00-13:00

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April 17, 2019

Squats (50/35 kg) Squats (50 kg) From 13:00-20:00:

4:00-7:00 52 Pull-Ups 6 Pull-Ups 800 meter Run
6 Bench Presses (80 kg) Max Power Snatches
Starting at 7:00: 6 Deadlifts (80 kg) (115/80 lb)
1 mile Run 6 Barbell Rows (60 kg)
6 Shoulder-to-Overheads Rest from 20:00-23:00
Start the workout with 1 (30 kg)
minute of silence for those From 23:00-27:00:
killed. Athlete has the wodwell.com/wod/666 400 meter Run
specified amount of time to Max Thrusters (95/65 lb)
complete each block of
work. Athlete must move “9/11 TRIBUTE” In this benchmark workout,
on to the next movement For Time 2001 meter Run athletes are working with
at the time indicated. Once 11 Box Jumps (30/24 in) several different windows
each block of work is 11 Thrusters (125/85 lb) of time. In the first 10
completed, rest until the 11 Chest-to-Bar Pull-Ups minute window, athletes
next one starts. For any 11 Power Cleans (175/115 will complete a 1 mile run
reps not completed in the lb) (with an 8:30 time cap - if
allotted block of time, 11 Handstand Push-Ups athletes best mile is above
subtract them from your 11 Kettlebell Swings (2/1.5 an 8:30, the mile run can
time score (eg: 14:23 -6 pood) be shortened to 1200
Reps). 11 Toes-to-Bar meters to allow for
11 Deadlifts (170/115 lb) sufficient time on the
11 Push Jerks (110/75 lb) barbell). Following the mile
2001 meter Row run, they will complete as
man clean and jerks as
“ADONIS” Athletes may start with possible with the
21-15-9 Reps for Time of: Row and end with Run, or remaining time. Athletes
Pull-Ups start with Run and end will then rest for 3 minutes
Ring Dips with Row. before completing the next
Back Squats (135/95 lb) 7 minute window. During
wodwell.com/wod/911-tribute- this window, they will
Start each round with a wod complete an 800 meter run
600 meter Run and max power snatches in
the remaining time.
Perform back squats from “AIR FORCE” Following another 3 minute
a rack. For Time 20 Thrusters rest, they will have 4
(95/65 lbs) minutes to complete a 400
wodwell.com/wod/adonis 20 Sumo Deadlift High- meter run and max
Pulls (95/65 lbs) thrusters in remaining

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April 17, 2019

20 Push Jerks (95/65 lbs) time. The three barbell

“ALWAYS 20 Overhead Squats (95/65 movement are the scores,
REMEMBERED” lbs) all scored separately.
For Time (with a Partner) 20 Front Squats (95/65 lbs) Athletes should change out
Cash-In: weight and record scores
2000 meter Row 4 Burpees at the top of up during rest periods.
each minute Immediate transitions to
Then, 4 Rounds of: the barbell is the most
9 Rope Climbs Do 4 burpees every important part of this
11 Bear Complexes minute, including at the workout. To accomplish
(135/95 lb) start of the WOD, before this, finding something
continuing the barbell close to a 2 mile race pace
Cash-Out: work. Athlete is allowed to will allow athletes to start
2977 meter Row move to the next barbell knocking out reps when
skill once an he/she has they get in the door.
One "Bear Complex" completed all 20 reps of Seconds are lost getting
consists of the following: 1 the previous barbell water or chalking up if the
Power Clean, 1 Front movement. Athlete is runs are pushed too hard.
Squat, 1 Push Press, 1 allowed to move to the When athletes are on the
Back Squat, and 1 Push next barbell skill once an first two barbells, small
Press. One athlete works at he/she has completed all sets or fast singles are
a time. Partition the work 20 reps of the previous most likely the best option.
between partners as movement. If the minute Similar to Grace and Isabel
needed. Rows bookend the clock beeps during a in the past few weeks,
four rounds. repetition the athlete will whatever keeps athletes
complete their rep and moving forward is the best
wodwell.com/wod/always- then start their 4 burpees. option. Finding a pace that
remembered we won’t slow down on will
wodwell.com/wod/air-force allow for the best score on
each round. Due to the
“ANGELA” nature of the thrusters,
For Time 48 Burpees “AMBAP” holding on for a couple
AMRAP (with a Partner) in larger sets will minimize
Then 3 Rounds of: 5 minutes As Many the amount of transitions
10 Pull-Ups Burpees As Possible and time the bar is on the
16 Thrusters (95/65 lb) (alternating) floor. Scaling: Weight on
16 Deadlifts (155/105 lb) the barbells should be
600 meter Run Partners cannot go at the something that athletes
same time. Partner A must could complete at least
Then: wait for Partner B to finish 15+ reps unbroken when

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April 17, 2019

48 Sit-Ups their burpee before fresh.

starting their own. A
wodwell.com/wod/angela completed burpee ends wodwell.com/wod/adderall
with a clap overhead.
Partner B cannot begin
“ANNIE, ARE dropping for their burpee “ALEXANDER
YOU OK?” until Partner A fully LOPEZ”
21-15-9 Reps for Time Row extends and claps at the 3 Rounds for Time 40
(calories) top. Burpees
Thrusters (65/45 lb) 30 Kettlebell Swings (55/35
Medicine Ball Cleans burpees-possible
(20/14 lb) 20 Box Jumps (24/20 in)
Sumo Deadlift High-Pulls 10 Pull-Ups
(65/45 lb) “ANGRY JACKIE”
Wall Balls (20/14 lb) Buy In and Cash Out with:
For Time 2000 meter Row
Burpees 1 mile Run
50 Thrusters (95/65 lb)
wodwell.com/wod/annie-ok 30 Bar Muscle-Ups wodwell.com/wod/alexander-

AMRAP in 8 minutes 12 3 Rounds for Time 10
Ring Dips AMRAP in 20 minutes
Deadlifts (225/155 lb)
10 Strict Presses (20/15 kg Ascending Ladder of:
21 Wall Ball Shots (20/14
bar) Power Cleans (200/140 lb)
8 Thrusters (20/15 kg bar) Muscle-Ups
20 calorie Row
6 Push-Ups 14 Overhead Squats
4 Kettlebell Sumo Deadlift Start with one rep of each
(135/95 lb) movement in the first
High-Pulls (24/20 kg) 19 Toes-to-Bars minute. Add one rep of
wodwell.com/wod/armblaster- each per round (1,1; 2,2;
2000 3,3; 4,4; etc...). Score is
the number of rounds
completed; tie-breaker is
the time the final round is
AMRAP in 11 minutes 11 completed.
Power Cleans (135/95 lb)
For Time 60 calorie Assault 11 Burpees Over the Bar wodwell.com/wod/american-
Air Bike 19 Deadlifts (135/95 lb) dream

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April 17, 2019

50 Air Squats 18 Pull-Ups

40 AbMat Sit-Ups “ANGUS”
30 Push-Ups wodwell.com/wod/armistice 3 Rounds for Time 10
20 Pull-Ups Thrusters (135/95 lb)
10 Burpees 12 Pull-Ups
“ASSAULT 25 Burpees
wodwell.com/wod/assault- BURNOUT”
baseline wodwell.com/wod/angus
10 Rounds for Time 5
Kettlebell Thrusters (85/53
10 Kettlebell Sumo Deadlift
EATER” 21-15-9-6-3 Reps for Time
High-Pulls (85/53 lb)
For Time Round 1: 5 Burpee Box Jumps (30/24 Power Cleans (165/115 lb)
100 Single-Unders in) Box Jumps (24/20 in)
75 Ground-to-Overheads 10 calorie Assault Air Bike Pull-Ups
(35/25 lb)
50 calorie Assault Air Bike wodwell.com/wod/assault- wodwell.com/wod/armando
30 Russian Twists (20/15 burnout
20 Deadlifts (bodyweight) “ARTIE
Round 2: 5 Rounds for Time 30 AMRAP (with a Partner) in
80 Single-Unders American Kettlebell Swings 29 minutes 5 Rounds of:
60 Ground-to-Overheads (24/16kg) Minute 1: Wall Ball Shots
(35/25 lb) 20 Pull-Ups (20/14 lb)
40 calorie Assault Air Bike 10 meter Handstand Walk Minute 2: Toes-to-Bars
24 Russian Twists (20/15 Minute 3: Box Jumps
lb) wodwell.com/wod/atlas (24/20 in)
16 Deadlifts (bodyweight) Minute 4: Push Presses
(75/55 lb)
Round 3: “BAD KARMA” Minute 5: Row (calories)
60 Single-Unders For Time 50-40-30-20-10 Minute 6: Rest
45 Ground-to-Overheads reps of Barbell Curls (45/35
(35/25 lb) lb) Partners switch every :30
30 calorie Assault Air Bike 10-20-30-40-50 reps of seconds
18 Russian Twists (20/15 Kettlebell Swings (1.5/1
lb) pood) Teams of 2 complete all
12 Deadlifts (bodyweight) five rounds together, with
Alternate movements. the first partner
Round 4: Start with 50 reps of

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April 17, 2019

40 Single-Unders Barbell Curls, then move to accumulating as many

30 Ground-to-Overheads the 10 Kettlebell Swings, reps as possible in :30
(35/25 lb) then 40 Barbell Curls and seconds, then switching to
20 calorie Assault Air Bike 20 Kettlebell Swings, and the second partner
12 Russian Twists (20/15 so on. who then also completes
lb) as many repetitions as
8 Deadlifts (bodyweight) wodwell.com/wod/bad-karma possible in the remaining
:30 seconds. Score is total
Round 5: reps as a team.
20 Single-Unders “BAMF V3”
15 Ground-to-Overheads For Time 21 Pull-Ups wodwell.com/wod/artie-stevens
(35/25 lb) 15 Chest-to-Bar Pull-Ups
10 calorie Assault Air Bike 9 Bar Muscle-Ups
6 Russian Twists (20/15 lb) “ASSAULT MAD
4 Deadlifts (bodyweight) wodwell.com/wod/bamf-v3 BALL”
AMRAP in 20 minutes 10
Medicine Ball Cleans
eater “BASELINE” (20/16 lb)
For time 500 Meter Row 10 Medicine Ball Burpees
40 Air Squats 10 Medicine Ball Push-Ups
30 Sit-Ups 10 Russian Twists (20/16
ANGEL” 20 Push-Ups lb)
For Time: "Fly High 22" 10 Pull-Ups 10 Pull-Ups
AMRAP in 13 minutes: 10 calorie Assault Air Bike
22 calorie Row aka: "CrossFit Baseline."
22 Power Cleans (95/65 lb) CrossFit recommends you wodwell.com/wod/assault-mad-
22 Wall Ball Shots (20/14 re-test this every 3 ball
lb) months. One variant of this
22 Toes-to-Bars WOD substitutes the 500m
Row with a 400m Run. “AXEL”
9 minutes Rest Times should be 6 Rounds for Time 9 Box
comparable either way. Jumps (24/20 in)
Then, "Amanda" 11 Sit-Ups
9-7-5 Reps of: wodwell.com/wod/baseline 12 Wall Ball Shots (20/14
Ring Muscle-Ups lb)
Squat Snatches (135/95 lb)
“BEAST 12” Starting at 1:00, perform 1
Complete the first part of For Time 25 Walking Burpee at the top of each
the workout (the memorial Lunges minute
WOD "Fly High 22") then 20 Pull-Ups

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April 17, 2019

rest nine minutes before 50 Box Jumps (20 in) Wear a weight vest (20/14
performing the CrossFit 20 Double-Unders lb)
benchmark WOD, 25 Ring Dips
"Amanda." Score is the 20 Knees-to-Elbows Scaling Do the workout
total time taken to 30 Kettlebell Swings (2/1.5 without a weight vest.
complete both workouts, pood) Consider step-ups instead
including rest time. 30 Sit-Ups of box jumps, and/or
20 Dumbbell Hang Squat reduce the wall ball weight.
wodwell.com/wod/bad-ass-angel Cleans (35/25 lb)
25 Back Extensions wodwell.com/wod/axel

30 Wall Ball Shots (20/14

“BAMF V2” lb)
For Time 21 Push Jerks 3 Rope Climbs (15ft) “BAMF”
(185/125 lb) For Time 21 Back Squats
15 Push Press (155/105 lb) wodwell.com/wod/beast-12 (225/155 lb)
9 Strict Press (115/80 lb) 15 Front Squats (205/145
Use one barbell, from the “BELL 9 Overhead Squats
ground (no rack). Athlete BASTARD” (185/135 lb)
must change loads. Three AMRAPs in 42
Use one barbell, from the
minutes AMRAP from 0:00-
wodwell.com/wod/bamf-v2 ground (no rack). Athlete
must change loads.
3 Kettlebell High Swings
(16/12 kg) (right)
“BARCELONA” wodwell.com/wod/bamf
3 Squat Frontal Raise
AMRAP in 14 minutes 17 (16/12 kg)
Double-Unders 3 Kettlebell High Swings
8 Bar Muscle-Ups
(16/12 kg) (left)
20 Pistols AMRAP in 20 minutes 2
17 Power Cleans (135/95 Then, AMRAP from 6:00- mile Run
lb) 36:00: 10 Clean-and-Jerks
1-2-3-4 reps of: (225/155 lb)
Double Kettlebell Hang 10 Clean-and-Jerks
Cleans (2 x 16/12 kg) (185/135 lb)
Front Squats 10 Clean-and-Jerks
“BEAR Full Snatches (155/105 lb)
COMPLEX” (Broken set penalty: 10 Max Reps Clean-and-Jerks
Crush-Grip Push-Ups) (135/95 lb)
5 Rounds For Load
Complete 7 Unbroken Sets

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April 17, 2019

of this Complex: Then, AMRAP from 36:00-

1 Power Clean 42:00: “BATHGATE
1 Front Squat Push-Ups PTSD”
1 Push Press For Max Reps in 22
1 Back Squat No rest between AMRAPs. minutes 1 min Pull-Ups
1 Push Press In the second AMRAP, if 1 min Air Squats
athlete breaks during the 1 min Kettlebell Swings
Do all 5 movements to set of 1-2-3-4, penalty is 10 (24/16 kg)
complete 1 repetition of crush-grip push-ups (palms 1 min Double Unders
the complex. Complete the on a single kettlebell). 1 min Push-Ups
complex 7 times, unbroken 1 min Sit-Ups
(without letting go of the wodwell.com/wod/bell-bastard
1 min Lunges (40/20 kg)
bar or resting it on the 1 min Strict Presses (30/15
ground) to complete 1 kg)
round. Complete 5 “BERGERON
1 min Mountain Climbers
unbroken rounds, OPEN TEST” 1 min Dumbbell Push
increasing the weight and AMRAP in 20 minutes 50 Pressses (20/10 kg)
resting as needed between Wall Ball Shots (20/14 lb) 1 min Box Jumps (24/20 in)
each round. Score is max 50 Double-Unders 1 min Shuttle Runs (10 m)
weight used for your 5th 40 Box Jumps 1 min Wall Balls (9/6 kg)
unbroken round. 40 Toes-to-Bars 1 min Ball Slams (9/6 kg)
30 Chest-to-Bar Pull-Ups 1 min Burpees
30 Burpees 1 min Bench Presses
20 Power Cleans (145/100 (50/35 kg)
lb) 1 min Deadlifts (80/60 kg)
20 Jerks (145/100 lb) 1 min Wall Sit
For Time 800 meter Run 10 Power Snatches 1 min Plank Hold
30 Squat Snatches (95/65 (145/100 lb) 1 min Rope Climbs (15 ft)
lb) 10 Muscle-Ups 1 min Toes-to-Bar
400 meter Run 1 min Dumbbell Snatches
30 Hang Cleans (95/65 lb) wodwell.com/wod/bergeron- (25/15 kg)
200 meter Run open-test
30 Back Squats (95/65 lb) Score is total reps
400 meter Run completed of all
30 Push-Ups “BIG BANG” movements. For Wall Sit
800 meter Run For Time 50 Power Cleans and Plank count 1 rep per
30 Pull-Ups (225/155 lb) second in static hold (do
not count transition or rest
wodwell.com/wod/becky wodwell.com/wod/big-bang time).

page 10 of 310
April 17, 2019

EMOM for as Long as For Time 120 Chest-to-Bar
Possible 7 Thrusters (75/55 Pull-Ups 24”
lb) 100 Wall Ball Shots (30/20 For Time (with a Partner)
7 Pull-Ups lb) 50 Walking Lunges
7 Burpees 80 Box Jump Overs (24/20 40 Pull-Ups
in) 100 Box Jumps (20 in)
Each minute on the minute 60 Deadlift (185/135 lb) 40 Double-Unders
(EMOM), starting at the top 40 Pistols 50 Ring Dips
of the minute, complete 20 calorie Assault Bike 40 Knees-to-Elbows
one round. Rest the 60 Kettlebell Swings (2/1.5
remainder of the minute. wodwell.com/wod/big-ol-chipper pood)
Score is total number of 60 Sit-Ups
rounds completed before 40 Dumbbell Hang Squat
becoming unable to “BLACKJACK Cleans (35/25 lb)
complete a round before (ASSAULT)” 50 Back Extensions
the start of the next 60 Wall Ball Shots (20/14
AMRAP in 21 minutes 21
minute. lb)
calorie Assault Air Bike
21 Kettlebell Swings (53/35 6 Rope Climbs (15 ft)
beep-test lb)
One partner works while
21 AbMat Sit-Ups
the other rests. Box jump
height is the same for men
“BEX” wodwell.com/wod/blackjack-
assault and women.
AMRAP in 35 minutes 50
Wall Ball Shots (20/14 lb) wodwell.com/wod/beast-mode-24
40 Box Jumps (24/20 in) “BOAT RACE”
30 Toes-to-Bars
3 Rounds for Time 500
20 Deadlifts (145/115 lb) “BEOWULF”
meter Row
800 meter Run For Time 1,000 meter Row
400 meter Run
800 meter Run
Rest 3 minutes between 50 Ring Dips
rounds 100 Pull-Ups
150 Jumping Ball Slams
Score is total time 800 meter Run
TABATA” (including rest) it takes to 1,000 meter Row
Four Tabatas in 16 minutes complete all three rounds.

page 11 of 310
April 17, 2019

Wall Balls (20/14 lb) Strategy: Speed on both wodwell.com/wod/beowulf

Toes to Bar the row and the run are
Row (Calories) important, but since the
Power Cleans (135/95 lb) row comes first, a good “BETTY”
starting place for athletes 5 Rounds For Time 12 Push
Each Tabata is 8 rounds of is to row right around their Press (135/95 lb)
:20 seconds of work, :10 2k row pace per 500 20 Box Jumps (24/20 in)
seconds of rest. Complete meters. If they are
8 full rounds of each comfortable running wodwell.com/wod/betty
movement prior to starting quickly under fatigue, aim
the next (:10 seconds rest to go a few seconds faster
between movements). than that pace. Whenever “BIG CLEAN
Score is total reps but also we row in a workout, we COMPLEX”
count reps for each have to take into account
6 Sets for Max Load High
movement. the difference a few
Hang Clean + Hang Clean
seconds makes in the
wodwell.com/wod/big-mama- + Clean + Push Press
grand scheme of what
tabata High Hang Clean + Hang
other movements are
Clean + Clean + Push Jerk
included. For example,
High Hang Clean + Hang
rowing at a 1:35 pace vs. a
“BLACKJACK” Clean + Clean + Split Jerk
1:40 pace per 500 only
For Time 20 Push-Ups, 1 results in a 5 second
Sit-Ups One set consists of all 12
difference, but is quite a
19 Push-Ups, 2 Sit-Ups reps
bit more difficult in the
18 Push-Ups, 3 Sit-Ups effort it takes to complete. Each set consists of 12
...continue this pattern With the run to follow, we reps, without dropping the
until... want to make sure we bar (if you must drop after
2 Push-Ups, 19 Sit-Ups balance out these two the overhead movements,
1 Push-Ups, 20 Sit-Ups movements. If going 5 it’s allowed - just be quick
seconds slower on the row to get back on the bar).
Each round totals 21 reps means they can go 10
(push-ups descending from Complete 6 total sets. Rest
seconds faster on their run, as needed between sets
20, sit-ups ascending from they will have a better
1) for a total of 420 reps in and try to increase weight
overall time. Both after each set. All cleans
the workout. movements are meant to must be full/squat cleans
be fast each round, (power cleans are not
especially with the rest allowed).
included, but finding this
balance will results in the wodwell.com/wod/big-clean-
best possible scores for complex

page 12 of 310
April 17, 2019

“BLOOD individuals.
wodwell.com/wod/boat-race BLUE”
5 Rounds for Time: 600
5 Rounds for Time 10
meter Run
Power Cleans (135/95 lb)
40 Russian Kettlebell “BRANCA” 10 Burpees
Swings (2/1.5 pood)
For Time 100 Double-
20 Air Squats
Unders wodwell.com/wod/black-and-blue
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg) “BLANCHARD
“BRADLEY 100 Air Squats (AARON)”
1000 meter Row
LOWERY” 4 Rounds for Time 800
meter Run
6 Rounds For Time 7 wodwell.com/wod/branca
32 Jumping Air Squats
Burpees Over Bar
32 Lunges
7 Reverse Lunges (60/40
“BRENNAN” 32 Weighted Sit-Ups (45/25
lb plate)
17 calorie Assault Bike For Time (with a Partner) 32 Burpees
7 Dumbbell Snatches 1000 meter Row
(22.5/15 kg) 40 Overhead Squats (95/65 Wear a weight vest (20/14
7 Forward Lunges (60/40 lb) lb)
kg) 50 Chest-to-Bar Pull-Ups
17 Back Extensions 750 meter Row Time Cap: 50 minutes
7 x 20 meter Yoke Walks 30 Squat Snatches (95/65
(60/40 kg) lb) wodwell.com/wod/blanchard-
30 Chest-to-Bar Pull-Ups aaron
Cash-In: 2017 meter Row 500 meter Row
20 Overhead Squats (95/65
wodwell.com/wod/bradley-lowery lb) “BOTTLE
20 Chest-to-Bar Pull-Ups ROCKET”
250 meter Row
“BREAK UP / 10 Squat Snatches
For Time 25 Burpees
MAKE UP” 25 Power Cleans (135/95
10 Chest-to-Bar Pull-Ups
Two Parts (with a Partner) 25 Burpees
Part A: "The Break Up" - wodwell.com/wod/brennan

EMOM for As Long As 7 Wall Ball Shots (20/14 lb)

Possible: at the top of each minute
1st minute: 1 Push Press

page 13 of 310
April 17, 2019

(125/85 lb) + 1 Burpee “BROKEN Workout starts with

2nd minute: 2 Push burpees. At the top of each
Presses (125/85 lb) + 2 minute (starting at the 1-
Burpees For Time 150 Air Squats minute mark) perform 7
3rd minute: 3 Push Presses 100 Push-Ups wall ball shots, then
(125/85 lb) + 3 Burpees 50 Strict Pull-Ups continue the workout
etc... 10 mile Bike where you left off.
3 mile Run
10 minutes Rest 1,000 Double-Unders wodwell.com/wod/bottle-rocket
150 Air Squats
Part B: "The Make Up" - 6 100 Push-Ups
Rounds (alternating) for 50 Strict Pull-Ups “BRANDON’S
Time of: BAD DAY”
5 Squat Cleans (125/85 lb) Wear a Weight Vest (20/14
lb) during the first 300 reps 3 Rounds for Time 15
10 Pull-Ups Overhead Squats (95/65
200 meter Row (initial air squats, push-
ups, and pull-ups) lb)
15 L-Pull-Ups
One partner completes a 15 Split Jerks (95/65 lb)
For the air squats, push-
round while the other 15 Knees-to-Elbows
ups, and pull-ups, no
performs a Max L-Sit, then 15 Squat Hang Cleans
partitioning is allowed.
rests. (95/65 lb)
Scaling Established
110/70/40 (bodyweight 15 Back Extensions (25/10
Complete part A together,
reps squat/push-up/pull- lb plate)
rest exactly 10 minutes,
then start Part B together. up) 8/2/500
Score each part separately. (bike/run/double unders)
For Part A, each minute on 110/70/40 (bodyweight
the minute (EMOM) both reps squat/push-up/pull-
up) Recruit 75/50/25
partners attempt the “BRIAN TRIPP”
sequence of Push Press (bodyweight reps
squat/push-up/pull-up) AMRAP in 23 minutes 3
and Power Clean ("Death
5/1/200 (bike/run/double Pull-Ups
By" style), adding one rep
unders) 75/50/25 7 Wall Ball Shots (20/14 lb)
per movement per
(bodyweight reps 19 Sit-Ups
minute...until one partner
squat/push-up/pull-up) 68 Double-Unders
is unable to complete a
round. Score is the lower of wodwell.com/wod/brian-tripp
the two partners' number
of rounds and reps
completed. For Part B,
partners alternate rounds

page 14 of 310
April 17, 2019

(eg. one does a round “BRUTUS” “BROOMSTICK

while other attempts a
For Time 1-2-3-4-5-6-7-8-9- MILE”
max duration L-sit then
10 reps of: For Time 25 Back Squats
rest). Resting partner will
Hang Power Cleans (40% 25 Front Squats
have one attempt to max
BW) 25 Overhead Squats
L-sit (for time) at any point
Overhead Squats (40% 400 meter Run
during their rest period. L-
BW) 25 Shoulder Presses
sit must be done by
Ring Dips 25 Push Presses
placing both hands on 45-
lb bumper plates and 25 Push Jerks
Then, 800 meter Run 400 meter Run
lifting both feet off the
floor with straight legs. 50 Hang Cleans
Then, 10-9-8-7-6-5-4-3-2-1 400 meter Run
Cumulative l-sit time (for
reps of: 50 Snatches
both partners - all six
Hang Power Cleans (40% 400 meter Run
rounds) is deducted from
the overall time of Part B
Overhead Squats (40% Perform all movements
to determine score.
BW) except the run with a PVC
Ring Dips pipe (or broomstick).
Working weight for the wodwell.com/wod/broomstick-
barbell movements is 40% mile
“BROCK” of the athlete's
For Time 100 calorie Row
100 calorie Ski Erg wodwell.com/wod/brutus
100 calorie Assault Air Bike 3 Rounds for Time 7
Thrusters (165/110 lb)
Every 2 minutes, perform: 15 Muscle-Ups
7 Burpees 10 Power Snatches
” (165/110 lb)
Perform the 7 burpees at 10-9-8-7-6-5-4-3-2-1 Reps
the two-minute mark, and For Time Burpees wodwell.com/wod/bsu

every two minutes after Kettlebell Thrusters (32/20

that (but not at the start of kg)
the workout). Burpees “CAITLIN”
Kettlebell Sumo Deadlift For Time 2000 meter Row
wodwell.com/wod/brock High-Pulls (32/20 kg) 120 Calorie Schwinn Air
Burpees Bike
Kettlebell Swings (32/20 1 mile Run

page 15 of 310
April 17, 2019

“BRUSSELS, Use one kettlebell. For the As written, the meters and
Thrusters hold the calories are the same for
kettlebell in a goblet men and women. If these
For Time (with a Partner) 1 position and finish with the numbers are large for
minute of Silence kettlebell and both arms some athletes, work with
overhead. Recommended them to find distances that
Then, 3 Rounds of: time cap: 30 minutes allow them to complete
22 Kettlebell Box Step-Ups this workout in 35 minutes
(2 x 20/12 kg) wodwell.com/wod/burptacular or less. If unable to
16 Strict Pull-Ups Schwinn Bike, complete a
32 Thrusters (50/35 kg) 90 Calorie Assault Bike. If
“CAPTAIN unable to run, the following
Then, MUSTACHE” workouts are options:
340 Burpees Option A: 2000 Meter Row
3 Rounds for Time 9
Deadlifts (185/125 lb) 120 Calorie Schwinn Bike
12 Burpees 1000 Meter Row 60 Calorie
15 Box Jump (24/20 in) Schwinn Bike Option B:
200 meter Run 2000 Meter Row 120
“BUBBA” Calorie Schwinn Bike 2000
Buy In: 50 Double Unders Meter Row
AMRAP in 20 minutes 6
Dumbbell Man Makers Buy Out: 1 Rope Climb (15
(55/35 lb) ft)
7 Box Step Ups (55/35 lb)
After the clock starts,
athlete must perform 50
Wear a weight vest (20/14
double-unders before 5 Rounds for Time (in a
moving on to the 3-rounds Team of 4) 400 meter Run
of burpees, box jumps and (together)
Use one pair of dumbbells
run. After the 3 rounds are 30 Dumbbell Deadlifts
throughout. Box step ups
complete, athlete moves (2x50/35 lb) (each)
should be performed while
directly to the rope climb. 30 Sit-Ups (each)
holding both dumbbells.
The clock stops when the
athlete touches the 15 foot This workout requires four
mark on the rope. team members to perform
the prescribed work
“CALVARIO” wodwell.com/wod/captain- together. If performing the
mustache workout with gym
Three AMRAPs in 24 equipment, use barbells
minutes AMRAP in 6 and other available
minutes: equipment. But this

page 16 of 310
April 17, 2019

5 Sumo Deadlift High-Pulls “CARSON” workout was designed for

(60/40 kg) military units, so it was
For Time 87 ft Sled Pull
10 Hang Squat Cleans originally intended to be
(245/185 lb)
(60/40 kg) done with two .50-cal
12 Burpees
15 Push Presses (60/40 kg) ammo cans (50 pounds
29 Wall Ball Shots (20/14
each) per soldier. But you
Rest 3 minutes can use kettlebells,
12 Overhead Squats (95/65
dumbbells, or any weights
Then, AMRAP in 6 minutes: available at your gym as
29 Box Jumps
50 Double-Unders substitutes. Team will start
12 Pull-Ups
100 meter Shuttle Sprint at the same time from the
29 calorie Row
250 meter Row same location.
87 ft Sled Pull (245/185 lb)
Individuals will run 400m,
Rest 3 minutes wodwell.com/wod/carson
returning to the start point.
Upon completion of the
Then, AMRAP in 6 Minutes: run, each will conduct 30
15 Pull-Ups “CHARLOTTE” deadlifts with the .50-cal
30 Box Jump-Overs (60/50 ammo cans; once the 30
21-15-9 Reps, For Time
cm) deadlifts are complete,
Overhead Squats (95/65
45 Air Squats they will execute 30 full-
range sit-ups. All partners
Complete all three AMRAPs Sumo Deadlift High Pull
may work at the same
including rest between (95/65 lb)
time. The first round will
each with a running clock. end after all team
Score is the total number members complete their
of points for all three parts. 30 sit-ups. Rounds 2, 3, 4,
For the first and third and 5 are executed in the
AMRAPs, assign one point
exact same order. Each
per rep. For the second 3 Rounds for Time 500 exercise must be
AMRAP, assign one point meter Row completed before moving
for every 10 reps (eg: 50 12 Deadlifts (Bodyweight) on the next one—i.e., you
DU = 5; 100 Shuttle Sprint 21 Box Jumps (24/20 in) must finish all 30 deadlifts
= 10; 250 meter Rowing = before starting the 30 sit-
25). wodwell.com/wod/christine
ups. However, each
exercise may be broken up
wodwell.com/wod/calvario into sets as desired.
“CLAUDIA” Spotting will be permitted
5 Rounds for Time 20 only during the sit-ups.
“CAROL Kettlebell Swings (55/35 lb) However, only a team
400 meter Run member who is also in the

page 17 of 310
April 17, 2019

wodwell.com/wod/claudia sit-up phase of the workout

may provide assistance. As
For Time (in a Team of 3)
soon as the spotter
100 Wall Ball Shots (20/14 “COMPLEX completes his 30th sit-up
FRAN” and transitions to the run,
100 Pull-Ups
For Time 7 Bar Muscle-Ups or when he is returning
100 Sit-Ups
7 Chest-to-Bar Pull-Ups from the run and starting
200 Air Squats
7 Chin-Over-Bar Pull-Ups the deadlifts, he is not
100 Push-Ups
21 Thrusters (95/65 lb) permitted to provide
100 calorie Air Bike
5 Bar Muscle-Ups assistance.
100 Kettlebell Swings
(53/35 lb) 5 Chest-to-Bar Pull-Ups
5 Chin-Over-Bar Pull-Ups
One partner works at a 15 Thrusters (95/65 lb)
time. Partition the work 3 Bar Muscle-Ups
among partners as needed. 3 Chest-to-Bar Pull-Ups
3 Chin-Over-Bar Pull-Ups For Time (in a Team of 4)
wodwell.com/wod/carol-swanson 9 Thrusters (95/65 lb) 400 meter Weighted
Walk/Run (190 lb)
Scaling Reduce the (together)
“CHAD loading and modify the bar 25 Deadlifts (100 lb) (each)
WILKINSON” work so that this workout 400 meter Weighted
can be completed with Walk/Run (190 lb)
For Time 1,000 Box Step-
minimal rest periods. (together)
Ups (20 in)
Intermediate Option For 25 Thrusters (45 lb) (each)
time: 5 bar muscle-ups 400 meter Weighted
Wear a Ruck Pack (45/35
5 chest-to-bar pull-ups Walk/Run (190 lb)
5 chin-over-bar pull-ups 21 (together)
thrusters 4 bar muscle-ups 25 Sandbag Front Squats
A ruck is a weighted
4 chest-to-bar pull-ups (50 lb) (each)
backpack to simulate the
4 chin-over-bar pull-ups 15 400 meter Weighted
gear carried during a
thrusters 3 bar muscle-ups Walk/Run (190 lb)
hiking expedition.
3 chest-to-bar pull-ups (together)
wodwell.com/wod/chad-wilkinson 3 chin-over-bar pull-ups 9 25 Push Presses (45 lb)
thrusters Men: 75 lb. (each)
Women 55 lb. Beginner 400 meter Weighted
“CHRISTINA” Option 21-15-9 reps for Walk/Run (190 lb)
time of: Jumping chest- (together)
AMRAP in 20 minutes 9
to-bar pull-ups Thrusters
Pull-Ups This workout requires four
Men: 45 lb. Women 35 lb.
9 Squat Cleans (95/65 lb) team members to perform

page 18 of 310
April 17, 2019

9 Kettlebell Swings (1.5/1 wodwell.com/wod/complex-fran the prescribed work

pood) together. If performing the
9 Toes-to-Bar workout with gym
9 Push Press (95/65 lb) “CROSSFIT equipment, use barbells
9 Burpees TOTAL” and other available
Sum of the Best of Each equipment. But this
Lift Back Squat workout was was designed
Shoulder Press for military units, so it was
Deadlift originally intended to be
“CINDY FULL OF done with stretcher, a
GRACE” Athlete gets 3 attempts at water jerry filled with water
3 Cycles, For Time: 3 each lift. Weight must (45 lbs.), two .50-cal ammo
Rounds of "Cindy" increase after each cans filled with sand (50
10 Clean-and-Jerks (135/95 successful attempt at each lbs. each), a sandbag (50
lb) movement. Weight may lbs.), and a rock (45 lbs.).
not be decreased after first As originally written, the
1 round of "Cindy" is 5 pull- attempt. A failed rep team will load the
ups, 10 push-ups, 15 counts as an attempt. sandbag, water jerry, rock,
squats. Complete 3 rounds, There is no time limit for and one .50-cal ammo can
then do the 10 clean-and- each lift or for the length of onto the stretcher (total
jerks. Perform that whole the session in which they weight 190 lb) and
"cycle" three times. are all performed, but they run/walk 400m carrying
must all be performed the stretcher (if using gym
wodwell.com/wod/cindy-full- during one session (i.e., equipment, load a single
grace athlete cannot leave the barbell with 190 lb). When
area to rest or perform they return to the start
other activities between point, each member of the
“CLC” the three lifts). Scaling team will secure a piece of
For Time 8 Rounds of: Beginning athletes should equipment and do the next
8 calorie Assault Bike treat today as an specific exercise for 25
8 Double Kettlebell Clean- opportunity to practice and reps. The exercises are:
and-Jerks (2 x 16/12kg) get comfortable with heavy deadlift, the two .50-cal
lifts. Consider the effects of ammo cans (one in each
Then, 8 Rounds of: yesterday’s long row and hand) for 25 reps, perform
8 calorie Assault Bike adjust loading accordingly. thrusters with the rock for
8 Single-Arm Kettlebell Beginner Option Back 25 reps, front squat with
Clean-and-Jerks (24/16 kg) squat 3-3-1-1 reps the sandbag for 25 reps,
Shoulder press 3-3-1-1 and push press the water
wodwell.com/wod/clc reps Deadlift 3-3-1-1 jerry for 25 reps. Once
reps each member of the team

page 19 of 310
April 17, 2019

wodwell.com/wod/crossfit-total has completed the 25 reps,

“CROSSFIT they load the equipment
FOOTBALL back on the stretcher and
TOTAL” “D-DAY complete another 400m
For Load 1 rep max Power
PARTNER WOD” run/walk. When they return
For Time (with a Partner) to the start position again,
Phase 1: "Overlord" each member will conduct
1 rep max Back Squat
1944 meter Row 25 reps of another exercise
1 rep max Bench Press
with a different piece of
1 rep max Deadlift
Phase 2: "Airborne Drop" equipment. This rotation
After the warm up, you 60 Pull-Ups will carry on until each
have 3 attempts to reach a 300 meter Run member of the team has
1 rep max for each of the done all four exercises.
following movements. Add Phase 3: "Omaha Beach" Upon completion, each
the highest weight lifted 6 50 meter Alternating team member will have
for each lift and that gives Sled Drags done 25 reps of deadlifts,
you your CrossFit Football 300 meter Run thrusters, push presses,
Total. and front squats and run a
Phase 4: "Utah Beach" total of 2km.
wodwell.com/wod/crossfit- 60 Weighted Push-Ups
football-total wodwell.com/wod/chad
300 meter Run

Phase 5: "Gold Beach"

60 Kettlebell Swings
Phase 6: "Sword Beach" For Time 800 meter Run
Five 5-minute AMRAPs in
60 Thrusters (45/35 lb) 10 Back Squats (50/40 kg)
25 minutes From 0:00-5:00
300 meter Run 6 Handstand Push-Ups
16 calorie Row
16 Box Jumps (24/20 in) 20 Back Squats (50/40 kg)
Phase 7: "Juno Beach" 6 Handstand Push-Ups
60 Man-on-Fire Burpees 30 Back Squats (50/40 kg)
From 5:00-10:00
300 meter Run 6 Handstand Push-Ups
16 Thrusters (75/53 lb)
16 Pull Ups 40 Back Squats (50/40 kg)
Each partner group will
6 Handstand Push-Ups
carry their kettlebell
From 10:00-15:00 50 Box Jumps (60/50 cm)
everywhere. The non-
16 Burpees 40 Back Squats (50/40 kg)
working partner will hold
16 Dumbbell Snatches 6 Handstand Push-Ups
the kettlebell off the
(45/25 lb) 30 Back Squats (50/40 kg)
ground while the other

page 20 of 310
April 17, 2019

From 15:00-20:00 partner works. Split up the 6 Handstand Push-Ups

16 Mountain Climbers work as needed, except 20 Back Squats (50/40 kg)
16 Kettlebell Swings (53/35 the sled drags (alternate) 6 Handstand Push-Ups
lb) and runs (run together). 10 Back Squats (50/40 kg)
Man-on-Fire burpee demo 800 meter Run
From 20:00-25:00
16 Push-Ups wodwell.com/wod/d-day-partner- wodwell.com/wod/chau-piernas-
16 Sit-Ups wod goodbye-legs

With a running clock,

perform as many “DATING SAGE” “CINDY”
repetitions as possible 5 Rounds for Time 10 AMRAP in 20 minutes 5
(AMRAP) of each section, Snatches (95/65 lb) Pull-Ups
during the time allotted. 15 Pull-Ups 10 Push-Ups
Score is total number of 20 Thrusters (75/55 lb) 15 Air Squats
repetitions (1 calorie on
the rower = 1 rep). Use two barbells - one for wodwell.com/wod/cindy
the snatches, another for
wodwell.com/wod/cyrus-eli- the thrusters.
janie-liam-mary “CLAYTON”
5 Rounds for Time 26
Dumbbell Snatches (50/35
4 Rounds for Load and “DEATH BY 11 calorie Row
Time 21 Overhead Squats ASSAULT” 5 Barbell Complexes*
400 meter Run EMOM For As Long As (95/65 lb)
Possible Ascending Assault
Athlete selects the weight
Bike calories Every 5 minutes perform
for overhead squats. Score
20 Double-Unders
is load and time as pounds
Start with 3 calories. Add 3
per second (ex: 135/13:05
calories every minute until *One Barbell Complex is
= 135/785 = .172 lbs/sec).
failure. comprised of:
1 Power Clean + 1 Front
Beginning with 3 calories Squat + 1 Push Press + 1
on the Assault Air Bike, Back Squat + 1 Back Press
rest until 1:00 then add 3
“DEAR THIAGO” Each barbell complex must
additional calories every
For Time 2 Rounds of: minute on the minute until be performed unbroken (do
450 meter Run failure to complete all five repetitions without
3 Deadlifts (225/155 lb) designated calories. letting go of the barbell).

page 21 of 310
April 17, 2019

18 Strict Pull-Ups Complete 3 calories the Athlete may put the bar
first minute for round one, down between complexes.
Then, 2 Rounds of: then rest until 1:00. At the 5:00 mark and every
450 meter Run Complete 6 calories in one 5 minutes after, stop to
3 Squat Cleans (155/115 minute for round two, 9 perform 20 double-unders
lb) calories for round three, before resuming the
18 Pull-Ups and so on. workout. Scaling 5 Rounds
26 Dumbbell Snatch
Then, 2 Rounds of: wodwell.com/wod/death-by- (Teens 35/20 lb, Pre-Teens
450 meter Run assault 20/10 lb, Kids 10/5 lb) 11
3 Push Jerks (155/115 lb) calorie Row 5 Barbell
18 Chest-to-Bar Pull-Ups Complex (Teens 65/45 lb,
“DEATH WISH Pre-Teens 45/25 lb, Kids
Time Cap: 40 minutes III” 25/15 lb)
3 Rounds for Time 3
wodwell.com/wod/dear-thiago Thrusters (185/135 lb) wodwell.com/wod/clayton

5 Box Jumps (36/30 in)

7 Deadlifts (315/205 lb)
5 Rounds for Time 15/10 wodwell.com/wod/death-wish-iii FINALE”
calorie Assault Bike For Time 200 meter Run
10 Burpees 22 Snatches (95/65 lb)
Assault Bike monitor must SANDBAG” 22 Medicine Ball Cleans
be reset each round. (20/14 lb)
For Time 100 Sandbag Get-
Someone else may reset 22 Elbow Plank to Push-
your monitor for you. For Ups
100 Sandbag Cleans
burpees, athlete must drop 22 Wall Ball Shots (20/14
100 Sandbag Squats
to chest-to-ground, hop up, lb)
100 Ground-to-Shoulder
jump, stand tall, and clap 22 Deadlifts (95/65 lb)
overhead. 22 Air Squats
100 Shoulder Presses
100 Sandbag Sit-Ups 22 Overhead Walking
1 mile Sandbag Run Lunges (45/25 lb plate)
100 Push-Ups 22 Box Jumps (24/20 in)
100 Pull-Ups 22 Power Cleans (95/65 lb)
100 4-count Mountain 2x20 second Bar Hang
4 Rounds For Time 40 Air 22 calorie Row
Squats 22 Handstand Push-Ups
100 4-count Flutter Kicks
30 Hand-Release Push-Ups 22 Back Squats (95/65 lb)
1 mile Sandbag Run
20 Burpees

page 22 of 310
April 17, 2019

400 meter Run Use 40% bodyweight 22 Chest-to-Bar Pull-Ups

sandbag. 22 Bar Facing Burpees
wodwell.com/wod/dee 22 Thrusters (95/65 lb)
wodwell.com/wod/deligiannis- 22 Jerks (95/65 lb)
sandbag 2 Rope Climbs
“DIZZY DIANE” 22 Overhead Squats (96/65
15-12-9 Reps for Time lb)
“DOCE” 22 Kettlebell Swings (1.5/1
Deadlifts (155/105 lb)
21 foot Handstand Walk Three 4-minute AMRAPs in pood)
Handstand Push-Ups 20 minutes From 0:00-
4:00: wodwell.com/wod/contact-22-
Complete 15, 12, then 9 27 calorie Row finale

rep rounds of the deadlifts 21 Power Cleans (135/95

and handstand push-ups, lb)
with a 21-foot handstand 15 Burpee Box Jump-Overs “CROSSFIT
walk between, as follows: (24/20 in) TOTAL II”
15 deadlifts, 21-foot Sum of the Best of Each
handstand walk, 15 4 minute Rest Lift Clean
handstand push-ups. Then, Bench Press
12 deadlifts, 21-foot From 8:00-12:00: Overhead Squat
handstand walk, 12 27 calorie Row
handstand push-ups. Then 21 Power Cleans (115/80 Score is the total of max
9 deadlifts, 21-foot lb) effort on all three lifts.
handstand walk, 9 15 Burpee Box Jump-Overs Athlete gets 3 attempts at
handstand push-ups. (24/20 in) each lift. Weight must
increase after each
wodwell.com/wod/dizzy-diane 4 minute Rest successful attempt at each
movement. Weight may
From 16:00-20:00: not be decreased after first
“DORIE” 27 calorie Row attempt. A failed rep
AMRAP (with a Partner) in 21 Power Cleans (95/65 lb) counts as an attempt.
20 minutes Buy In: 15 Burpee Box Jump-Overs Clean is from the ground,
150 meter Partner Carry (24/20 in) power or full/squat.
Scaling: Looking for all wodwell.com/wod/crossfit-total-ii
Then, in time remaining: athletes to get to the
Partner A completes 1 burpee box jump overs on
round of: each round. Adjust weights “D-DAY
15 American Kettlebell or reps as necessary to
Swings (53/35 lb) accomplish that. If athletes

page 23 of 310
April 17, 2019

10 Burpees finish the burpee box jump REMEMBRANCE

5 Ground-to-Overheads overs, they will head back
(95/65 lb) to the rower. The weights
on the barbell get lighter For Time 1944 meter Row
Partner B performs: each round. These should
Max Wall Ball Shots (20/14 be weights that athletes Then, 6 Rounds of:
lb) could complete at least 15, 30 Burpees
Partners rotate each round 20, and 25 reps unbroken 30 Sit-Ups
until team completes 150 respectively. 30 Double-Unders
Wall Balls 30 Walking Lunges
Then, in time remaining: Time Cap: 50 minutes
AMRAP of the 15/10/5 rep
rounds above (one partner “DOUGLAS wodwell.com/wod/d-day-
working at a time) STRONG”
2 Rounds for Time 6
When Partner 1 completes
Muscle-Ups “DAVID
15/10/5 round, partners
17 Hang Power Clean-and- MARSHALL”
switch. Continue, switching
Jerks (95/65 lb)
after each round until 150 For Time (with a Partner)
18 Back Rack Lunges
cumulative Wall Balls are Buy-In:
(95/65 lb)
completed by the team. 1 mile Run with Med Ball
17 Handstand Push-Ups
Score is numbers of (20/14 lb)*
33 Kettlebell Swings (53/35
Rounds and Reps of the
15/10/5 completed for both Then, perform:
130 Mountain Climbers (1-
partners combined. 80 Toes-to-Bars
100 Box Jump Overs (30/24
wodwell.com/wod/dorie in)
Buy-In: 3,200 meter Run
120 Pull-Ups
160 Kettlebell Swings
“DRAKE” (2/1.5 pood)
4 Rounds for Time 400 180 Push-Ups
meter Run “DRD” 200 Air Squats
30 Wall Ball Shots (20/14
5 Rounds for Time 12 Box
lb) Cash-Out:
Jumps (24/20 in)
5 Bar Muscle-Ups 1 mile Run with Med Ball
7 Deadlifts (225/155 lb)
(20/14 lb)*
55 Double-Unders
11 Pull-Ups
* 10 Burpee penalty for
19 Russian Kettlebell
each ball drop

page 24 of 310
April 17, 2019

Swings (70/53 lb) While one person works,

“DREW” 96 meter Row other partner must hold on
3 Rounds for Time 37/25 to the med ball at all times.
calorie Row wodwell.com/wod/drd The ball must never touch
25 Wall Ball Shots (20/14 the ground. If the ball
lb) touches the ground, the
16 Dumbbell Snatches “DUMBBELL partner who dropped the
(50/35 lb) DEMONS” ball must do 10 burpees
2 Back Squats (315/225 lb) 5 Rounds for Time 5 Single while his or her partner
1 Deadlift (405/315 lb) Arm Dumbbell Snatches holds the ball. Once
(75/40 lb) burpees are completed,
Scaling: 3 rounds for Time you may continue to work
10 Dumbbell Lunges
20/15 calorie Row 18 Wall on the movement. Partners
(75/40 lb)
Balls* 12 Dumbbell can switch the med ball
15 GHD Sit-Ups
Snatches* 2 Back Squats* from partner to partner as
20 calorie Assault Air Bike
1 Deadlift* *No prescribed needed.
weight for the scaled wodwell.com/wod/dumbbell-
option. Use something demons wodwell.com/wod/david-marshall
challenging that you could
do for 3-5 reps.
wodwell.com/wod/drew BY…ANYTHING”
4 Rounds for Time 74
Double-Unders EMOM For as Long as
17 Power Cleans (50/30 kg) Possible 1 Rep in the first
14 Shoulder-to-Overhead minute
CORE” (50/30 kg) 2 Rep in the second minute
5 Rounds 10 Hollow Rocks 53 calorie Row 3 Rep in the third minute
10 V-Ups etc.
10 Tuck Ups wodwell.com/wod/ebba
10 second Hollow Hold Choose any single
1 minute Rest movement (pull-ups,
“ERIN TURNER” thrusters, burpees, cleans,
Rest one minute after each For Time 200 meter Run snatches, rope climbs,
round. The score will be 32 Air Squats etc.). Then, each minute on
total time it take to 200 meter Run the minute (EMOM),
complete all 5 rounds 32 Push-Ups starting at the top of the
including each rest period. 200 meter Run minute, with 1 repetition in
32 Deadlifts (95/65 lb) minute 1, complete one
wodwell.com/wod/durantes-core more repetition per minute
each subsequent minute (2

page 25 of 310
April 17, 2019

wodwell.com/wod/erin-turner reps from 1:00-2:00, 3 reps

“EOD 133” from 2:00-3:00, etc.).
For Time (with a Partner) Continue until you can no
65 Front Squats (135/95 lb) “EVIL EMOM” longer complete the
65 Kettlebell Swings (72/54 EMOM in 14 minutes Odd: number of reps prescribed
lb) 10 Thrusters (95/65 lb) in under a minute. Score is
16 Partner Over Burpees Even: 20 Kettlebell Swings the number of full rounds
400 meter Run (54/35 lb) completed plus number of
65 Hang Power Cleans reps completed in the last
(135/95 lb) With a running clock, each round.
65 Single Arm Kettlebell minute on the minute
Presses (54/34 lb) (EMOM), athlete starts by wodwell.com/wod/death-by-
16 Partner Over Burpees performing 10 thrusters, anything

400 Meter Run then rests until the second

65 Chest to Bar Pull-Ups round (starting at 1:00).
65 Box Jumps (30/24 in) Then athlete completes 20 “DECK OF
16 Partner Over Burpees kettlebell swings. Continue, DEATH”
400 Meter Run alternating each minute, Complete the Deck For
65 Push-Ups for 14 total minutes. Time Draw cards from a
65 Pendlay Barbell Rows standard 52-card deck plus
(135/95 lb) wodwell.com/wod/evil-emom
2 Jokers. Each card drawn
16 Partner Over Burpees determines which exercise
to do and the number of
Each partner wears a “FATAL 40” reps.
weight vest (20/14 lb) For Time 40 Wall Balls
(20/14 lb) Suit determines the
One partner works at a 40 Hang Cleans (95/65 lb) exercise:
time. Partition the work 40 Pull-Ups Hearts = Push-Ups
between partners as 40 Deadlifts (95/65 lb) Diamonds = Sit-Ups
needed. 40 Push-Ups Clubs = Air Squats
40 Box Jumps (24/20 in) Spades = Box jumps
40 Kettlebell Swings (1.5/1 (24/20 in)
40 Toes-to-Bar Card value determines the
“EVEREST” 40 Air Squats number of reps (face cards
21-15-9 Reps for Time 40 Hang Snatches (95/65 = 10, Aces = 11).
Back Squats (315/225 lb) lb)
Strict Handstand Push-Ups 40 Double-Unders Jokers = 15 Burpees
40 Sit-Ups
wodwell.com/wod/everest 40 Burpees Before the clock starts pick

page 26 of 310
April 17, 2019

400 meter Run at start and the first card from the deck
“FAT EDDIE” after each 40-rep to determine what exercise
For Time 20 Back Squats movement to do and how many reps.
(225 lb) Card value = number of
50 meter Prowler Sprint Total run distance is 3.5 reps (face cards = 10, Aces
(180 lb) miles = 11). Score is time to
20 Deadlifts (315 lb) complete the work dictated
50 meter Prowler Sprint wodwell.com/wod/fatal-40 by all 54 cards. To
(180 lb) minimize transition and
20 Overhead Presses (135 rest you may pick all cards
lb) “FIGHT GONE in advance to determine
50 meter Prowler Sprint BAD” the whole workout or have
(180 lb) 3 Rounds For Total Reps in someone else choose the
17 minutes 1 minute Wall cards one-at-a-time before
Balls (20/14 lb) you're ready for the next
1 minute Sumo Deadlift movement. The
High-Pulls (75/55 lb) movements in this
“FIGHT CLUB” 1 minute Box Jumps (20 in) example are from CrossFit
3 Rounds, for Reps, in 17 1 minute Push Press (75/55 Intensify but any five
minutes 1:00 Thrusters lb) movements may be used.
(95/65 lb) 1 minute Row (calories) Select five movements that
1:00 Power Cleans (95/65 1 minute Rest correspond to each of the
lb) four suits (Clubs,
1:00 Box Jump-Overs Perform 1 minute of work Diamonds, Hearts, Spades)
(24/20 in) at each of the 5 stations. plus Jokers in a standard
1:00 Pull-Ups Move immediately to the 52-card deck of playing
1:00 Assault Bike Cals next station after 1 minute. cards. Jokers are typically a
The clock does not reset or longer movement or
Rest 1:00 Between Rounds stop between exercises. higher-rep movement. If
One-minute break is you don't have a deck of
wodwell.com/wod/fight-club allowed before repeating cards handy check out the
each round. One point is 'Deck of Cards' app (iOS)'.
given for each rep, except
“FIO” on the rower where each wodwell.com/wod/deck-of-death

For Time (in a Team of 4) calorie is one point.

360 Sit-Ups Scaling Most athletes
30 Tire Flips (500/350 lb) should be able to stick with “DIRTY THIRTY”
50 Power Cleans (135/95 the interval pattern. For Time 30 Box Jumps
lb) Beginners should reduce (24/20 in)
60 Push-Ups the loading and height of 30 Jumping Pull-Ups

page 27 of 310
April 17, 2019

30 Burpees the box. Intermediate 30 Kettlebell Swings (35/26

80 Box Jumps athletes can handle the lb)
2019 meter Row prescribed loading in this 30 Lunges
workout. Beginner 30 Knees-to-Elbows
One partner works at a Option Men: 10-lb. ball 30 Push Press (45/35 lb)
time, except for the tire to 9-ft., 45-lb. SDHP and 30 Back Extensions
flips for which partners can press, 15-in. box 30 Wall Balls (20/14 lb)
work together to Women: 6-lb. ball to 30 Burpees
accumulate 30 total. For all 9-ft., 35-lb. SDHP and 30 Double-Unders
other movements, divide press, 12-in. box
the reps for each wodwell.com/wod/dirty-30
movement among wodwell.com/wod/fight-gone-bad
partners. Complete one
movement before moving “DONKEY
to the next. “FLIGHT KONG”
SIMULATOR” 21-15-9 Reps for Time
For Time 5-10-15-20-25- Burpees
30-35-40-45-50-45-40- Kettlebell Swings (24/16
“FORE!” 35-30-25-20-15-10-5 kg)
Unbroken Double-Unders Box Jumps (24/20 in)
AMRAP, Three 4-minute
Rounds in 12 minutes 4 The pyramid rep scheme wodwell.com/wod/donkey-kong
minutes of Clean-and-Jerks ascends from 5 to 50
(135/95 lb) (increments of 5), then
4 minutes of Rowing back down to 5. Each set “DRAGO”
(calories) must be unbroken. Rope AMRAP in 15 minutes 150
4 minutes of Burpees must stop moving before Double-Unders
starting the next set. Rest 45 GHD Sit-Ups
With a running clock from as needed between sets. If 60 Ball Slams (30/20 lb)
0:00-4:00 complete as a set is broken, athlete 30 Hand Release Push-Ups
many repetitions as must start again from the 90 Thrusters (45/35 lb)
possible of clean-and-jerks. beginning of that set. A 30 Russian Twists (30/20
At 4:00 move immediately single-under counts as a lb)
to the rower and row as broken set. 15 Clean-and-Jerks (135/95
many calories as possible
until 8:00. Switch wodwell.com/wod/flight-simulator
800 meter Run
immediately to burpees
and perform as many as
possible until 12:00. Score
is the number of

page 28 of 310
April 17, 2019

repetitions completed at “FORTITUDE”

each station (also record “DREAM
Alternating Minutes for 15
the total). CRUSHER”
Rounds in 30 minutes Even
Minutes: 15/12 Calorie Row AMRAP in 10 minutes 6
Odd Minutes: 15 Burpees Thrusters (135/95 lb)
9 Power Snatches (135/95
Athletes alternate between lb)
“FOUR LEAF 12 Power Cleans (135/95
calories on the rower and
CLOVER” burpees each minute, lb)
AMRAP in 28 minutes 2 every minute on the 15 Pull-Ups
mins of Burpee Box Jumps minute (EMOM). They will 18 American Kettlebell
(24/20 in) have the whole first minute Swings (53/35 lb)
2 mins of Thrusters (65/45 to complete a 15/12 21 Handstand Push-Ups
lb) Calorie Row, then rest until 18 American Kettlebell
2 mins of Sit-Ups the top of the next minute. Swings (53/35 lb)
2 mins of Kettlebell Swings Then they have the whole 15 Pull-Ups
(35/26 lb) next minute to complete 12 Power Cleans (135/95
2 mins of Rest 15 burpees. Scaling: lb)
These numbers are meant 9 Power Snatch (135/95 lb)
Perform max reps of each to be challenging, but 6 Thrusters (135/95 lb)
movement for 2 minutes ideally something that
before moving immediately athletes can complete If athlete completes the
to the next movement. between 45-50 seconds second round of 6
Rest for 2 minutes after each round. Some Thrusters under 10
every round. modification options would minutes, score is the time
be to bring the rep it took to complete that
wodwell.com/wod/four-leaf-clover numbers down to work. Otherwise score is
somewhere between 10- total number of reps
15, to make each minute completed under 10
“FRANZILLA :45 seconds on and :15 minutes.
(KINETICS)” seconds off, or to bring
For Time 21 Thrusters down the total number of
(95/65 lb) rounds. It is better to pick
21 Pull-Ups a modification from the
beginning and stick to it
15 Thrusters (115/75 lb)
15 Chest-to-Bar Pull-Ups than it is to modify in the AMRAP in 35 minutes Part
9 Thrusters (135/95 lb) middle of the workout. A: AMRAP in 4 minutes
9 Bar Muscle-Ups 1 Left Single-Arm Kettlebell
wodwell.com/wod/fortitude Swing (24/16 kg)
1 Right Single-Arm

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April 17, 2019

wodwell.com/wod/franzilla Kettlebell Swing (24/16 kg)

“FRANTASY 1 Swing Clean
“FREDDY’S For Time 21-15-9 reps of: Rest 2 minutes
REVENGE” Thrusters (95/65 lb)
5 Rounds for Time 5 Pull-Ups Part B: AMRAP in 6 minutes
Shoulder-to-Overheads Ground-to-Overheads
(185/135 lb) 15-12-9 reps of: (24/16 kg)
10 Burpees Thrusters (115/85 lb)
Chest-to-Bar Pull-Ups Rest 3 minutes
Each shoulder-to-overhead
rep may be any type of 12-9-6 reps of: Part C: AMRAP in 20
jerk or press. Thrusters (135/95 lbs) minutes
Bar Muscle-Ups Max Racked Deadlifts (2 x
wodwell.com/wod/freddys- 40/32 kg)
revenge wodwell.com/wod/frantasy-land Suitcase Carry (1 x 32/24

“FRELEN” “FREAK” For Parts A and B: partners

5 Rounds for Time 800m For Time 21 Thrusters work independently. For
Run (95/65 lb) Part C: partners share the
15 Dumbbell Thrusters 21 Pull-Ups work.
(45/35 lb) 800 meter Run
15 Pull-Ups Parts A and B require both
30 Kettlebell Swings (2/1.5
partners to do the same
wodwell.com/wod/frelen AMRAPs independently.
30 Pull-Ups
Part C is performed with
50 Double-Unders
partners working together,
50 AbMat Sit-Ups
“G.I. GRAN” 400 meter Run
sharing the work: One
athlete performs racked
21-15-9 Reps for Time 30 Box Jumps (24/20 in)
deadlifts with two
Clean-and-Jerks (60/45 kg) 30 Wall Ball Shots (20/16
kettlebells, while the other
Burpee Pull-Ups lb)
athlete performs farmer
wodwell.com/wod/g-i-gran wodwell.com/wod/freak
walks with one heavy
kettlebell. Racked deadlifts
are with one kettlebell
“GARRY “FREEDOM racked and one kettlebell
dead on the ground. Add
all scores up at the end to
AMRAP (with a Partner) in For Time (with a Partner) get your result for the

page 30 of 310
April 17, 2019

31 minutes 31 Burpees With a Running Clock: workout, the last task is a

31 Double-Unders shared result, so don’t let
31 Deadlifts (45/30 kg) 2 Rounds of: your partner down.
31 Push-Ups 200 meter Buddy Carry
31 Box Jumps (24/20 in) 20 Planking Partner wodwell.com/wod/duo-brutus
31 Hang Power Cleans Burpees
(45/30 kg)
31 Air Squats Then, 10 Rounds of: “EMMA”
31 Kettlebell Swings (24/16 8 Synchronized Pull-Ups For Time Buy-In:
kg) 12 Synchronized Push-Ups 15 Over-the-Bar Burpees
31 Shoulder-to-Overheads
(45/30 kg) Start the clock and begin Then, 3 Rounds of:
31 AbMat Sit-Ups the 2-round portion of the 11 Push Jerks (60/40 kg)
31 calorie Row workout, partitioning the 33 AbMat Sit-Ups
31 Wall Ball Shots (9/6 kg) work as needed between
partners. Once the last Cash-Out:
wodwell.com/wod/garry-purdham burpee is completed move 15 Over-the-Bar Burpees
immediately to the 10-
round synchronized portion wodwell.com/wod/emma
“GEORGIE” of the workout. For the
AMRAP in 21 minutes 7 planking partner burpees,
Burpees one partner holds plank “ETERNIA”
11 Push-Ups while the other partner
AMRAP in 16 minutes 16
22 Kettlebell Swings (54/35 does burpees with a jump
lb) over the planking partner.
16 Thrusters (40/25 kg)
For the synchronized
16 Front Rack Lunges
Buy-in: 65 Sit-Ups portion of the workout
(40/25 kg) (alternating)
partners must perform
Total score is number of each rep in unison for the wodwell.com/wod/eternia
rounds and reps completed rep to count. Each partner
(including sit-ups) in 21 must complete 8 pull-ups
minutes. and 12 push-ups per “FAT AMY”
For Time 50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
“FRIANEBETH” 30 Lunges (alternating
WILD” legs)
For Time "Fran" at 0:00: For Time 21 Thrusters
10 Burpees
(95/65 lb)

page 31 of 310
April 17, 2019

21-15-9 Reps of: 21 Pull-Ups 20 Kettlebell Swings (1.5/1

Thrusters (95/65 lb) 15 Squat Cleans (135/95 pood)
Pull-Ups lb) 10 Burpees
15 Ring Dips 10 meter Bear Crawl
Then, "Diane" at 4:00: 9 Deadlifts (225/155 lb) 10 Burpees
21-15-9 Reps of: 9 Handstand Push-Ups 20 Kettlebell Swings (1.5/1
Deadlifts (225/155 lb) pood)
Handstand Push-Ups wodwell.com/wod/frianebeth 10 Burpees
30 Lunges (alternating
Finally, "Amanda" at 8:00: legs)
9-7-5 Reps of: “G.I. JANE” 10 Burpees
Ring Muscle-Ups For Time 100 Burpee Pull- 40 Sit-Ups
Squat Snatches (135/95 lb) Ups 10 Burpees
50 Air Squats
With a running clock wodwell.com/wod/g-i-jane
complete each of the three wodwell.com/wod/fat-amy
workouts, "Fran," "Diane,"
and "Amanda," back-to- “GAS PEDAL”
back-to-back, resting
For Time 750 meter Row
between each until the CAT”
100 Double-Unders
clock says to start the next
30 Burpees over the Rower 6 Rounds for Time 9
workout. Score each
workout separately, for wodwell.com/wod/gas-pedal 9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters (40/20 kg)
wodwell.com/wod/girls-gone-wild “GERRY” 9 Toes-to-Bar
AMRAP in 20 minutes 18
“GUADALUPE” Wall Ball Shots (20/14 lb) With a weight vest (20/14
18 American Kettlebell lb)
Five 3-minute AMRAPs in
Swings (55/35 lb)
19 minutes AMRAP in 3 wodwell.com/wod/felix-the-cat
7 Power Cleans (135/95 lb)
12 Burpees
3 Power Cleans (135/95 lb)
6 Push-Ups wodwell.com/wod/gerry “FILTHY FIFTY”
9 Knees-to-Elbows
For Time 50 Box Jumps
(24/20 in)
1 minute Rest, then repeat “GODZILLA” 50 Jumping Pull-Ups
(5 times total)
3 Rounds For Time 1 50 Kettlebell Swings (1/.75
Legless Rope Climb (15 ft) pood)

page 32 of 310
April 17, 2019

2 Squat Snatches (225/145 50 Walking Lunges

“HALLOWOD” lb) 50 Knees-to-Elbows
For Time 10 Burpees 3 Back Squats (365/245 lb) 50 Push Press (45/35 lb)
31 Russian Kettlebell 4 Deficit Handstand Push- 50 Back Extensions
Swings (70/56 lb) Ups (13/9 in) 50 Wall Balls (20/14 lb)
10 Burpees 50 Burpees
31 Box Jumps (24/20 in) wodwell.com/wod/godzilla 50 Double-Unders
10 Burpees
31 Push Presses (75/55 lb) wodwell.com/wod/filthy-50
10 Burpees “GUIDO”
31 Pull-Ups 21-15-9 Reps for Time Tire
10 Burpees Flips (500/300 lb) “FLY HIGH 22”
31 Ball Slams (30/20 lb) Push Presses (95/65 lb) AMRAP (with a Partner) in
10 Burpees Burpees 13 minutes 22 calorie Row
31 Dumbbell Snatches 22 Power Cleans (95/65 lb)
(50/35 lb) wodwell.com/wod/guido 22 Wall Balls (20/14 lb)
1031 meter Row 22 Toes-to-Bar

wodwell.com/wod/hallowod “HANG IN Perform as many reps as

THERE possible (AMRAP) with one
partner working at a time.
Break up the work between
EMOM (with a Partner) in partners as needed.
For Time 11 Pull-Ups
20 minutes 5 Thrusters
27 Double-Unders
(95/65 lb) wodwell.com/wod/fly-high-22
19 Burpees
5 Burpees
78 Sit-Ups
100 Air Squats
While partner hangs from “FOULKS”
Pull-Up Bar
Complete Pull-Ups, then 5 Rounds for Time 5 Push
Double-Unders and Pull- Presses (155/105 lb)
This is an every minute on
Ups, then Burpees, Double- 7 Deadlifts (225/155 lb)
the minute (EMOM)
Unders, and Pull-Ups, etc. 19 Pull-Ups
workout where Partner A
until a final round of Air 18 calorie Row
has one minute to finish
Squats, Sit-Ups, Burpees,
the reps. Whatever time is
Double-Unders, and Pull- wodwell.com/wod/foulks
left in the minute is rest
time. While Partner A
completes the reps, “FRANZILLA
Like the song (and the
Partner B is hanging from a
WOD) the “12 Days of
pull-up bar.
Christmas,” complete each

page 33 of 310
April 17, 2019

movement in ascending wodwell.com/wod/hang-in-there

order then work back down
For Time 21 Front Squats
to air squats, adding one
“HEARTBREAK (135/95 lb)
exercise per round. To
21 Pull-Ups
start, perform the pull-ups KID”
15 Push Presses (135/95
for the first round. Then, 3 Rounds for Time 10 Front lb)
perform the double- Squats (185/135 lb) 15 Pull-Ups
unders back to the pull-ups 20 Chest-to-Bar Pull-Ups 9 Thrusters (135/95 lb)
for the second round. Then 50 Double-Unders 9 Pull-Ups
burpees, double-unders to
pull-ups on the third round Front squats should be Use the same bar for the
and so on. taken from the ground. entire work-out.
Squat cleaning the first rep
is allowed. Scaling The wodwell.com/wod/franzilla-
weight on the barbell asheville
should be heavier, but
“HEATHER” something that athletes
3 Rounds For Time 550 could complete in 1-2 sets “FREDDY
meter Row each round. The weight will KRUEGER”
12 Deadlifts (225/155 lb) come from the ground, so 21-15-9 Reps for Time
21 Rings Dips it should be a load that Kettlebell Swings (70/53 lb)
athletes can safely clean. Burpees
wodwell.com/wod/heather In order to get the proper
stimulus, the pull-up and wodwell.com/wod/freddy-krueger
jump rope variations
“HELLER” should be something that
3 Rounds for Time 400 could be completed in no “FREEDOM
meter Sandbag Carry more than 4 sets each SAUCE”
(70/50 lb) round.
12 American Kettlebell Four 3-minute AMRAPs in
Swings (70/53 lb) wodwell.com/wod/heartbreak-kid 21 minutes AMRAP in 3
29 Burpees minutes
18 Pull-Ups 21 Overhead Squats (95/65
wodwell.com/wod/heller (HEYER)” 21 Over-the-Rower
AMRAP in 20 minutes 8 Max-Calorie Row
12 Dumbbell Snatches 3 minutes Rest
AMRAP (with a Partner) in (50/35 lb) (alternating)

page 34 of 310
April 17, 2019

15 minutes 8 Power Cleans 17 Wall Ball Shots (20/14 AMRAP in 3 minutes

(105/75 lb), each lb) 18 Overhead Squats
8 Overhead Presses (115/80 lb)
(105/75 lb), each wodwell.com/wod/heather-2 18 Over-the-Rower
10 High-Five Push-Ups Burpees
Max-Calorie Row
Partner A does the power “HERCULES
cleans while Partner B COMPLEX” 3 minutes Rest
completes the overhead
21-15-9 Reps for Time
presses. Partners must AMRAP in 3 minutes
Deficit Strict Handstand
wait for each other to 15 Overhead Squats
complete their 8 reps (135/95 lb)
before they alternate 15 Over-the-Rower
Strict Presses (50/35 kg)
exercises. Once both Burpees
partners finish 8 reps of wodwell.com/wod/hercules- Max-Calorie Row
each, do 10 high-five complex
pushups together. That’s 3 minutes Rest
one round.
“HITMAN” AMRAP in 3 minutes
wodwell.com/wod/high-five 12 Overhead Squats
3 Rounds For Time 10 Back
Squats (225/155 lb) (155/105 lb)
400 meter Run 12 Over-the-Rower
“HOPE” Burpees
3 Rounds For Total Reps in Barbell must be pulled Max-Calorie Row
17 minutes 1 minute from the floor; cannot be
Burpees on a rack. Scale as needed. wodwell.com/wod/freedom-sauce
1 minute Power Snatch
(75/55 lb) wodwell.com/wod/hitman
1 minute Box Jump (24/20 “FRONING’S
1 minute Thruster (75/55 “HOPE FOR 6 Rounds for Time 3 Squat
lb) KENYA” Snatches (185/135 lb)
1 minute Chest-to-Bar Pull- 6 Overhead Squats
AMRAP in 12 minutes 50
Ups (185/135 lb)
Air Squats
1 minute Rest 9 Chest-to-Bar Pull-Ups
30 Push-Ups
Athlete moves from among 15 Pull-Ups
five stations after a minute
each. After the five-minute
round a one-minute break

page 35 of 310
April 17, 2019

is allowed before “GAME PLAN”

repeating. The clock does “I PLANK, YOU
Every 2 Minutes in 10
not reset or stop between PLANK”
minutes 1 Hang Squat
exercises. On call of For Time (with a Partner) Snatch
"rotate," the athlete moves 5,000 meter Row 2 Overhead Squats
to next station 50 Front Squats
immediately. One point is 60 Box Jumps Work up to a max weight
given for each rep, except
on the rower where each Break it up any way you Athlete is allowed up to 2
calorie is one point. See: like. Only one partner may attempts at each weight.
"Hope" workout scorecard. work at a time. While one
partner is working, the wodwell.com/wod/game-plan
wodwell.com/wod/hope other is holding a plank. If
the partner holding a plank
drops out, partners switch “GAUCHO”
“HULK HOGAN” places.
For Time 60 Box Jumps
Every 2 Minutes in 20 (60/50 cm)
minutes 3 Muscle Ups wodwell.com/wod/i-plank-you-
50 Deadlifts (50/32.5 kg)
5 Power Cleans (185/135 40 V-Ups
lb) 30 Clean-and-Jerks
7 Burpees (50/32.5 kg)
“ICON 3”
20 Burpees
Score is total number of For Time 12 Front Squats
10 Bar Muscle-Ups
two-minute rounds (225/155 lb)
completed, plus number of 9 Clean-and-Jerks (225/155
Time Cap: 18 minutes
reps completed in first lb)
incomplete round. If you 6 Snatches (225/155 lb) wodwell.com/wod/gaucho
finish all 20 rounds your
score is 20 (next time add wodwell.com/wod/icon-3
+1 rep to each exercise (4 “GERRY’S
muscle-ups, 6 power
cleans, 8 burpees) each
round, and see how many EMOM in 20 minutes 100 AMRAP (with a Partner) in
rounds you can get in 20 foot Sled Push (90/50 lb) 15 minutes 20 Deadlifts
minutes). Max Rep Burpees with (275/185 lb)
remaining time in each 40 Power Cleans (185/135
wodwell.com/wod/hulk-hogan minute. lb)
60 Wall Ball Shots (20/14
Each minute on the minute lb)
(EMOM) perform a 100-ft 80 American Kettlebell

page 36 of 310
April 17, 2019

“ICON 2” sled push, then as many Swings (70/53 lb)

burpees as possible before 100 Double-Unders
3 Rounds for Time 10
starting the sled push
Thrusters (155/105 lb)
again at the top of the next If you complete the
10 Muscle-Ups
minute. Score is total ascending ladder, repeat in
400 meter Run
number of burpees reverse
completed in 20 minutes.
One Partner can work at a
wodwell.com/wod/icon-6 time. Split up work as you
wish. On a 15 Minute Clock
“ICON 5”
climb up the ladder to
AMRAP in 12 minutes 2 “INCREDIBLE complete the 100 Double
Rope Climbs Unders - then retreat back
6 Deadlifts (275/185 lb) down the ladder KB
9 Box Jumps (24/20 in) AMRAP in 20 minutes 5
Swings, WBs, PCs, DLs - if
Deadlifts (115/75 lb)
you have enough time
wodwell.com/wod/icon-5 5 Hang Power Cleans
start climbing back up
(115/75 lb)
again. For example do 20-
5 Front Squats (115/75 lb)
40-60-80-100, then 80-60-
“ICON 8” 5 Push Press (115/75 lb)
40-20, then 40-60-80-100,
5 Back Squat (115/75 lb)
2 Rounds for Time 50 feet etc.
Yoke Carry (500/350 lb)
15 Snatches (135/95 lb) wodwell.com/wod/gerrys-ladder
50 feet Yoke Carry
(500/350 lb)
15 Clean-and-Jerks (135/95 “GRACE”
lb) STORM”
For Time 30 Clean-and-
For Time 69 Double-Unders Jerks (135/95 lb)
wodwell.com/wod/icon-8 69 Air Squats
69 Push-Ups Power cleans or full cleans
69 Pull-Ups are acceptable. Athlete
“IVAN THE 69 Wall Ball Shots (20/14 may re-set after the clean
TERRIBLE” lb) or catch the bar in the rack
69 Kettlebell Swings (1.5/1 position for the clean and
5 Rounds For Time 90
pood) push straight into the jerk
Seconds Jump Rope
69 Deadlifts (95/65 lb) without pausing. However
50-40-30-20-10 Reps of:
69 Double-Unders snatches are not allowed.
Push-Ups Scaling "Grace" is one of
wodwell.com/wod/jacinto-storm the fastest CrossFit
benchmark workouts.

page 37 of 310
April 17, 2019

Start each round with 90 Reduce the load so you

seconds of jump rope “JEREMY” can perform multiple reps
(singles), then round one 21-15-9 Reps For Time unbroken and complete all
do 50 reps of each of the Overhead Squats (95/65 the reps in less than 5
other movements. Do 90 lb) minutes. Athletes less
seconds of jump rope Burpees familiar with Olympic lifting
again to start round two, should take time to drill
then do 40 reps of each of wodwell.com/wod/jeremy the mechanics of each
the other movements, etc. movement and reduce the
load drastically.
wodwell.com/wod/ivan-terrible “JOHN Intermediate Option 30
STEVENOT” clean and jerks for time
Four 7-Minute AMRAPs in (Men: 115 lb / Women: 75
“JASON AND lb) Beginner Option 30
34 minutes From 0:00-
LANDEN” 7:00, 2 Rounds of: clean and jerks for time
4 Rounds for Time (with a 13 Overhead Squats (95/65 (Men: 75 lb / Women: 55
Partner) 376 meter Run lb) lb)
(together) 13 Toes-to-Bars
39 American Kettlebell Remaining Time:
Swing (55/35 lb) Max Snatches (95/65 lb)
34 Burpee Box Jump Overs
(30/24 in) 2 minutes Rest
For Time 150 Sit-Ups
One partner works at a From 9:00-16:00, 2 Rounds 1000 meter Row
time, except for the run of: 150 Sit-Ups
which must be done 13 Front Squats (95/65 lb)
together. wodwell.com/wod/gut-buster
13 Pull-Ups
Remaining Time:
wodwell.com/wod/jason-and- Max Cleans (95/65 lb)
landen “HARRIET”
2 minutes Rest 8 Rounds for Reps in 4
minutes 20 seconds of
“JERRY Mountain Climbers (2-
From 18:00-25:00, 2
SWINGER” Rounds of: count)
For Time 30 Wall Ball Shots 7 Bar Muscle-Ups 10 second Sprint
(20/14 lb) 13 Burpees
30 Kettlebell swings (2/1.5 Remaining Time: Use a Tabata / interval
pood) Max Snatches (135/85 lb) timer (20 second / 10
60 Box Jumps (24/20 in) second intervals, for 8
rounds - with no rest

page 38 of 310
April 17, 2019

30 Kettlebell Swings (2/1.5 2 minutes Rest between rounds). Score is

pood) total number of mountain
30 Wall Ball Shots (20/14 From 27:00-34:00, 2 climbers completed. For
lb) Rounds of: the 10-second Sprint the
28 Push-Ups athlete should run in any
wodwell.com/wod/jerry-swinger 28 calorie Row direction (either around a
Remaining Time: track or back-and-forth
Max Cleans (135/85 lb) shuttle sprints) until it's
“JONAH LOMU” time for the next round of
For Time 1975 meter Run wodwell.com/wod/john-stevenot Mountain Climbers. For
11 Sandbag Ground-to- each 20-second period of
Over-Shoulder (55/45 lb) work the athlete should
11 Thrusters (135/95 lb) “JONESWORTHY drop in place and start the
11 Handstand Push-Ups ” Mountain Climbers again.
11 Hang Squat Cleans For Time 80 Air Squats
(135/95 lb) wodwell.com/wod/harriet
40 Kettlebell Swings (1.5/1
11 Chest-to-Bar Pull-Ups pood)
11 Shoulder-to-Overhead 20 Pull-Ups
(135/95 lb) “HEARTBREAKE
64 Air Squats
11 Back Squats (135/95 lb) 32 Kettlebell Swings (1.5/1 R, DREAM
11 Power Cleans (135/95 pood) MAKER”
lb) 16 Pull-Ups Ascending Ladder in 10
37 Wall Balls (20/14 lb) 50 Air Squats minutes 2 Wall Ball Shots
40 Kettlebell Swings (1.5/1 25 Kettlebell Swings (1.5/1 (20/14 lb) - Partner 1
Pood) pood) 2 Synchronized Burpees
12 Pull-Ups 2 Wall Ball Shots (20/14 lb)
32 Air Squats - Partner 2
16 Kettlebell Swings (1.5/1 2 Synchronized Burpees
pood) 4 Wall Ball Shots (20/14 lb)
“JORDY’S 8 Pull-Ups - Partner 1
GOODBYE” 16 Air Squats 4 Synchronized Burpees
For Time (with a Partner) 8 Kettlebell Swings (1.5/1 4 Wall Ball Shots (20/14 lb)
800 meter Farmer Carry pood) - Partner 2
(24/16kg) 4 Pull-Ups 4 Synchronized Burpees
100 Air Squats / Plank Hold 8 Air Squats 6 Wall Ball Shots (20/14 lb)
90 Pull-Ups / Superman 4 Kettlebell Swings (1.5/1 - Partner 1
Hold pood) 6 Synchronized Burpees
80 Sit-Ups / Wall Sit Hold 2 Pull-Ups 6 Wall Ball Shots (20/14 lb)
70 Burpees / Hang Hold - Partner 2

page 39 of 310
April 17, 2019

60 Hand-Release Push-Ups wodwell.com/wod/jonesworthy 6 Synchronized Burpees

/ Handstand Hold etc...
50 Buddy Deadlifts (100/70
kg) “JUDAH Partner 1 does 2 wall balls,
400 meter Farmer Carry MACCABEE” then both partners do 2
(24/16 kg) synchronized burpees
8 Rounds for Time 8 Hang
together. Partner 2 does 2
Power Cleans (95/65 lb)
To start, partners do the wall balls, then both
8 Front Squats (95/65 lb)
farmer carry together partners do 2 burpees in
8 Push Presses (95/65 lb)
(each athlete carries two tandem. Partner 1 does 4
8 Burpees
kettlebells, one in each wall balls, then both
8 Pull-Ups
hand). For the next five partners do 4 burpees,
8 Dips
movements one partner then Partner 2 does 4 wall
8 Box Jumps (20 in)
works while the other balls, then both partners
8 Sit-Ups
partner 'holds.' If one do 4 synchronized
partner takes a break, wodwell.com/wod/judah-
burpees, etc. Continue
partners switch positions maccabee adding 2 reps per round
then continue. The buddy until time is up.
deadlifts are performed Synchronized burpees
with a single bar, both “KALSU” require both partners to do
partners lifting it together. the burpees in tandem,
For Time 100 Thrusters
with each partner on the
(135/95 lb)
wodwell.com/wod/jordys- ground at the same time
goodbye before popping up.
5 Burpees to start and at
the top of every minute
“K9 CHUCKY” dream-maker
Start with 5 burpees. Then
4 Rounds for Time 1 complete as many
Deadlift (275/205 lb) thrusters as possible until
25 Kettlebell Swings (53/35 “HEINZ 57”
the minute is up. Repeat
lb) until 100 total thrusters are For Time 57 calorie Row
19 Box Jumps (24/20 in) completed. If athlete does 57 Kettlebell Swings (24/16
11 Burpees not finish score is number kg)
of rounds and reps 57 Dumbbell Snatches
completed. (50/35 lb)
57 Wall Ball Shots (20/14
wodwell.com/wod/kalsu lb)
“KENT” 57 Push-Ups
AMRAP in 28 minutes 15 57 calorie Assault Bike
Russian Kettlebell Swings

page 40 of 310
April 17, 2019

(70/53 lb) wodwell.com/wod/heinz-57

20 Box Jumps (24/20 in)
25 Dumbbell Hang Squat
Cleans (50's/35's lb) 2 Rounds for Time 20 “HEY BUDDY”
30 Burpees Kettlebell Sumo Deadlift
For Time Buy-In:
High Pulls (24/16 kg)
250 meter Run
From 12:00-13:00, Rest in 20 Double-Unders
silence 20 Single-Arm Overhead
Then, 5 Rounds of:
Walking Lunges (24/16 kg)
10 Lunges
On a 28-minute clock, 20 Double-Unders
10 Air Squats
perform as many 20 Alternating Kettlebell
10 Sit-Ups
repetitions as possible of Snatches (24/16)
8 Burpees
the kettlebell swings, box 20 Double-Unders
jumps, hang squat cleans, 20 Kettlebell Clean-and-
and burpees. At the 12:00 Presses (24/16 kg)
250 meter Run
mark rest for one minute. 20 Double-Unders
At 13:00, resume the 20 Kettlebell Swings (24/16 wodwell.com/wod/hey-buddy
workout where you left off kg)
and continue until 28:00. 20 Double-Unders
Score is total rounds and “HOOCH”
repetitions completed. Use a single kettlebell
throughout the workout. 5 Rounds for Time 11
For the snatches, alternate Deadlifts (275/205 lb)
arms each rep. For the 14 Single Arm Dumbbell
lunges and clean-and- Thrusters (50/35 lb)
“KILINO JO” presses complete 10 per
arm per round. Every 2 minutes:
For Time (in a Team of 3): 150 foot Sled Push
Buy In:
1997 meter Row Time Cap: 20 minutes

Then, 4 Rounds of: wodwell.com/wod/hooch

16 Deadball Over Bar
(chest height) (50/35 kg) 3 Rounds For Time 1
13 Rope Climbs Deadlift (455/320 lb) “HOTEL HELL”
29 Deadball Bear Hug 2 Muscle-Ups
3 Squat Cleans (250/175 For Time 100 Dumbbell
Squats Hang Clean Thrusters
24 Clean & Jerks (60/40kg) lb)
4 Handstand Push Ups (2x35/25 lb)

Cash Out: 5 Burpees to start, and at

2017 m Deadball March*

page 41 of 310
April 17, 2019

*Carry 2 Deadballs per the top of each minute

team: “LANDON”
Males: 1 x 40kg and 1 x AMRAP in 30 minutes 800 Start with 5 burpees. Then
20kg meter Run complete as many hang
Females: 1 x 30kg and 1 x 24 Box Jumps (24/20 in) squat clean thrusters (aka:
20kg 11 Front Squats (155/105 "hang clusters") as
lb) possible until the minute is
Complete the row, then the 2 Bar Muscle-Ups up. Repeat until 100 total
4-round portion of the are completed. If athlete
workout, then the deadball wodwell.com/wod/landon does not finish score is
march. For the deadball number of rounds and reps
march, rotate deadballs completed.
among team members “LEGLESS”
until the 2017 meter For Time 27 Thrusters wodwell.com/wod/hotel-hell
distance is completed. If a (95/65 lb)
deadball is dropped at any 4 Legless Rope Climbs (15
point, for any reason, all ft)
“ICON 1”
team members complete 21 Thrusters (95/65 lb) 3 Rounds for Time 20 Wall
10 push-up penalty (each) 3 Legless Rope Climbs (15 Ball Shots (30/20 lb)
before carrying on. ft) 20 Power Cleans (135/95
15 Thrusters (95/65 lb) lb)
2 Legless Rope Climbs (15
ft) wodwell.com/wod/icon-1

9 Thrusters (95/65 lb)

“L.A.G.” 1 Legless Rope Climb (15
19 Rounds for Time (with a ft) “ICON 4”
Partner) 2 Legless Rope For Time 1.5 mile Run
Climbs wodwell.com/wod/legless 120 Double-Unders
6 Kettlebell Swings (2/1.5 100 Air Squats
pood) 80 Chest-to-Bar Pull-Ups
16 GHD Sit-Ups “LINCHPIN TEST 60 GHD Sit-Ups
1” 40 Clean-and-Jerks (115/85
One partner works while lb)
For Time 400 meter Run
the other rests. Partition 20 Strict Deficit Handstand
the work as needed. Push-Ups (4.5")
21-15-9 Reps of:
wodwell.com/wod/l-a-g Thrusters (75/55 lbs)

400 meter Run

page 42 of 310
April 17, 2019

“LAURA MAYES” 21-15-9 Reps of: “ICON 7”

Thrusters (75/55 lbs)
4 Rounds for Time 40 4 Rounds for Time 20/17
Double-Unders cal Row
12 Shoulder-to-Overheads 15 meter Handstand Walk
400 meter run
(135/95 lb) 10 Shoulder-to-Overheads
12 Back Squats (135/95 lb) (165/110 lb)
12 Burpees
12” “IT’S A TRAP!”
“LIFT UP LUKE” For Time 400 meter Run For Time 100 Burpees
AMRAP in 5 minutes 4 15 Clean-and-Jerks (135/95
Power Cleans (155/105 lb) lb) 200 meter Run to start,
24 Double-Unders 3 Rope Climbs (15 ft) then again every 2 minutes
10 Pull-Ups
400 meter Run The workout begins with a
aka: "Luke" for "Lift Up 12 Clean-and-Jerks (135/95 200 meter run. Then
Autism" lb) perform burpees until the
2 Rope Climbs 2:00 mark and run another
wodwell.com/wod/lift-luke 200 meters. So, athletes
400 meter run will run on minutes: 0, 2, 4,
9 Clean-and-Jerks (135/95 6, etc. and perform
“LINCHPIN TEST lb) burpees in the remaining
11” 1 Rope Climb time until the next 2
For Time 7 Squat Snatch minute mark is
wodwell.com/wod/linchpin-test- reached...until 100 burpees
(185/135 lb) 12
11 Muscle-ups are completed.
100 Double-Unders
11 Muscle-Ups “LINCHPIN TEST
7 Squat Snatch (185/135
2 Rounds for Time 18 “JAKE’S WOD”
wodwell.com/wod/linchpin-test- calorie Row For Time (in teams of 3)
11 15 Thrusters (95/65 lb) Cash-In:
12 Chest-to-Bar Pull-Ups 1997 meter Row

“LINCHPIN TEST wodwell.com/wod/linchpin-test-4 Then, 20 Rounds of:

7 Shoulder-to-Overheads

page 43 of 310
April 17, 2019

3” (80/60 lb)
“LINCHPIN TEST 10 Power Cleans (80/60 lb)
3 Rounds for Time 21 Wall
7” 28 Double-Unders
Balls (20/14 lb)
4 Rounds for Time 4 Power 5 Rope Climbs
14 Handstand Push-Ups
7 Deadlifts (315/205 lb) Cleans (205/145 lb)
4 Front Squats (205/145 lb) Cash-Out:
wodwell.com/wod/linchpin-test-3 4 Shoulder to Overhead 2018 meter Row
(205/145 lb)
Partition the work as
needed among the three
“LINCHPIN TEST wodwell.com/wod/linchpin-test-7
team members.
4 Rounds for Time 21 Wall “LINDSAY” wodwell.com/wod/jakes-wod
Balls (20/14 lb)
For Time 24 calorie Row
18 Pull-Ups
24 Box Jumps/Box Step “JERRY ‘THE
15 Kettlebell Swings (1.5/1
24 Push-Ups
12 Handstand Push-ups
24 Snatches (75/55 lb) For Time 25 Burpees
24 Pull-Ups 52 Overhead Walking
24 Burpees Lunges (45/25 lb Plate)
24 Thrusters (75/55 lb) 25 Burpees
24 Air Squats 52 Toes-to-Bars
24 AbMat Sit-Ups 25 Burpees
9” 52 calorie Air Bike
24 Clean-and-Jerks (75/55
5 Rounds for Time 50 foot lb) 25 Burpees
Handstand Walk 2 x 400 meter Run 52 Kettlebell Swings
5 Squat Cleans (225/155 24 Walking Lunges 25 Burpees
lb) 24 Push Presses (75/55 lb) 52 GHD Sit-Ups
24 Kettlebell Swings (53/35
wodwell.com/wod/linchpin-test-9 lb) wodwell.com/wod/jerry-bawz-ray

24 Front Squats (75/55 lb)

24 Toes-to-Bars/Knee
“LOLA” Raises “JOHNNY”
5 Rounds For Time 30 24 Overhead Squats 3 Rounds for Time (with a
Double Unders 24 Ring Dips Partner) Buy-In:
20 Knees-to-Elbows 24 Wall Ball Shots (20/14 600 meter Run
10 Handstand Push-Ups lb)
24 Double Unders 19 calorie Row (each)
wodwell.com/wod/lola 24 Handstand Push-Ups 87 Erg Jump Overs

page 44 of 310
April 17, 2019

24 Kettlebell Snatches 7 Rope Climbs

“LOVELACE” (53/35 lb) (alternating)
For Time 5 mile run 24 Deadlifts (75/55 lb) Cash-Out:
6 minute Plank Hold 24 Hang Squat Cleans 600 meter Run
(cumulative) (75/55 lb) 1 Random Act of Kindness*
20 Burpee Pull-Ups
160 Walking Lunges Movements may be done Time Cap: 3 months
64 Push-Ups in any order. 24 reps must
64 Sit-Ups be completed before An 'Erg Jump Over' is a
proceeding to the next jump over the rower (aka:
wodwell.com/wod/lovelace movement. ergometer). Random Act
of Kindness standards: 1.
wodwell.com/wod/lindsay Someone/people you don’t
“LUCA” know today 2. No benefit
For Time 100 Wall Ball to you (other than you
Shots (20/14 lb)
“LOOP, SWOOP, feeling good for what you
25 Burpees PULL AND did) 3. Makes at least one
100 Lunges PUSH” person’s life easier for a
25 Burpees minute, an hour, a day, or
AMRAP in 10 minutes 1
100 Hand Release Push- more
mile Run
Ups Max Clean and Jerks wodwell.com/wod/johnny
25 Burpees (165/105 lb)
100 Air Squats
25 Burpees Your score is your total “JONNY BOI”
accumulated Clean & Jerks.
There is no separate score For Time 50 Sit-Ups
for the run. 21 Strict Pull-Ups
21 Push Press (95/65 lb)
“LUCKY 13” wodwell.com/wod/loop-swoop- 400 meter Run
3 Rounds for Time 13 pull-push 15 Strict Pull-Ups
Push-Ups 15 Push Press (115/85 lb)
13 Sit-Ups 800 meter Run
13 Box Jumps (20 in) “LOWRY” 9 Strict Pull-Ups
13 Kettlebell Swings (1.5 For Time Buy-in: 1 mile 9 Push Press (135/105 lb)
pood) Run 1 Mile Run
13 Push Presses (45 lb) 50 Sit-Ups
13 Walking Lunges (each Then, 3 Rounds of:
leg) 11 Clusters (135/95 lb)
13 Mountain Climbers 24 Box Jumps (24/20 in)
13 Knees-to-Elbows 23 AbMat Sit-Ups

page 45 of 310
April 17, 2019

13 Pull-Ups Cash-out: 2012 meter Row

13 Parallel Bar Dips “JUMP
13 Air Squats A cluster is a clean plus a AROUND”
13 Back Extensions thruster. Each repetition EMOM(with a Partner) in 15
13 Burpees starts with the barbell on minutes 8 Alternating
the ground. See: Cluster Dumbbell Snatches
wodwell.com/wod/lucky-13 Demo
After each 3 minutes
“MACHO MAN” 50 Double-Unders
EMOM for as Long as
Possible 3 Power Cleans
“LUCK OF THE Partners are working on
(185/135 lb) IRISH” different exercises and
3 Front Squats (185/135 lb) 5 Rounds for Time 17 switch at the end of each
3 Jerks (185/135 lb) Kettlebell Swings (53/35 lb) minute. Remaining time in
17 Knees-to-Elbows the minute after
Each minute on the minute 17 Sumo Deadlift High- completing the prescribed
(EMOM), starting at the top Pulls (53/35 lb) reps is the rest period.
of the minute, complete 17 Goblet Squats (53/35 lb) Every third minute, both
one round. Rest the partners complete 50
remainder of the minute. wodwell.com/wod/luck-of-the- double unders or 75 single-
Score is total number of irish unders. For example: in
rounds completed before minute 1, Partner A
becoming unable to completes the dumbbell
complete a round before “LUCY” snatches while Partner B
the start of the next 5 Rounds for Time 5 Pull- completes the overhead
minute. ups press. In minute two, they
10 Burpees switch. In minute 3, they
wodwell.com/wod/macho-man 400 meter Run each complete the 50
double-unders or 75 single-
wodwell.com/wod/lucy unders. Continue this
“MAMBA” pattern for 15 minutes.
AMRAP in 18 minutes 5
Ring Muscle-Ups “MADDIE” wodwell.com/wod/jump-around
8 Power Cleans (185/125 AMRAP in 16 minutes 4
lb) Squat Cleans (135/95 lb)
24 Box Jumps (30/24 in) 11 Burpee Box Jump Overs
(24/20 in) JOHNNY”
wodwell.com/wod/mamba 20 Double-Unders For Time 35 Pull-Ups

page 46 of 310
April 17, 2019

wodwell.com/wod/maddie 35 Burpees
“MARATHON 35 Hang Power Cleans
MONDAY” (115/75 lb)
5 Rounds for Time 4 Squat
“MANCHESTER” 35 Push Press (115/75 lb)
Clean-and-Jerks (185/135 AMRAP in 22 minutes 22 35 Kettlebell Swings (53/35
lb) Power Cleans (60/40 kg) lb)
15 Chest-to-Bar Pull-ups 5 Burpee Muscle-Ups 35 Sit-Ups
13 Burpee Lateral Jumps 17 Box Jump Overs (24/20 35 Pull-Ups
200 meter Run wodwell.com/wod/karen-johnny
800 meter Run
For the burpee lateral “KIANA”
jumps, start with the body 4 Rounds for Time 2 Squat
and both feet on one side “MARIE” Cleans (185/125 lb)
of your barbell. Complete AMRAP in 17 minutes 26 15 Push-Ups
the burpee by jumping Air Squats 99 Double-Unders
laterally with both feet 7 Sumo Deadlifts (80/55 12 Sit-Ups
taking off and landing kg) 23 Deadlifts (185/125 lb)
together on the other side 17 Burpees Over the Bar 13 Box Jumps
of the barbell.
wodwell.com/wod/marie wodwell.com/wod/kiana

LUTHER KING, For Time 101 Back Squats
JR.” (135/95 lb)
For Time 800 meter Run 101 Lunges (135/95 lb)
2 Rounds for Time 19 Wall
101 Box Jumps (24/20 in)
Then 8 Rounds of: Ball Shots (20/14 lb)
2015 meter Row
8 Push-Ups 29 Strict Pull-Ups
8 Pull-Ups 39 calorie Row Athlete may take the
8 Air Squats 19 Man Makers (2 x 25/20 barbell from a weight rack.
lb dumbbells) Scaling:
Then: 68 Toes-Through-Rings
800 meter Run 101 Back Squats (no
Time Cap: 34 minutes weight) 101 Lunges (no
wodwell.com/wod/martin weight) 101 Box Step-
Ups (24/20 in) 1500
meter Row

page 47 of 310
April 17, 2019

Two 15-minute AMRAPs in For Time 2 Rounds of:
30 minutes AMRAP from 25 Burpee Box Jump Overs “LAST ASCENT”
00:00-15:00 (24/20 in) 5-10-15 Rounds for Time
5 Snatches (115/85 lb) 7 Clean-and-Jerks (61/43 Back Squats (225/155 lb)
11 Wall Balls (20/16 lb) kg) Box Jumps (20/24 in)
14 Push-Ups 19 Handstand Push-Ups
94 Double-Unders wodwell.com/wod/last-ascent
AMRAP from 15:00-30:00
7 Muscle-Ups 5 minute Rest
12 Burpees “LEPRECHAUN”
16 Double-Unders Then, 2 Rounds of: 3 Rounds for Time 17 Push
28 Alternating Dumbbell Presses (95/65 lb)
With a running clock Snatches (22.5/15 kg) 20 Bar-Facing Burpees
perform as many 12 Squat Cleans (61/43 kg) 16 Power Snatches (95/65
repetitions as possible 20 Toes-to-Bars lb)
(AMRAP) of the first 15- 18 Wall Ball Shots (15/10 400 meter Run
minute portion of the kg) (backwards)
workout. At 15:00 move on
to the second 15-minute wodwell.com/wod/matias wodwell.com/wod/leprechaun
AMRAP. Do not rest
between AMRAPs.
21-15-9 Rounds for Time 10”
5 Rounds for Time 15 Wall
Kettlebell Swings (1.5/1
“MCFLURRY” pood)
Balls (20/14 lb)
15 Power Cleans (95/65 lb)
For Time 400 meter Run Double-Unders
21 Cleans (185/135 lb)
21 Pull-Ups wodwell.com/wod/megan 10
400 meter Run
15 Dumbbell Thrusters
15 Pull-Ups For Time Tabata Back 2”
400 meter Run Squats (95/65 lb)
9 Cleans (185/135 lb) 3 Rounds for Time 5
9 Pull-Ups Muscle-Ups
Continue until 100 Back
400 meter Run 10 Squat Cleans (135/95
Squats are completed

page 48 of 310
April 17, 2019

wodwell.com/wod/mcflurry Athlete may use a weight 20 Box Jumps (24/20 in)

rack. Perform max back
squats in 20 seconds, then wodwell.com/wod/linchpin-test-2
“MIAGI” rest for 10 seconds. Repeat
For Time 50 Deadlifts until 100 back squats are
(135/95 lbs) completed. “LINCHPIN TEST
50 Double Kettlebell 5”
Swings (24/16 kg) wodwell.com/wod/michelle
For Time 20 Back Squats
50 Push-Ups (225/155 lb)
50 Clean-and-Jerks (135/95 2 mile Run
lb) “MLK”
20 Back Squats (225/155
50 Pull-Ups For Time, with a Single lb)
50 Kettlebell Taters (24/16 Kettlebell (53/35 lb) 15
kg) Turkish Get-Ups Take barbell from a rack
50 Box Jumps (24/20) (alternating)
50 Wall Climbs wodwell.com/wod/linchpin-test-5
50 Knee-to-Elbows Then, 1 Round of:
50 Double-Unders 19 Pike Push-Ups (24/20 in
A Kettlebell Tater (video 29 Burpees 8”
demo) is a kettlebell swing
3 Rounds for Time 21
into a front squat, in which Then 2 Rounds of:
Deadlifts (185/135 lb)
the bell is flipped at the 19 Kettlebell Swings
7 Overhead Squats
top of the swing and again 55 Hollow Rocks
(185/135 lb)
at the top of the front
squat. Then, 1 Round of: Use one barbell, no rack
19 Goblet Squats
wodwell.com/wod/miagi 63 Mountain Climbers wodwell.com/wod/linchpin-test-8

Then, 2 Rounds of:

“MIRACLE MILE” 19 Kettlebell Swings “LIQUID
For Time 400 meter Run 86 Air Squats COCAINE”
25 Kettlebell Swings (55/35
lb) Finally, 3 Rounds of: 5 Rounds for Time 5 Clean-
200 meter Farmers Walk 35 Sumo Deadlift High- and-Jerks (155/105 lb)
(55,40/35,30 lb) Pulls 10 Chest-to-Bar Pull-Ups
200 meter Waiters Walk 39 Lying Toe Touches
(40/30 lbs) (alternating)
25 Box Jumps (24/20 in)
100 meter Sprint Perform the entire workout

page 49 of 310
April 17, 2019

100 meter Walking Lunge with a single kettlebell for

100 meter Sprint use in each weighted “LOS”
100 meter Walking Lunge movement (kettle bell in 21 minutes From 0:00-
5 Burpees swings, goblet squats, 15:00:
400 meter Medicine Ball mountain climbers, sumo AMRAP in 15 minutes
Run (20/14 lbs) deadlift high-pulls). 5 Hang Cleans (95/65 lb)
18 Double-Unders
For the farmers walk carry wodwell.com/wod/mlk 20 seconds Rest
one kettlebell and one
dumbbell, different Then, from 15:00-21:00:
weights. For the waiters “MODIFIED 1 Rep Max Clean-and-Jerk
walk use only CINDY”
the dumbbell. wodwell.com/wod/los
10 Rounds For Time 1-2-3-
4-5-6-7-8-9-10 Clean-and-
Jerks (155/105 lb)
“LP 450”
5 Pull-Ups
10 Push-Ups For Time 100 Double-
“MOBLOKO” Unders
15 Air Squats
AMRAP in 8 minutes 30 10 Chest-to-Bars
Chest-to-Bar Pull-Ups Perform one clean-and-jerk 20 Toes-to-Bars
25 Thrusters (115/75 lb) followed by round of 30 Deadlifts (155/105 lbs)
20 Chest-to-Bar Pull-ups "Cindy" (5 pull-ups, 10 40 Push-Ups
15 Thrusters (115/75 lb) push-ups, 15 air squats) 50 AbMat Sit-Ups
10 Bar Muscle-Ups followed by 2 clean-and- 40 Burpees
5 Thrusters (115/75 lb) jerks. Repeat, adding 30 Box Jumps
another clean-and-jerk 20 Push Press (155/105
wodwell.com/wod/mobloko lbs)
each round.
10 Power Cleans (155/105
wodwell.com/wod/modified-cindy lbs)
“MOVEMBER 100 Double-Unders
3 Rounds for Time 10 “MOVES LIKE wodwell.com/wod/lp-450

Handstand Push-Ups JAGGER”

20 Hang Squat Cleans AMRAP With a Partner in
(115/80 lb)
10 minutes Partner 1:
3 Rope Climbs 10 Hand Release Deadlifts
(225/155 lb) 4 Rounds for Time 10 Wall
wodwell.com/wod/movember- Ball Shots (20/14 lb)
10 Box Jumps (30/24 in)
15 Burpees

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April 17, 2019

Partner 2: 20 Kettlebell Swings (1.5/1

“MYERS” Kettlebell Hold in Bottom of pood)
For Time 21 Ring Muscle- Squat (53/35 lb) 25 Double-Unders
21 Clean-and-Jerks Alternate each round. wodwell.com/wod/luck-of-the-
(315/225 lb) leprechaun

21 Ring Muscle-Ups Buy-In: 50 Goblet Lunges

(53/35 lb)
wodwell.com/wod/myers “MABRY
For the buy-in one partner MEDLEY”
must work at a time. 3 Rounds for Time 4/2
“NASTY GIRLS Partition the work between Handstand Push-Ups
V2” partners as needed. Team 8/6 Ground-to-Overheads
must complete 50 total (135/95 lb)
3 Rounds for Time 50
lunges. While partner 1 is 12/10 Burpees
Pistols (alternating legs)
working to complete a full
7 Muscle-Ups
round of deadlifts and box wodwell.com/wod/mabry-medley
10 Hang Power Cleans
jumps, partner 2 is holding
(175/125 lb)
a kettlebell in the bottom
of the squat. Partner 1 “MAKIMBA”
cannot begin deadlifts until
15-10-5 Reps for Time
partner 2 is in the bottom
Dumbbell Thrusters (10 lb)
“NOAH WOOD” of the squat. After partner
Air Squats
1 completes 10 deadlifts
Two Parts for Time 7 Burpees
and 10 box jumps, partners
Rounds of:
switch positions. Partner 1 wodwell.com/wod/makimba
20 Back Squats (95/65 lb)
must pass the kettlebell to
4 Chest-to-Bar Pull-Ups
partner 2. Hand release
deadlifts require that the “MARATHON”
10 minutes Rest
hands be released from the
2 Rounds for Time 400
barbell at the bottom of
Then, 3 Rounds of: meter Run
the lift when the bumpers
9 Burpees to Target (6 in 26 Hand Release Push-ups
have touched the
above standing reach) 400 meter Run
floor. Bars must not be
6 Box Jumps (36/30 in) 26 Kettlebell Swings (53/35
dropped from the waist. A
complete rep occurs when
With a running clock start 400 meter Run
the bar is lifted from the
the first couplet of back 26 Sit-ups
floor using both hands, the
squats and chest-to-bar 400 meter Run
athlete has demonstrated
pull-ups. Rest 10 minutes 26 Deadlifts (75/55 lb)
full hip extension and

page 51 of 310
April 17, 2019

with the clock still running. shoulders are behind the 400 meter Run
Then start the second bar and the bar is then 26 Air Squats
couplet 10 minutes after returned to the floor and 400 meter Run
you finished the first. Back hands released from the 26 Box Jumps (24/20 in)
squats are from the bar when the bumpers
ground. touch the floor. Understanding that this is
a longer workout, the
wodwell.com/wod/noah-wood wodwell.com/wod/moves-like- movements performed are
jagger ones that can be quickly
warmed up and taught.
“OH NO CURTIS With 3 miles of running on
P” “NAPALM” top of the other
2 Rounds for Time 10 Bar movements, we are
For Time 100 Curtis P's
Muscle-Ups allotting for 45 minutes for
(105/70 lb)
20 Bar Facing Burpees the workout. We run one
30 Deadlifts (225/155 lb) class in the morning, as
One "Curtis P" complex is
40 Wall Ball Shots (30/20 the road close for the
comprised of one Power
lb) marathon, but one way to
Clean, one Lunge (each
limit the amount of set-up
leg), and one Push Press.
wodwell.com/wod/napalm necessary at each of your
classes is to have
equipment set up in
“NAUTICAL advance. If space allows,
“OPERATION NANCY” organize stations for each
movement with a variety
OVERLORD” 5 Rounds for Time 400
of kettlebell weights,
meter Row
For Time 200 meter Plate barbell weights, and box
15 Overhead Squats (95/65
Run (45/35 lb) heights. In a atypical
100 Plate Box Step Ups scenario, we will touch on
(45/35 lb, 24/20 in) brief teaching points
during the group warmup
200 meter Dumbbell to streamline the hour. If
Farmer Carry (50/40 lb) you would like more time
40 Dumbbell Hang Cleans to prep athletes, a couple
(50/40 lb) For Time Buy-In:
options would be to cut the
500 meter Row
workout to one round or
200 meter Plate Run make it an AMRAP 35.
(45/35 lb) Then, 30-20-10 reps of:
40 Plate Burpees (45/35 lb) Hang Power Cleans (95/65 wodwell.com/wod/marathon

page 52 of 310
April 17, 2019

200 meter Dumbbell Pull-Ups

Farmer Carry (50/40 lb) Kettlebell Swings (24/16 “MARK 35”
40 Slam Ball Over the Wire kg) 7 Rounds For Time 5 Bench
(40/30 lb, 9/8 ft) Burpees Press (225/155 lb)
5 Power Cleans (225/155
200 meter Plate Run wodwell.com/wod/nona lb)
(45/35 lb) 35 Double-Unders
40 Strict Pull-Ups
“OLAF” wodwell.com/wod/mark-35
With a running clock, 5 Rounds for Time 5 Squat
complete all five sections Cleans (155/105 lb)
of the workout. If you have 25 Pushups “MARY
access to a beach, do the ELIZABETH”
workout in the sand. For wodwell.com/wod/olaf
21-15-9 Reps for Time
"Slam Ball Over the Wire"
Squat Cleans (135/95 lb)
athlete may use a wire,
Handstand Push-Ups
rope, bar or any other “OPEX LACTIC Air Bike (calories)
obstacle to throw the slam TEST” Wall Ball Shots (20/14 lb)
ball over (the movement is
3 Rounds at Max Effort 250 Pull-Ups
similar to a Wall Ball Shot,
meter Row
but the ball must land on Perform 21 reps of each
10 Kettlebell Swings (70/56
the other side). movement, then 15 reps of
10 Burpees each, then 9 of each.
overlord 10 Kettlebell Swings (70/56
10 Burpees
“PAINSTORM X” 10 Kettlebell Swings (70/56
For time 200 meter
250 meter Row SHEPARD”
Farmers Walk
100 Pull-Ups 12 minutes Rest 10 Rounds for Time 12
100 Thrusters (45/35 lb) Front Squats (135/95 lb)
Full effort on each round. 9 Weighted Pull-Ups (35/25
200 meter Sand Bag Carry
Rest 12 minutes between lb)
75 Burpees
each. Time all three 8 Handstand Push-Ups
75 Hang Power Snatch
(45/35 lbs)
200 meter Suitcase Walk
wodwell.com/wod/opt- shepard
50 Kettlebell Swings (1.5 repeatability-test
pood/1 pood)
50 Bear Complex (45/35 lb)

page 53 of 310
April 17, 2019

200 meter Waiter Walk “MEL”

25 Muscle-Ups “PAINSTORM
AMRAP (with a Team of 3)
25 Handstand Push-Ups XI”
in 15 minutes 15 Sit-Ups
For Time 100 meter Run 12 calorie Row
Pick your own weights for 10 Muscle-Ups 9 Power Cleans (135/95 lb)
the carries (Farmers Walk, 200 meter Run 6 Pull-Ups
Sandbag Carry, Suitcase 20 Handstand Push-Ups 6 Synchronized Burpees
Walk, Waiter Walk); if 300 meter Run
you're looking for an Rx 30 Overhead Squats (45/35 Alternate teammates upon
weight consider 53/36 lb lb bar) completion of each
ketlebells. One Bear 400 meter Run movement. All three
Complex consists of 1 40 Sumo Deadlift High Pull partners must complete
Power Clean, 1 Front (45/35 lb bar) the burpees together.
Squat, 1 Push Press, 1 500 meter Run
Back Squat, 1 Push Press - 50 Pull-Ups wodwell.com/wod/mel
unbroken. 600 meter Run
60 Push-Ups
700 meter Run “MIND ERASER”
70 Kettlebell Swings (1/.75 AMRAP in 20 minutes 7
pood) Power Cleans (135/95 lb)
800 meter Run 7 Burpees
XIX” 80 Burpees 200 meter Run
AMRAP in 40 minutes 5 900 meter Run
Deadlifts (70/50 lb) 90 Thrusters (45/35 lb bar) wodwell.com/wod/mind-eraser
5 Hang Power Cleans 1,000 meter Run
(70/50 lb) 100 Air Squats
5 Front Squats (70/50 lb) “MLK DAY”
5 Push Presses (70/50 lb) wodwell.com/wod/painstorm-xi
For Time 63 Cleans (85/65
5 Back Squats (70/50 lb)
64 Wall Ball Shots (20/14
wodwell.com/wod/painstorm-xix “PAINSTORM
XV” 64 Pull-Ups
7 Rounds for Time 10 Man 65 Kettlebell Swings (1.5/1
Makers pood)
XXIV” 20 Dumbbell Deadlifts 68 Front Squats (85/65 lb)
For Time 100 meter Run 30 Single-Arm Dumbbell
50 Burpees Snatches (15 per side) wodwell.com/wod/mlk-day
200 meter Run 40 Single-Arm Overhead
100 Push-Ups Lunges (20 per side)

page 54 of 310
April 17, 2019

300 meter Run 50 Dumbbell Swings “MONTCON

150 Lunges
400 meter Run Use one pair of dumbbells
200 Air Squats throughout (pick your own DAY”
300 meter Run weight) AMRAP in 19 minutes 18
150 Lunges seconds 11 Box Jumps
200 meter Run This workout was originally 11 Dumbbell Swings
100 Push-Ups intended to be a "choose 11 Lunges (alternating
100 meter Run your own weight" legs)
50 Burpees adventure. If you're looking
for an Rx weight consider Complete as many rounds
wodwell.com/wod/painstorm-xxiv 35/25 lb. as possible within 19
minutes and 18 seconds.
“PAYTON wodwell.com/wod/montcon-
For Time 10 Muscle-Ups
3 x 200 meter Run “MR. NICK”
94 Air Squats Eight Tabatas in 39
AMRAP (with a Partner) in
22 Jerks (185/135 lb) minutes Tabata Thrusters
18 minutes 5 Squat
22 Bar Over Burpees (95/65 lb)
Snatches (135/95 lb)
22 Hang Power Cleans 1 minute Rest
14 Deadlifts (315/225 lb)
(185/135 lb) Tabata Pull-Ups
5 Bar Muscle-Ups
22 Chest-to-Bar Pull-Ups 1 minute Rest
30 Toes-to-Bars
9 Strict Pull-Ups Tabata Cleans (135/95 lb)
35 ft Handstand Walk
11 Strict Toes-to-Bars 1 minute Rest
1600 meter Run Tabata Ring Dips
Cash Out:
1 minute Rest
1983 meter Run (together)
wodwell.com/wod/payton- Tabata Deadlifts (200/150
salzman lb)
With a partner, partition
1 minute Rest
the work as needed
Tabata Handstand Push-
“POLAR BEAR, I (except the run, which
partners do together).
SWEAR” 1 minute Rest
5 Rounds for Time 5 Bear Tabata Kettlebell Swings wodwell.com/wod/mr-nick
Complexes (135/95 lb) (1.5/1 pood)
30 ft Dumbbell Bear Walk 1 minute Rest
(2 x 30/20 lb) Tabata Row “NASIRIYAH”
200 meter Run For Time 1 mile Run
Perform 8 different Tabata

page 55 of 310
April 17, 2019

One "Bear Complex" intervals (each comprised 59 Wall Ball Shots (20/14
consists of 1 Power Clean, of eight rounds of 20 lb)
1 Front Squat, 1 Push seconds of work followed
Press, 1 Back Squat, 1 by 10 seconds of rest), Then, 3 Rounds of:
Push Press. each followed by 1 minute 12 Squat Cleans (135/95
of rest. Tabata score for lb)
wodwell.com/wod/polar-bear- each movement is the 18 Pull-Ups
swear lowest number of reps 23 Box Jumps
performed in any of the
eight intervals (for the row 1 Clean or Snatch
“PR FOR PAT” 1 calorie = 1 rep). Total (challenging weight)
AMRAP in 20 minutes 6 score is the sum of all 8 100 meter Fireman's Carry
Power Cleans (185/135 lb) Tabata scores.
12 Burpees wodwell.com/wod/nasiriyah
14 Toes-to-Bars wodwell.com/wod/painstorm-xxvi
50 foot Handstand Walk
wodwell.com/wod/pr-for-pat “PEARL FORGET”
HARBOR 3 Rounds For Time 100
12.7.41” meter Sandbag Carry
For Time 12 Ring Dips (135/90 lb)
For Time 1000 meter Row 9 Handstand Push-Ups
7 Power Cleans (165/105
30 Power Cleans (135/95 11 Overhead Squats
lb) (115/75 lb)
41 Double-Unders
30 Back Squats (135/95 lb)
12 Ring Dips
1 mile Run wodwell.com/wod/never-forget
7 Back Squats (165/105 lb)
41 Double-Unders
12 Ring Dips
7 Shoulder-to-Overheads
(165/105 lb) AMRAP in 14 minutes 3
41 Double-Unders Snatches (135/95 lb)
GONE BAD” 1 Muscle-Up
5 Rounds For Total Reps in wodwell.com/wod/pearl-harbor- 12 Wall Balls (20/14 lb)
18 minutes 15 seconds 12-7-41
Thrusters (135/95 lb) wodwell.com/wod/ogar
45 seconds Rest
15 seconds Weighted Pull- “POPEYE”
Up (50/30 lb) AMRAP in 20 minutes 5 “ONE BAR,
45 seconds Rest Chest-to-Bar Pull-Ups

page 56 of 310
April 17, 2019

15 seconds Burpees 10 Wall Balls (20/14 lbs) THREE GIRLS”

45 seconds Rest 15 Kettlebell Swings (1.5/1
21-15-9 Reps for Time
Thrusters (135/95 lb)
Each round is 3 minutes.
The clock does not reset or wodwell.com/wod/popeye
Squat Cleans (135/95 lb)
stop between exercises.
Ring Dips
Move from each of three
“PROBATIO” Deadlifts (135/95 lb)
stations after 15 seconds
Handstand Push-Ups
of work and 45 seconds of For Max Reps in 30
rest. On call of "rotate", minutes 0:00-5:00 Use the same weight for all
the athletes must move to Max Burpee Box Jump- barbell movements.
next station immediately Overs (24/20 in)
for best score. One point is wodwell.com/wod/one-bar-three-
given for each rep. Rest 5 minutes girls

Max 10 meter Shuttle Runs “OPTIMUS
Rest 4 minutes
“RILEY AMRAP in 7 minutes Wall
KATHERYN” Ball Shots (20/14 lb)
AMRAP in 14 minutes 2 80 Max Power Cleans
5 Deadlifts (225/155 lb) at
ft Shuttle Sprints (out and (155/105 lb)
the top of each minute
11 Kettlebell Swings (53/35 Rest 3 minutes Workout starts with wall
lb) ball shots. At the top of
3 Power Cleans (185/135 25:00-27:00 each minute, starting at
lb) Max Wall Ball Shots (20/14 1:00, complete 5 deadlifts,
9 Dumbbell Shoulder-to- lb) then resume wall ball
Overheads (2 x 35/20 lb) shots. The total score will
30 Air Squats Rest 2 minutes be the number of wall ball
shots completed and
wodwell.com/wod/riley-katheryn 29:00-30:00 deadlifts completed.
Max Unbroken Pull-Ups
(single attempt) wodwell.com/wod/optimus-prime
“ROUSE 410”
For Time 100 Deadlifts With a running clock
(135/95 lb) complete the first AMRAP. “PAINSTORM
100 Power Cleans (115/85 After each AMRAP, rest the
lb) same amount of time

page 57 of 310
April 17, 2019

100 Power Snatches (95/65 worked, then head straight XII”

lb) into the next AMRAP.
For Time 400 meter Run
100 Overhead Squats (Work 5 minutes, rest 5
50 Back Squats
(75/55 lb) minutes, work 4 minutes
50 Front Squats
10 Man Makers (2x20/15 rest 4 minutes, etc.)
50 Overhead Squats
400 meter Run
50 Shoulder Presses
Use a single barbell.
50 Push Presses
Athlete must change
“PUKIE 50 Push Jerks
his/her own weight.
400 meter Run
BREWSTER” 50 Hang Power Cleans
For Time 150 Burpees 50 Hang Power Snatches
400 meter Run
Perform all barbell
movements with an
AMRAP (with a Partner) in “RECOVERY olympic bar only (45/35 lb).
34 minutes 100 Burpee DAY” Run without the bar.
Box Jump-Overs (24/20 in)
3 Rounds, For Calories in
800 meter Run wodwell.com/wod/painstorm-xii
34 minutes 2 minutes Air
100 Wall Ball Shots (30/20
2 minutes Rest
800 meter Run
2 minutes Row
200 Double-Unders (100 XXI”
2 minutes Rest
2 minutes SkiErg For time 30 Burpees
800 meter Run
2 minutes Rest 30 Deadlifts
One partner works while 30 Burpees
One calorie equals one rep. 30 Cleans
the other rests. Partition
Score is total calories. 30 Burpees
the work as needed,
except for the run (both 30 Strict Presses
athletes run together). For 30 Burpees
the double-unders, each 30 Push Presses
partner must complete 100 30 Burpees
“RIP IT FOR 30 Jerks
RUP” 30 Burpees
wodwell.com/wod/ryan- For Time 55 Double-Unders 30 Swings
muramoto 30 Burpees
Then: 30 Sumo Deadlift HIgh-
1-2-3-4-5-6-7-8-9-10 Reps Pulls

page 58 of 310
April 17, 2019

of: 30 Burpees
“SANGRE 1.4” Deadlifts (225/155 lb) 30 Snatches (Left Hand)
Four AMRAPs in 36 minutes Over-the-Bar Burpees 30 Burpees
AMRAP in 4 minutes: 30 Snatches (Right Hand)
Burpees Then, 55 Double-Unders 30 Burpees
30 Man Makers
2 minutes Rest wodwell.com/wod/rip-it-for-rup
Use the same pair of
Then, AMRAP in 6 minutes: dumbbells throughout.
Alternating Kneeling “ROYAL Originally the WOD was
Presses (2 x 16/12 kg) MARINES designed as "choose your
own weight." If you're
2 minutes Rest looking for an Rx weight
AMRAP in 25 minutes 1 consider 55/35 lb.
Rope Climb (4.5 meters)
Then, AMRAP in 16
6 Pull-Ups wodwell.com/wod/painstorm-xxi
6 Front Squats (60/40 kg)
4 Gorilla Cleans (2 x 16/12
4 Shoulder-to-Overheads
4 Front Squats (2 x 16/12
(60/40 kg) “PANIC
4 Clean-and-Jerks (2 x birthday For Time (with a Partner)
16/12 kg) 500-400-300-200-100
meter Row (x2)
2 minutes Rest “SAGE AT 20” Partner Kettlebell Rack
AMRAP in 20 minutes 20 Hold (24/16 kg)
Then, AMRAP in 4 minutes:
Thrusters (135/95 lb)
Burpees 5 Burpee penalty for each
20 Pull-ups
20 Burpees drop of kettlebells
* If athlete breaks during a
round, perform 10 Push- With a running clock rows
Ups will be performed
alternating between
With a running clock teammates, as time trials
perform all four AMRAPs. for each distance: 500/500,
Athlete must perform at WHISKERS”
400/400, 300/300,
least the same number of 3 Rounds for Time 10 200/200, 100/100. Every
burpees in the last AMRAP Chest-to-Bar Pull-Ups row is to be performed at
as in the first. Otherwise 10 Front Squats (165/115 maximum intensity while
penalty is 4x the difference lb) the other partner "rests"
(for example: 50 burpees 10 Burpees with two kettlebells in rack

page 59 of 310
April 17, 2019

in the first AMRAP, but only Front squats are taken position. The "resting"
45 burpees in the last from the ground. partner will rack the bells
AMRAP; penalty is 4x5 = at the beginning of their
20 extra burpees). In the wodwell.com/wod/satans- partner’s row and will
third AMRAP, penalty for whiskers unrack them at the end of
breaking at any time the row. Unracking of
during the cleans, front kettlebells before the end
squats and clean-and-jerks “SCOTTY” of the row results in a 5
is 10 push-ups. Penalty AMRAP in 11 minutes 5 synchronized burpee
reps do not count toward Deadlifts (315/205 lb) penalty for every offense,
the total score. 18 Wall Ball Shots (20/14 to be paid at the end of the
lb) workout.
wodwell.com/wod/sangre-1-4 17 Bar Over Burpees
wodwell.com/wod/scotty breathing
4 Rounds for Time 400
meter Run
4 Muscle-Ups SINS” 6 Rounds For Time 10
40 Double-Unders For Time 10 Chest-to-Bar Front Squats (225/155 lb)
Pull-Ups 24 Kettlebell Swings (2/1.5
wodwell.com/wod/schlitz 20 Toes-to-Bars pood)
30 Deadlifts (185/135 lb) 14 Burpee Box Jump Overs
100 Double-Unders (24/20 in)
“SERENE” 30 Box Jumps (24/20 in)
For Time 1,000 meter Row 20 Burpees
10 Cleans (185/135 lb)
Then 4 Rounds of:
8 Front Squats (185/135 lb) wodwell.com/wod/seven-deadly-
4 Shoulder-to-Overhead sins MITO”
(185/135 lb) AMRAP in 20 minutes 20
15 Pull-Ups Wall Ball Shots (9/6 kg)
“SNANCY” 20 Shoulder-to-Overhead
Then: 5 Rounds for Time 3 Squat (60/40 kg)
43 Burpees Snatches (100/75 lb) 20 Kettlebell Swings (32/24
1 mile Run 15 Overhead Squats kg)
(100/75 lb) 20 Hand-Release Push-Ups
wodwell.com/wod/serene 400 meter Run 20 Sit-Ups

Barbell movements are 5 Burpees at the top of

page 60 of 310
April 17, 2019

from the ground (no weight each minute

“SNAKE BITE” rack).
21-15-9 Reps for Time Start with 5 burpees, then
Squat Snatches (95/65 lb) wodwell.com/wod/snancy 20 wall ball shots, etc.
Chest-to-Bar Pull-Ups Continue the AMRAP until
1:00, then perform 5
Strategy: While many “SONNY” burpees. Resume the
athletes are capable of 3 Rounds for Time 400 AMRAP where you left off.
completing the round of 21 meter Run Do 5 burpees again each
unbroken or close to 16 Wall Ball Shots (9/6 kg) minute until the 20
unbroken, doing so can 12 Push-Ups minutes is complete. Score
lead to a major drop off in 14 Burpees is total reps completed,
rounds 2 and 3. including burpees.
Intelligently breaking up wodwell.com/wod/sonny
the first round similar to wodwell.com/wod/power-up-mito
how they would the round
of 15 will lead to “SQT”
consistency across all sets. “PROVE IT”
3 Rounds for Time 10
Some possible rep For Time Buy-In:
schemes for the round of 400 meter Run
(95/65 lbs)
21 are 7-7-7 / 9-7-5 / 6-5-4-
200 yard Shuttle Sprint (50
3-2-1. This approach 1-2-3-4-5-6-7-8-9-10 reps
yards there and back,
should allow individuals to of:
better get through the Muscle-Ups
round of 15 to come. wodwell.com/wod/sqt Snatches (135/95 lb)
Athletes can break the
rounds of 15 and 9 into 2-3 Buy-Out:
sets based on how they are “STEVE HILL” 400 meter Run
feeling. For athletes who
AMRAP (with a Partner) in
are overhead squatting, wodwell.com/wod/prove-it
20 minutes Buy-in: 5
the goal will be to
Rounds (each)
complete those repetitions
Partner A: 20/15 calorie
close to unbroken. It is ok “PYRRHIC
if they need to break the VICTORY”
Partner B: 20 GHD Sit-Ups
power snatches a little
* Switch after both Every Hour On The Hour
more to accomplish that
partners finish For 5 Hours 2 mile Run
goal. Scaling: These
20 Bench Presses
options replace the squat
In the remaining time, (bodyweight)
snatch and chest to bar
AMRAP of: 20 Front Squats
pull-ups: Option B: For

page 61 of 310
April 17, 2019

Time: 15-12-9 Power Partner A: Bench Presses (bodyweight)

Snatch (95/65) Overhead (155/105) 20 Rope Climbs (15 ft)
Squats (95/65) Pull-ups Partner B: Hang Hold from
Option C: For Time: 15- a Pull-Up Bar Partition the bench
12-9 Power Snatch (75/55) * Switch as needed presses, front squats and
Overhead Squats (75/55) rope climbs as needed.
Pull-ups One partner starts on the
rower, the other starts on wodwell.com/wod/pyrrhic-victory
wodwell.com/wod/snake-bite GHD. Switch when both
partners' reps are
completed. After each “RHODRI”
“SNEAKY partner completes 5 For Time (in a Team of 3) 5
ANNA” rounds, complete the max Rounds Of:
reps bench press in the 33 Power Cleans (80/60 kg)
AMRAP in 20 minutes 4
remaining time (one 12 Tractor Tire Flips
Double Kettlebell Hang
partner working at a time, 420 meter Team Run
Snatches (2 x 16/12 kg)
while the other does a
4 Burpees
hang hold); switch as Then:
4 Double Kettlebell
needed. 129 Burpees
Deadlifts (2 x 16/12 kg)
(between the feet)
wodwell.com/wod/steve-hill In a team of 3, one partner
Nurpees (or no-push-up works at a time. Break up
burpees) are burpees the work as needed
“STRUNG-OUT, (except for the run, which
without the push-up. In this
workout neither a jump nor BACKWARDS, is done together). Don't
an overhead clap is AND UPSIDE- have a tractor tire? Do
Clean-and-Jerks (155/105
required, either. Merely DOWN FRAN”
drop to plank, pop the hips lb).
For Time 1200 meter Run
up and jump the feet back
9 Pull-Ups wodwell.com/wod/rhodri
to the hands and stand
9 Thrusters (95/65 lb)
back up fully for one
repetition. For the
800 meter Run “ROSA”
deadlifts, both kettlebells
15 Pull-Ups 5 Rounds for Time 10
must start and end on the
15 Thrusters (95/65 lb) Handstand Push-Ups
ground between the
athlete's feet. 400 meter Run
400 meter Run
21 Pull-Ups wodwell.com/wod/rosa
21 Thrusters (95/65 lb)

page 62 of 310
April 17, 2019

“SPLIT backwards-upside-fran “RUN AND GET
For Time 21 Weighted For Time 400 meter Run
Pistols (65/45 lb dumbbell) 21 Thrusters (40/30 kg)
15 Clean-and-Jerks Four Parts in 12 minutes 21 Pull-Ups
(185/135 lb) EMOM 3 minutes:
9 Muscle-Ups 15 Dumbbell Rows (2x30 400 meter Run
lb) 15 Thrusters (40/30 kg)
15 minutes Rest 10 Push-Ups 15 Pull-Ups

Then, For Time: EMOM 3 minutes: 400 meter Run

21 Parallette Handstand 10 Dumbbell Rows (2x40 9 Thrusters (40/30 kg)
Push-Ups lb) 9 Pull-Ups
15 Snatches (165/115 lb) 10 Push-Ups
9 Muscle-Ups wodwell.com/wod/run-get-fran
EMOM 3 minutes:
With a running clock, 5 Dumbbell Rows (2x45 lb)
complete the first part of 10 Push-Ups “SAN FRAN
the workout as fast as CRIPPLER”
possible. Rest exactly 15 Then, AMRAP in 3 minutes:
Dumbbell Rows (2x30 lb) For Time 30 Back Squats
minutes, then complete
the second part of the
Perform the entire workout 1,000 meter Row
workout as fast as
possible. Score is the total with a running clock. No
rest between sections. Back squats are from a
time elapsed after the last rack
muscle-up; also record Score is total number of
score from each part of the dumbbell rows completed
workout separately. in the final 3-minute crippler
AMRAP section of the
wodwell.com/wod/split-chipper workout.
3 Rounds for Max Reps in
For Time 50 Deadlifts “TABATA 17 minutes 1 minute
50 Incline Push-Ups (24/20
1 minute Wall Ball Shots
in) ELSE”
(20/14 lb)
50 Box Jumps (24/20 in) With a Running Clock in 16 1 minute Deadlifts (115/75
1 mile Run

page 63 of 310
April 17, 2019

Perform incline push-ups minutes Tabata Pull-Ups lb)

with feet on top of a box, Tabata Push-Ups 1 minute Medicine Ball Sit-
hands on the floor. Tabata Sit-Ups Ups (20/14 lb)
Tabata Air Squats 1 minute Hang Power
wodwell.com/wod/stanley Cleans (115/75 lb)
Perform a Tabata Interval 1 minute Rest
(eight rounds of 20
“STEVIE” seconds of work and 10 Perform 1 minute of work
For Time 31 Kettlebell seconds of rest) for each at each of the 5 stations.
Swings (72/56 lb) movement - for a total of Move immediately to the
31 Wall Ball Shots (20/14 32 intervals. The first 8 next station after 1 minute.
lb) intervals are pull-ups, the The clock does not reset or
31 Overhead Squats (95/65 second 8 are push-ups, the stop between exercises.
lb) third 8 intervals are sit- One-minute break is
31 Burpees ups, and the last 8 allowed before repeating
31 Lunges intervals are squats. There each round. One point is
31 Push Jerks (95/65 lb) is no additional rest given for each rep.
31 Knees-to-Elbows between movements. Scaling Most athletes
31 Box Jumps (24/20 in) Score is the total reps should be able to stick with
31 Hang Cleans (95/65 lb) performed in all of the the interval pattern.
31 Sit-Ups intervals. Beginners should reduce
31 Double-Unders the loading. Intermediate
31 Deadlifts (185/135 lb) wodwell.com/wod/tabata- athletes can handle the
something-else prescribed loading in this
For each movement all 31 workout. Beginner
reps must be unbroken. If Option 3 rounds for max
“TAG, YOU’RE reps of: 1 minute of
you fail to do all 31 reps
unbroken, start back at rep IT!” burpees 1 minute of wall-
#1 for that movement. AMRAP (with a Partner) in ball shots 1 minute of
Rest only between 20 minutes 500 meter Run deadlifts 1 minute of sit-
movements. Scale as 10 Pull-Ups ups 1 minute of hang
needed. To be considered 10 Toes-to-Bars power cleans Rest 1
unbroken if an object starts 10 Overhead Walking minute Men: 10-lb. ball,
on the ground it can’t Lunges (45/35 lb barbell) 75-lb. deadlifts and cleans
touch the ground again Women: 6-lb. ball, 55-lb.
until the 31st rep is Partner A runs 500 meters deadlifts and cleans
complete. For barbell while Partner B completes
movements (overhead as many rounds as wodwell.com/wod/saved-by-the-
squats and push jerks) the possible (AMRAP) of 10
bar may rest on the pull-ups, 10 toes-to-bar, 10

page 64 of 310
April 17, 2019

shoulders. For bodyweight overhead walking lunges.

movements like box jumps When Partner A returns “SEAN SUITER”
and burpees, athlete must from the run, partners tag 6 Rounds for Time (with a
keep moving. and switch places. Partner) 11 Clean-and-Jerks
(135/95 lb)
wodwell.com/wod/stevie wodwell.com/wod/tag-youre-it 16 Bar-Over Burpees
17 Box Jumps (24/20 in)

“SURFER ON “TEAM wodwell.com/wod/sean-suiter

3 Rounds for Time 400 For Time (with a Partner)
meter Run 75 Lateral Pumpkin Jumps
21 Burpees 50 Pumpkin Push Presses* SCHMITT”
100 Pumpkin Goblet For Time Buy-In: 31 calorie
Strategy: Max sustainable Squats* Row
pace is the fastest pace an 50 Pumpkin Box Jumps*
athlete feel they could hold (20 in) Then,
for all three rounds without 75 Pumpkin Squat Cleans* 31 Dumbbell Curls
slowing down while taking (2x45/25 lb)
into account the added * 5 burpee penalty (both 31 Sit-Ups
burpees. This movement partners) each time the 31 Dumbbell Floor Presses
can also be approached in "pumpkin" touches the (2x45/25 lb)
a similar fashion to the ground 31 Walking Lunges
runs. What is the fastest 31 Dumbbell Deadlifts
pace I can hold here Use a medicine ball (20/14 (2x45/25 lb)
without slowing down? lb) as your pumpkin 31 Push-Ups
Athletes can look at the 31 Dumbbell Goblet Squats
time on the clock when Break up the work as (2x45/25 lb)
they exit the gym after the needed between partners. 31 Double-Unders
first round to give them a Working partner must have
target split to try and the "pumpkin." After the 4 Burpees at the top of
replicate for the following lateral jumps, partner A each minute (starting after
two. The second round will must pick the medicine ball the row)
likely be the most difficult, up to begin the push
so buckling down there presses. When partner A Starting after the row buy-
both physically and completes their set they in, perform 4 burpees at
mentally will be important. must hand the medicine the top of each minute. If
ball to partner B without the row is completed in
wodwell.com/wod/surfer-on-acid letting it touch the ground. 1:01, do the first four
If either partner drops or burpees at 2:00. Do the

page 65 of 310
April 17, 2019

puts the medicine ball dumbbell curls left/right

“TABATA FIGHT down at any time after together (not alternating).
GONE BAD” starting the push-presses
Five Tabatas in 20 minutes and before finishing the wodwell.com/wod/shes-the-
workout, both partners schmitt
Wall Balls (20/14 lb) (10/9
ft) must do 5 burpees as a
Sumo Deadlift High-Pulls penalty.
(75/55 lb)
Box Jumps (20 in) wodwell.com/wod/team- ATTACK”
Push-Presses (75/55 lb) 10 Rounds for Time 10
Row (for calories) Thrusters (95/65 lb)
10 Bar Over Burpees
Tabata (20 secs on and 10 10 calorie Assault Air Bike
secs off, for 8 intervals) of WITH THE
each movement. Complete GIRLS” wodwell.com/wod/sneak-attack
the Wall Ball intervals For Time "Angie's" House
before moving on to the 20 Pull-Ups
Sumo Deadlift High-Pulls, 20 Push-Ups
etc. Complete a total of 40 20 Sit-Ups DUTCH”
intervals in 20 minutes. 20 Air Squats For Time 10 Thrusters
Each movement is scored
(135/95 lb)
by the lowest number of "Helen's" House 50 Double-Unders
reps (or calories on the 400 meter Run 8 Thrusters (135/95 lb)
rower) in each of the 8 21 Kettlebell Swings (53/35 40 Double-Unders
intervals. Final score is the lb) 6 Thrusters (135/95 lb)
total of the scores for each 12 Pull-Ups 30 Double-Unders
of the 5 movements.
4 Thrusters (135/95 lb)
"Fran's" House 20 Double-Unders
15 Thrusters (95/65 lb) 2 Thrusters (135/95 lb)
10 Double-Unders
"Nancy's" House
“TACO44” 400 meter Run wodwell.com/wod/speal-vs-dutch
15 Overhead Squats (95/65
For Time 44 Air Squats lb)
44 Kettlebell Complexes (2 “STANKY LEGS”
x 16/12 kg) "Grace/Isabel's" House 3 Rounds for Time 535
44 Burpees 20 Ground-To-Overheads meter Run
(95/65 lb) 15 Overhead Squats
1 Kettlebell Complex is
(135/95 lbs)
comprised of 1 Deadlift + 1

page 66 of 310
April 17, 2019

Clean + 1 Thruster "Kelly's" House wodwell.com/wod/stanky-legs

400 meter Run
For the 30 Box Jumps (24/20 in)
Deadlift+Clean+Thruster 30 Wall Balls (20/14 lb) “STEVENSONST
complex, athlete must RONG”
start with two kettlebells With a running clock
AMRAP in 8 minutes 20
on the ground, deadlift complete all five named
seconds 4 Hang Power
both finishing in a standing parts of the workout, with
Cleans (185/125 lb)
hang position, then lower no rest in between. For
14 Burpees
the kettlebells to the "Grace/Isabel's" house,
84 Wall Ball Shots (20/14
ground once more, then athlete may move the
explosively power clean barbell from the ground to
both kettlebells to a overhead any way they like wodwell.com/wod/stevensonstro
standing front rack (eg: snatches and/or clean- ng
position, then perform a and-jerks).
full squat thruster finishing
with both kettlebells wodwell.com/wod/thanksgiving- “SUGAR
overhead. The full complex with-the-girls
must be completed
unbroken to count as a For Time 21-15-9 Deadlifts
single repetition. “THE 300 (GYM (225/155 lb)
JONES)” 400 meter Run
wodwell.com/wod/taco44 For Time 25 Pull-Ups Run 400 meters after
50 Deadlifts (135/95 lb) completing each round of
50 Push-Ups deadlifts. For example: 21
“TEAM 1776” 50 Box Jumps (24/20 in) Deadlifts, followed by a
For Time (in a Team of 50 Floor Wipers (135/95 lb) 400 meter run. 15 deadlift
Three) Kettlebell Swings (one count) followed by a 400 meter
(53/35 lb) 50 Kettlebell Clean-and- run. 9 deadlifts followed by
Box Jumps (24/20 in) Press (1/.75 Pood) a 400 meter run.
Air Squats (alternating)
Push-Ups 25 Pull-Ups wodwell.com/wod/sugar-daddy
Pull-ups The entire workout is 300
Sit-Ups reps. “TABATA
Row (calories)
Wall Balls (20/14 lb) With a Running Clock in 19
Ball Slams (30/20 lb) minutes Tabata Deadlift
Dumbbell Push Press (185/135 lb)

page 67 of 310
April 17, 2019

(45/35 lb) “THE ANGRY Tabata Hang Power Clean

(135/95 lb)
As a team, complete a Tabata Front Squat (85/65
total of 1776 reps of all AMRAP in 20 minutes 5 lb)
movements, in any order. Box Jumps (30/24 in) Tabata Push Press (65/45
5 Handstand Push-Ups lb)
Multiple partners may work 5 Power Cleans (135/95 lb)
at a time, but everyone 5 Single Right Arm 1 minute Rest between
must work together on the Kettlebell Thrusters (1.5/1 exercises
same movement and move pood)
to the next one together. 5 Single Left Arm Kettlebell Tabata (20 secs on and 10
The only requirements are Thrusters (1.5/1 pood) secs off, for 8 intervals) of
that the team not complete each movement - for a
more than 200 reps of any wodwell.com/wod/the-angry- total of 32 intervals. Score
one movement, and each is total number of reps
team member must completed in all intervals.
complete at least 10 reps
of each movement. wodwell.com/wod/tabata-barbell
Five 3-minute AMRAPs in
wodwell.com/wod/1776-team 19 minutes AMRAP in 3
minutes “TABATA THIS”
3 Power Cleans (135/95 With a Running Clock in 24
“THANKSGIVING lbs) minutes Tabata Row
SAMPLER 6 Push-Ups Tabata Air Squats
9 Air Squats
PLATTER” Tabata Pull-Ups
Tabata Push-Ups
For Time 5 Rounds of: Then Rest 1 minute Tabata Sit-Ups
5 Pull-Ups
10 Push-Ups Repeat 5 times 1 minute Rest between
15 Air Squats
each Tabata
Complete as many
Then, 4 Rounds of: rounds as possible Perform a Tabata interfal
8 Handstand Push-Ups (AMRAP) in 3 minutes, then (eight rounds of 20
15 Kettlebell Swings (1.5/1 rest 1 minute. Start each seconds of work and 10
pood) 3-minute cycle where you seconds of rest) of each
left off on the previous movement – for a total of
Then, 3 Rounds of: cycle. Repeat for a total of 40 intervals. Each Tabata
15 Box Jumps (24/20 in) 5 cycles. Count total is followed by 1 minute of
15 Knees-to-Elbows rounds and reps rest. Score for each
completed. movement is the lowest

page 68 of 310
April 17, 2019

Then, 2 rounds of: wodwell.com/wod/the-chief number of reps (or calories

20 Wall-Balls (20/14 lb) on the rower) performed in
30 Sit-Ups any of the eight intervals.
“THE DEEP Total score is sum of the
Then: END” lowest score for each
50 Burpees 3 Rounds for Time 500 movement.
meter Run
wodwell.com/wod/thanksgiving- wodwell.com/wod/tabata-this
5 Squat Cleans
10 Burpees
“THE 29” 20 Deadlifts (Bodyweight)
AMRAP in 12 minutes Buy-
4 Rounds for Time 29 wodwell.com/wod/the-deep-end In:
Kettlebell Swings (1.5/1 80 calorie Row
29 Sit-Ups “THE FEARLESS Then, AMRAP in remaining
29 Box Jumps (24/20 in) time:
29 Knees-to-Elbows 6 Deadlifts (315/255 lb)
29 Burpees 3 Rounds for Time 12
29 Double-Unders
Handstand Push-Ups
18 Wall Ball Shots (20/14
wodwell.com/wod/the-29 2 400 meter Runs
15 Bar Over Burpees
14 Overhead Squats (95/65 wodwell.com/wod/tall-dan
3 Rounds for Time 20
The "2 400 meter Runs"
Burpee Pull-Ups “TEST 3”
are written this way for the
20 Front Squats (155/105 For Reps in 8 minutes
significance of the date
lb) Tabata Air Squats
(December 2), but may be
20 Box Jumps (24/20 in)
run as a single 800 meter
distance. Rest 10 seconds, then:
wodwell.com/wod/the-admiral Max Muscle Ups
Tabata is 20 seconds of
“THE BIG work followed by 10
NASTY” “THE HATEFUL seconds of rest for 8
AMRAP in 30 minutes 150 intervals (4 minutes).
meter Run Tabata score is the least
8 Rounds for Time 8 Push- number of reps performed
20 Box Step-Ups (24/20 in)
Ups in any of the eight intervals
20 Walking Lunges
8 GHD Sit-Ups of squats. Rest 10 seconds

page 69 of 310
April 17, 2019

75 meter Run 8 Air Squats after the last squat

10 Broad-Jumps 8 Pull-Ups interval, then begin 4
10 Push-Ups 8 Deadlifts (95/65 lb) minutes of muscle-ups.
150 meter Run 8 Hang Power Cleans Final score equals lowest
10 Burpees (95/65 lb) Tabata round score
20 Box Tricep Dips (24/20 8 Shoulder-to-Overheads multiplied by total
in) (95/65 lb) number of muscle-ups
8 calorie Row completed.
wodwell.com/wod/the-hateful- wodwell.com/wod/test-3
For Time 30 Back Squats “THE 17TH”
(225/155 lb) AMRAP (with a Partner) in
1 mile Run AND THE DEAD” 17 minutes 17 Burpees
For Time 3-9-15-21-15-9-3 17 Front Squats (115/75 lb)
wodwell.com/wod/crippler Deadlifts (205/145 lb) 17 Deadlifts (115/75 lb)
Box Jumps (24/20 in)
“THE FAUCET” wodwell.com/wod/quick-dead
10 Rounds for Time (with a
Partner) 4 Legless Rope “THE 540”
Climbs “THE WIRTZ” For Time 50 Plate
12 D-Ball Over Shoulders 4 Rounds for Time 14 Overhead Lunges (45/25
(150/100 lb) calorie Bike lb)
24 Burpee Box Jumps 16 Thrusters (95/65 lb) 40 Pull-Ups
(24/20 in) 10 Kettlebell Swings (53/35 30 Thrusters (95/65 lb)
lb) 20 Burpees
One partner works at a 14 calorie Bike 10 Squat Cleans (135/95
time. Share the work as 16 Box Jumps (24/20 in) lb)
needed. Complete all rope 10 Air Squats
climbs before moving on to 14 calorie Bike Use any weighted object
D-Balls, etc. 16 Wall Ball Shots (20/14 for the overhead lunges,
lb) such as a plate or a
wodwell.com/wod/the-faucet 10 Burpees dumbbell.

wodwell.com/wod/the-wirtz wodwell.com/wod/the-540
3 Rounds For Time 1
Snatch Balance (315/205

page 70 of 310
April 17, 2019


2 Back Tucks
3 Cleans (315/205 lbs)
4 Freestanding Handstand Three AMRAPs in 16 For Time 800 meter Run
Push-Ups minutes AMRAP in 4 50 Hang Power Cleans
minutes (115/75 lb)
A back tuck is also known 5 Hang Squat Snatch 600 meter Run
as a backflip and, like any (135/95 lb) 30 Hang Power Cleans
movement, can be 10 Bar-Facing Burpees (155/105 lb)
progressed into (see 400 meter Run
also: back tuck drills). Rest 2 minutes 10 Hang Power Cleans
(185/125 lb)
wodwell.com/wod/the-grinch Then, AMRAP in 4 minutes
10 Power Cleans (135/95 Use one barbell. Athlete
lb) must change own weights.
“THE LONGEST 20 Pull-Ups
Rest 2 minutes
4 Rounds for Time 10
Then, AMRAP in 4 minutes
100 meter Run
15 Box Jump-Overs (24/20 DEAD”
10 Air Squats
in) Five AMRAPs in 24 minutes
100 meter Run
30 Wall Ball Shots (20/14 AMRAP in 4 minutes
10 Push-Ups
lbs) 3 Power Cleans (135/95 lb)
100 meter Run
10 Sit-Ups 6 Push-Ups
Complete all three parts of 9 Air Squats
100 meter Run the workout ("Jeremy 12 Deadlifts (135/95 lb)
Wise," "Ben Wise," and
"Beau Wise") with a 1 minute Rest, then Repeat
running clock, including (5 times total)
the 2 minutes between
each part. Score is the Complete as many rounds
AMRAP in 10 minutes 6 total number of reps as possible (AMRAP) in 4
Squat Cleans (120/65 lb) completed for all three minutes, then rest 1
12 Pull-Ups parts. Scaling Rx weights minute. Start each 4-
12 Double Unders are shown above The minute cycle where you
"Scaled" version uses a left off on the previous
95/65 lb barbell The "Elite" cycle. Repeat for a total of
version uses a 185/135 lb 5 cycles. Count total
barbell rounds and reps

page 71 of 310
April 17, 2019

wodwell.com/wod/three-wise- completed.
AMRAP in 9 minutes From
0:00-3:00, perform: dead
Clean-and-Jerks (135/95 lb) “TOO MUCH
Then, from 3:00-6:00, “THE DUDE”
perform: 20-18-16-14-12-10-8-6-4-2
Reps For Time of: Burpees 3 Rounds for Time 200
Bar Facing Burpees
Kettlebell Swings (24/16 meter Bucket Carry (70/45
kg) lb)
Lastly, from 6:00-9:00,
12 Burpees
wodwell.com/wod/too-much-bs 58 Air Squats
Front Squats (135/95 lb)
800 meter Run
Scaling: 3 minutes: Clean
and Jerks 95/65 3 minutes
“TUNNEL OF Cash-Out:
LOVE + ROSES 1 Pull-Up
Bar Facing Burpees 3
minutes: Front Squats ARE RED” The bucket carry (demo) is
95/65 The creator of the Two Parts (with a Partner) an obstacle course style
workout also provided an (A) "Tunnel of Love," For challenge in which a
advanced Rx+ ("Sport") Time: weighted bucket is carried
version: 3 minutes: Clean 1000 meter Row (Partner 2 in front of the body for
and Jerks 185/125 3 Jumps Rope*) distance. If you don't have
minutes: Bar Facing *Switch every 500 meters; a bucket use a d-ball or
Burpees 3 minutes: Front For each jump rope break other odd object.
Squats 185/125 both partners rest 15
seconds (mandatory) wodwell.com/wod/the-dude

(B) "Roses are Red, Violets

are Blue...So are Medicine “THE GHOST”
Balls," AMRAP in 20 6 Rounds for Total Reps in
3 Rounds for Time 10 minutes of: 23 minutes 1 minute of
Clean-and-Jerks (135/95 lb) 50 Partner Med Ball Rowing (for calories)
400 meter Run Russian Twists (20 lb) 1 minute of Burpees
40 Partner Med Ball Sit-Ups 1 minute of Double-Unders
Strategy: In workouts that
(20 lb) 1 minute Rest
last more than a few
30 Slam Balls (20 lb)
minutes, pacing and
20 Wall Ball Shots (20 lb) Athletes will work for three
strategy does make a
minutes straight before
significant difference in
Use a single medicine ball resting for one minute.

page 72 of 310
April 17, 2019

improving times. In roughly throughout “The Ghost” is a “Fight

a ten minute workout, Gone Bad” AMRAP style
barbell strategies will For Part A, start the row workout, where the score
differ, but one thing can and jump rope together is total reps completed at
remain the same. That is and switch each 500 the end of the six rounds.
limiting the amount of time meters. If partner jumping Athletes can keep a
not moving. It is ok to do rope breaks, rowing running count from
singles on the barbell, but partner must put down the movement to movement,
aim to complete a fast set rower handle and both or add up all three during
of ten singles. If chipping partners wait 15 seconds their rest period.
away at the barbell in sets, before resuming. For Part
make sure the time B, use a single medicine wodwell.com/wod/ghost
between sets is minimal. ball (or slam ball)
This short rest also applies throughout. For the
to transitions from the run Russian Twists, partners sit “THE
to the barbell. On the runs, back-to-back with feet KIDMINATOR”
athletes can move at a elevated off the floor and
For Time 400 meter Run
pace that allows them to rotate to hand the ball to
1 Clean (100/70 kg)
maintain their plan on the each other. Each hand off
30 Handstand Push-Ups
barbell once back inside. is one rep. For partner sit-
1 Clean (100/70 kg)
With the workout ending ups, sit facing each other.
30 Wall Ball Shots (9/6 kg)
on a run, look to make the Partner must touch the ball
1 Clean (100/70 kg)
last one the best effort of on the ground behind their
100 Double-Unders
the three. head, sit-up, then hand or
1 Clean (100/70 kg)
pass the ball to their
30 Pull-Ups
wodwell.com/wod/tiger-blood partner to complete one
1 Clean (100/70 kg)
rep. For the slam balls and
30 Kettlebell Swings (30/21
wall balls, break up the
“TRUE GRIT” work as needed between
1 Clean (100/70 kg)
For Time 2,000 meter Row partners.
400 meter Run
At 1-minute mark, begin: Any type of clean is
Death by Thrusters (95/65 acceptable (power or
lb) full/squat clean).
With a running clock start wodwell.com/wod/the-kidminator
the row. At the 1-minute WARRIOR”
mark get off the rower, do 21-15-9 Reps for Time
one thruster, and resume Thrusters (135/95 lb)
rowing until the 2-minute Bar Muscle-Ups

page 73 of 310
April 17, 2019

mark. Do two thrusters, wodwell.com/wod/ultimate-

row until the 3-minute
mark, do three thrusters,
etc. until the 2K row is For Time 1 mile Run
complete - or until you can
“VALENTINE’S 100 Body Blasters*
no longer continue. DAY (MALIBU)” 1 mile Run
AMRAP (with a Partner) in
wodwell.com/wod/true-grit *One Body Blaster consists
15 minutes From 0:00-
of one Burpee, one Pull-Up
then one Knees-to-Elbows.
Max Hand-Release Push-
“TWO MINUTE Ups wodwell.com/wod/reckoning
DEFENSE” Max Kettlebell Sumo
5 Rounds of: Deadlift High-Pulls (24/18
1 Power Clean (135/85 lb) kg) “THEY ARE US”
3 Hang Squat Clean (alternate between
AMRAP (Team of 3) in 50
(135/85 lb) movements, switch as
minutes 3 Rope Climbs (1
2 Jerks (135/85 lb) desired)
200 ft Sprint 15 Power Cleans (60/40 kg)
1 minute Rest
(5 each)
2 minute Rest 19 Alternating Wall Ball
From 5:00-8:00:
Shots (9/6 kg)
Then, 5 Rounds of: Max Synchronized Air
1 Power Clean (135/85 lb) Squats (partners grip
Partners must alternate
3 Hang Squat Clean wrists)
reps: 1 rope climb per
(135/85 lb) partner, per round; 5
2 Jerks (135/85 lb) 1 minute Rest
power cleans in a row per
200 ft Sprint partner, per round; wall
From 9:00-11:00:
balls must be done conga-
With a running clock Partner A Max Row
style, one team member
complete the first 5 (calories)
after the other (you may
rounds, rest 2 minutes, Partner B run 400 meters
catch your teammate's
then complete the next 5 throw).
rounds. Score is the total From 11:00-13:00:
time it takes to complete Partner B Max Row wodwell.com/wod/they-are-us
the full workout, including (calories)
the rest period. Partner A run 400 meters
wodwell.com/wod/two-minute- Finally, from 13:00-15:00:
defense GRACE”
Max Pull-Ups (partners
alternate each minute) 100 meters (with a

page 74 of 310
April 17, 2019

With a running clock Partner) for Time Clean-

“VALENTINE’S complete each section of and-Throw (135/95 lb)
DAY (BRIER the workout. Score for the
CREEK)” team is total number of Athlete will perform a clean
repetitions completed in and then throw the barbell
For Time 30 Partner
the 15 minutes of work. for maximum distance
every repetition. Score will
100 Wall Ball Shots (20/14
wodwell.com/wod/valentines- be the total time it takes
lb) day-malibu both partners to get the
100 Pull-Ups
barbell to travel 100
200 Double-Unders
4 Rope Climbs (20 ft) “VEGAS
REMEMBERED” wodwell.com/wod/throwing-grace
Then, 4 Rounds of:
15 Thrusters (45/35 lb) 10 Rounds for Time 1
15 Kettlebell Swings(53/35 Clean-and-Jerk (115/75 lb)
lb) 17 Burpees
For Time 20 Thrusters
15 Box Jumps (24/20 in)
Buy-In: (135/95 lb)
After completing the first 58 seconds of Silence 20 Sumo Deadlift High-
portion move immediately Pulls (135/95 lb)
to the next without resting. wodwell.com/wod/vegas- 20 Push Jerks (135/95 lb)
Partition the work between
remembered 20 Overhead Squats
partners as needed. For (135/95 lb)
the partner burpees, one 20 Front Squats (135/95 lb)
partner holds plank while
the other does a burpee MARTENS” 4 Burpees to start, and at
and jumps over the For Time (with a Partner) the top of each minute
planking partner. Buy-In:
Do 4 burpees every
24 Thrusters (135/95 lb)
minute, including at the
day-brier-creek start of the WOD, before
Then, 8 Rounds of:
continuing the barbell
21 Push-Ups
work. Athlete is allowed to
9 Toes-to-Bars
“VAN DAMME” 3 Bear Complexes (135/95
move to the next barbell
skill once an he/she has
For Time 30 Snatches lb)
completed all 20 reps of
(135/95 lb) 20 Kettlebell Snatches
the previous barbell
10 Muscle-Ups (53/35 lb)
movement. If the minute
30 Clean-and-Jerks (135/95 15 Pull-Ups
clock beeps during a
lb) 18 Box Jumps (24/20 in)
repetition the athlete will
10 Muscle-Ups

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April 17, 2019

30 Thrusters (135/95 lb) 9 Power Cleans (135/195 complete their rep and
10 Muscle-Ups lb) then start their 4 burpees.
100 meter Run (together)
wodwell.com/wod/van-damme wodwell.com/wod/top-gun
2006 meter Row
5 Rounds for Time 10 Time Cap: 60 minutes For Time 2 Rounds of:
Thrusters (95/65 lb) 750 meter Row
14 Box Jumps (24/20 in) Partition the work between 20 Handstand Push-ups
12 Sumo-Deadlift High- partners as needed. One
Pulls (95/65 lb) "Bear Complex" consists Then, 2 Rounds of:
12 Burpees of: 1 Power Clean 1 Front 20 Thrusters (115/75 lb)
27 Kettlebell Swings (1.5/1 Squat 1 Push Press 1 Back 20 L-Pull-ups
pood) Squat 1 Push Press
Scaling: Reduce loads Complete two rounds of
wodwell.com/wod/victoria and/or add a third team each couplet for time.
member to reduce
repetitions and increase wodwell.com/wod/twins
“WADE rest.
wodwell.com/wod/victoria- “UP & OVER”
5 Rounds For Time 11 One- martens
Arm Dumbbell Power 5 Rounds for Time 15
Snatches (50/35 lb) Deadlifts (155/105 lb)
10 Bar-Over Burpees
12 One-Arm Dumbbell “WEIGHTS FOR
Thrusters (50/35 lb) 5 Power Cleans (155/105
11 Weighted Pull-Ups
For Time 3 mile Run
(50/35 lb dumbbell)
50 Burpee Pull-Ups wodwell.com/wod/up-over

Alternate arms on each 7 Clean-and-Jerks (155/105

snatch and thruster lb)
40 Kettlebell Box Step-Ups “VALENTINE’S
wodwell.com/wod/wade (1 x 1.5/1 pood) DAY (REC
8 Thrusters (125/85 lb) CENTER)”
For Time Complete the
“WETTERLING” wodwell.com/wod/weights-for-
warriors following with one partner
AMRAP in 19 minutes 8 working at a time.
Burpee Box Jumps (24/20 Alternate as needed, but
in) do not share movements.

page 76 of 310
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9 Power Cleans (95/65 lb) “WHAT’S YOUR Partner 1:

11 calorie Row 50 Box Jumps (24/20 in)
50 Kettlebell Swings (55/35
wodwell.com/wod/wetterling For Load and Reps in 10 lb)
minutes From 0:00-8:00, 50 AbMat Sit-Ups
Establish a Max Weight for 50 Deadlifts (155/115 lb)
“WIRTZ” the Complex: 50 Burpees
2 Hang Squat Cleans
AMRAP in 20 minutes 7
2 Shoulder-to-Overhead Partner 2:
Burpee Box Jump Overs
(24/20 in) 50 Pull-Ups
Then from 8:00-10:00: 50 Overhead Lunges
7 Clean-and-Jerks (135/95
30 seconds Rest (45/25 lb Plate)
90 seconds Max Bar 50 Hand Release Push-Ups
7 Toes-to-Bars
Muscle-Ups 50 Wall Ball Shots (20/14
7 American Kettlebell
Swings (70/53 lb) lb)
Use the first eight minutes
7 Plyo Push-Ups (45/35 lb 50 Double-Unders
to established the max
weight for the complex
Buy-In and Cash-Out:
(athlete may not drop the
For the plyo push-up, start 200 meter Partner Carry
bar until all four reps of the
with your hands on the
complex are completed). For the chippers one
ground and do an
After the 8 minute cap rest partner may work at a
explosive push-up such
or transition to the muscle- time. Athletes start at the
that your hands leave the
up bar in 30 seconds. Then tops of their respective
ground and end up on top
perform max bar muscle- lists and work their ways
of the plate (that's one
ups in 90 seconds. Muscle- down. Both partners must
rep). Drop your hands from
ups don't have to be complete the 50 reps of
the plate to the ground and
unbroken and may be done each movement before
repeat. This workout
in sets or in singles. either partner may
requires the use of only
one plate for the plyo continue to their next
push-ups. See: Plyometric movement. No mixing and
(Plyo) Push-Up matching movements is
demo (using two plates) allowed. For the partner
“WZA ASSAULT carry, athletes may carry
wodwell.com/wod/wirtz or be carried. Both
ON FRAN” partners can switch off and
21-15-9 Reps for Time share the load or one
“WZA CLIMB, Thrusters (115/85 lb) partner can be carried the
Chest-to-Bar Pull-Ups whole time.
Assault Bike (calories)

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wodwell.com/wod/assault-on-fran wodwell.com/wod/valentines-
5 Rounds for Time 5-4-3-2-
1 Rope Climbs “WZA
50 Double-Unders
50 ft Handstand Walk STRONG”
(4x12.5 ft unbroken AROUND”
segments) AMRAP (with a Partner) in
For Time Monkey Bar
17 minutes 10 Ground-to-
Traverse (18 ft)
After each set of rope Overheads (135/95 lb)
30 Toes-to-Bar
climbs athlete must 1x200 meter Partner Carry
150 meter Sandbag Carry
complete the 50 double- 58 Burpees Over Partner
(180/120 lb)
unders and 50 ft Monkey Bar Traverse (18
handstand walk. If athlete Break up the work between
comes down from the partners as needed.
20 Toes-to-Bar
handstand walk before 150 meter Sandbag Carry wodwell.com/wod/vegas-strong
finishing the 50 ft distance, (180/120 lb)
athlete must return to the Monkey Bar Traverse (18
nearest 12.5 ft segment ft) “VOLKSWAGEN”
marker (or the beginning if 10 Toes-to-Bar
no segment has been 21-15-9 Reps, For Time
150 meter Sandbag Carry
completed yet). Bench Press (bodyweight)
(180/120 lb)
wodwell.com/wod/climb-jump- wodwell.com/wod/monkeying-
walk around wodwell.com/wod/volkswagen


FINALE” For Time (with a Partner) WOD”
With a Running Clock in 12 76 Air Squats For Time (with a Partner)
minutes 400 meter Sprint 76 Dumbbell Push Presses Buy-In:
30 Squat Cleans (135/95 (50/30 lb) 56 Box Jump-Overs (split
lb) 76 AbMat Sit-Ups with partner)
20/15 Ring Muscle-ups 76 Wall Ball Shots (20/14
lb) Then, 22 rounds of:
With remaining time find a: 76 Burpees 5 Handstand Push-Ups
1 Rep Max Snatch 76 Medball Twists (20/14 27 Double-Unders
lb) 3 Power Cleans (105/155
The 12-minute time cap is 76 Push-Ups lb)
for the entire workout. 76 Kettlebell Swings (53/35

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April 17, 2019

Complete as much of the lb) Cash-Out:

run, cleans and muscle-ups 76 Dumbbell Thrusters 1108 meter Run (together)
as possible (time cap 8 (50/30 lb)
minutes) before moving on 400 meter Run with Partners may divide the
to the snatch. Partner box jump-overs between
each other as needed. For
wodwell.com/wod/triple-finale Partition into any size sets, the next part of the
but split the work evenly workout, one partner works
between partners. at a time. Partner A will
then perform one round
wodwell.com/wod/yvonne before Partner B performs
the next round. After the
end of the last round, the
team will perform the run


For Time Buy In:
500 meter Row

4 Rounds of:
14 Deadlifts (100/80 kg)
11 Power Cleans (80/60 kg)
19 Push Jerks (60/45 kg)
87 Double-Unders

1600 meter Run

Time Cap: 40 minutes

All the barbell movements

must be performed with a
single barbell.


page 79 of 310
April 17, 2019


For Time (WOD 4) 30
Clean-and-Jerks (205/145

Then, (WOD 5) at the 6:00

36 Strict Handstand Push-
36 Calorie Row
24 Axel Hang Power
Snatches (105/75 lb)
24 Bar-Facing Burpees
12 Overhead Squats
(205/145 lb)
12 Bar Muscle-ups

Part 1 ("Beauty") is Heavy

"Grace." Part 2 is "The
Beast." Athlete must
complete "Beauty" in
under 6:00 in order to
continue on to "The Beast."


For Time Swim
Stand Up Paddleboard


page 80 of 310
April 17, 2019

For Time "Bamford"
2,270 meter Run
100 Burpees
100 Reverse Crunches
100 Air Squats
100 Push-Ups
2,270 meter Run

227 seconds Rest

32 calorie Row
31 Clean and Presses (40
41 Deadlifts (60 kg)
60 Single-Arm Dumbbell
Snatches (10 kg)
31 Russian Kettlebell
Swings (24 kg)
32 x 20 meter Farmer Walk
Shuttles (2 x 20 kg)



“100%” “2007” “2018

For Time 40 Box Jumps For Time 1000 meter Row HANDSTAND
(30/24 in) Then, 5 rounds of: WALK”
20 D-Ball Cleans (150/100 25 Pull-Ups
For Time 50 Heavy-Rope
lb) 7 Push Jerks (135/85 lb)

Time Cap: 5 minutes Time Cap: 15 minutes

page 81 of 310
April 17, 2019

wodwell.com/wod/100 wodwell.com/wod/2007 Then, Handstand Walk

through the following
“2223 “50’S CHIPPER” Pylon Slalom
INTERVALS” For Time 50 Wall Ball Shots Ramps
For Time Three 2-minute (20/14 lb, 10/9 ft) Stairs
intervals, then one 3- 50 Dumbbell Snatches Parallel Bars
minute interval of: (70/50 lb) (alternating)
2 Rope Climbs 50 Pistols (alternating) Time Cap: 4 minutes
10/7 calorie SkiErg 50 Chest-to-Bar Pull-Ups
Athletes will complete 50
Max Overhead Squats
wodwell.com/wod/50s-chipper double-unders, then
(155/105 lb)
progress through the
series of handstand-walk
Then, 1 minute Rest
“ACC 19.3 obstacles before crossing
QUALIFIER” the finish line.
Time Cap: 12 minutes
3 Rounds for Time 30 Front wodwell.com/wod/2018-
Squats (50/35 kg) handstand-walk
Throughout this event,
30 Kettlebell Snatches
athletes will work for 2
(24/16 kg)
minutes, then rest for 1
“ACC 19.1
minute. In each 2-minute Begins with the barbell on
work period, they will QUALIFIER”
the floor and the athlete
perform 2 rope climbs, standing behind the AMRAP in 12 minutes 30
10/7 calories on the SkiErg, barbell. At the start of the Double-Unders
and then as many ascending clock, the 3 Power Cleans (50/35 kg)
overhead squats as athlete may pick up their
possible in the remaining Begins with the athlete’s
barbell and begin the
time. After resting for one rope on the floor and the
workout. Athletes may take
minute, they will again athlete standing behind
as many sets, breaking up
perform 2 climbs, a 10/7- the rope. The barbell pre-
the work as needed, to
calorie ski and as many loaded with the RX weight.
complete the required
overhead squats as At the start of the
number of repetitions
possible in the remaining ascending clock, the
throughout the workout.
time. They will continue athlete may pick up their
There are 3 rounds and no
until 75 reps of the rope and begin the
time cap. 30 front squats,
overhead squat have been workout. Athletes may take
30 kettlebell snatches
completed. as many sets, breaking up
(single arm). You score is
the work as needed, to
your time (mm:ss).
The athlete’s score is the complete the required

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April 17, 2019

total time it takes for them Movement Standards number of repetitions

to complete the event. If Front Squat: The barbell throughout the workout.
the athlete does not finish, must be taken from the Each round, the double-
score is total number of ground and held in the unders stay at 30
repetitions completed at front rack position only. No repetitions, and the power
the end of the 3-minute other body part may touch cleans start at 3
interval round. the legs during the repetitions, increasing by 3
movement. At the bottom reps each round. 3, 6, 9,
of the squat, the hip crease 12, 15, etc. Upon
wodwell.com/wod/2223-intervals must be below the knee, completion of the 12 Min
and the athlete must stand time cap, your score is the
up to full extension of the repetitions completed.
“ACC 19.2 hips and knees at the top Movement Standards
QUALIFIER” of each repetition. You Double Under: The
For Time Part A may squat clean the first double-under requires the
30-20-10 Reps of: rep. Kettlebell athlete to complete two
Dumbbell Deadlifts Snatch: The kettlebell rotations of the rope
(2x35/22.5 kg) starts on the ground and beneath the athlete's feet
Burpee Box Overs (24/20 finishes directly overhead for every singular jump. If
in) with the elbow locked out the rope does not pass
at full extension over the beneath the athlete's feet
Part B top of the shoulder and in twice, such as tripping on
In the remaining time, line with the athletes head. the rope during the second
perform: The kettlebell must pass rotation, that rep will not
3 rep max Overhead Squat between the knees on the count. Power Clean: The
(from the ground) bottom portion of the barbell must originate on
movement, and does NOT the floor, arrive at the
Time Cap: 20 minutes have to touch the ground athlete’s shoulder, and
at the bottom of each rep. finish with the barbell in
Part A begins with the Alternating of arms is NOT the front rack, with the
dumbbells on the floor and required. The athlete may athlete’s hips and knees at
the athlete standing break up the reps between full extension, with the
behind their dumbbells. At arms however they please. barbell over the athlete’s
the start of the ascending Changing arms must occur center of mass before
20min clock, the athlete when the kettlebell is on moving onto the next rep.
may pick up their the ground. You cannot
dumbbells and begin the change arms mid-rep or wodwell.com/wod/acc-19-1-
mid-air. qualifier
workout. Upon completion
of the first set of deadlifts,
the athlete will move to wodwell.com/wod/acc-19-3-

page 83 of 310
April 17, 2019

the burpee box over. qualifier

Athletes may take as many “ACC 19.4
sets, breaking up the work QUALIFIER”
as needed, to complete the “AG CHIPPER” With a Running Clock in 20
required number of For Time 30 Deficit minutes Part A (0:00-
repetitions throughout the Handstand Push-Ups (4.5/3 11:00)
workout. There are 3 in) For Time
rounds in part A: 30 40 Deadlifts (225/155 lb) 50 Handstand Push-Ups
dumbbell deadlifts, 30 50 calorie BikeErg 50 Pull-Ups
burpee box overs, 20 60 Bar-Facing Burpees 50 Toes-to-Bars
dumbbell deadlifts, 20 50 Wall Ball Shots (9/6 kg,
burpee box overs, 10 Time Cap: 16 minutes 10 ft)
dumbbell deadlifts, 10
burpee box overs. If the wodwell.com/wod/ag-chipper Part B (11:00-20:00)
athlete finishes Part A Max calorie Row
within the 20min Time Cap,
record their score (mm:ss) “AGOQ 17.3” Workout 4A & 4B has an 11
and in the remaining time 21-15-9 Reps for Time min time cap. It is a
they will move to Part B. If Shoulder-to-Overheads chipper that begins with
the athlete doesn’t finish (135/95 lb) the athlete standing tall
Part A their score is 20 Chest-to-Bar Pull-Ups behind their measured
mins + 1 second added to handstand-pushup box. At
the time for every rep Athlete must clean the the start of the ascending
remaining. The athlete’s barbell to begin the set of clock, the athlete will kick
score for part B is then 21 shoulder-to-overheads. up to a locked out
zero (0) kilograms. Part B Then move to the pull-up handstand before
can begin as soon as the bar for 21 pull-ups, then performing their
athlete has finished Part A. back to the barbell for 15 repetitions. They will then
The barbell may be pre- shoulder-to-overheads, move onto the pull-ups and
loaded with a starting followed by 15 pull-ups, complete 50 repetitions
weight. The athlete may and finishing with 9 before moving to the toes
increase or decrease the shoulder-to-overheads and to bar to complete another
weight before each 9 pull-ups. Score is the 50 repetitions, and lastly
attempt. You may have as time it takes to complete onto the wall-balls,
many attempts as you like all 90 repetitions. complete 50 repetitions.
before the time cap. You Athletes may take as many
must have a successful wodwell.com/wod/agoq-17-3 sets, breaking up the work
attempt to get a score for as needed, to complete the
part B, all 3 reps must be required number of
done before the timer repetitions throughout the

page 84 of 310
April 17, 2019

ends. E.G if you complete 2 “AGOQ 18.2” workout. If the athlete

reps, and complete the 3rd finishes within the 11 min
4 Rounds for Time 25
after the buzzer, the time cap, they will note
Chest-to-Bar Pull-Ups
attempt does NOT count. their time (mm:ss) and will
5 Cleans (245/170 lb)
For the 3 RM overhead move onto Part B and
squat to be successful, the perform max calories on
Time Cap: 15 minutes
barbell must come from the rower in the remaining
the floor. No racks or This workout begins with time. If the athlete does
assistance is allowed. To the athlete standing under not finish the workout in
get the bar off the ground the pull-up bar. After the the time cap, their score
and overhead the following call of “3, 2, 1 … go,” the will be 11 minutes + 1
is permitted: • squat athlete will jump up and second added for every rep
snatch • power snatch • begin performing pull-ups. remaining. They will
clean and jerk/press • Once 25 reps are receive a score of zero (0)
clean, put the bar onto complete, the athlete will for part B. Movement
your back, then jerk, press move to the barbell for the Standards
or snatch balance from cleans. Once 5 cleans are Handstand
behind the head complete, the athlete will Push-Ups: For the
Movement Standards move back to the pull-up handstand push-up, prior
Dumbbell Deadlift: The bar and begin the next to the start of the workout,
dumbbell deadlifts start round. The athlete will athletes must measure out
with both ends on the repeat this for a total of 4 and mark a box measuring
ground. When performing rounds. The workout is 36in wide by 24in from the
the reps, only one end of complete when the athlete floor. This is for the
the dumbbell has to touch reaches full extension on athlete’s hand placement.
the ground. Both the final clean. Every The athlete’s palms may
dumbbells must touch the second counts in this not extend beyond this box
ground at the same time, workout. The athlete’s over the course of any
on the outside of the feet. score will be the time it handstand push-up
Conventional deadlift only, takes to complete all 120 repetition, however, their
NO sumo deadlifts or other repetitions. Time will be fingers may. The box must
variations are allowed. At recorded in full seconds. be marked out clearly to
the top of the deadlift, the Do not round up. If the be visible in the video.
athlete's hips and athlete finishes in 10:32.7, Each repetition begins with
shoulders must be in line his or her score is 10:32. the kicking upside down,
at full extension, with There is a 15-minute time onto the wall, with the
elbows locked out. cap. If the athlete does not athlete’s hands clearly
Burpee Box Overs: The finish all 120 reps before inside of the box, arms and
burpee box over starts with the time cap, his or her shoulders locked out, body
the athlete facing the box, vertically aligned, with feet

page 85 of 310
April 17, 2019

the athlete must be square score will be the number of in contact with the wall.
and head forward to the reps completed. Once this position is
box. NO lateral burpees established, the athlete
allowed. The athlete's wodwell.com/wod/agoq-18-2 may lower their body down
chest and thighs must to bring their head in
touch the ground on the contact with the ground.
bottom of the burpee. The “AMANDA .45” From here, the athlete may
athlete may jump or step 13-11-9-7-5 Reps for Time use any style of handstand
onto the box and off the Muscle-Ups push-up, including kipping
box. Whether jumping or Squat Snatches (135/95 lb) or strict, to press and finish
stepping, BOTH feet must with their body vertically
make contact with the top Time cap: 13 minutes for aligned, arms and
of the box at the same males, 15 minutes for shoulders locked out, and
time. Coming off the box, females feet in contact with the
the athlete must turn wall. Each rep must have
around and be face Athletes will complete 13 the athlete’s head make
forward on to the box to muscle-ups then 13 squat contact with the floor, and
perform their next burpee. snatches, then 11 of each, finish in this extended
Overhead Squat: The 9 of each, 7 of each, and 5 position. If at any point in
barbell may be pre-loaded of each before moving to time an athlete kicks off
to a start weight. The the finish line. the wall, they must first
athlete has to load their establish the locked out
own bar. No pit crews or wodwell.com/wod/amanda-45 finish position, with body
assistance is allowed. The vertically aligned before
barbell must start on the lowering down to begin
ground. The athlete may “CHAMPION repetitions. If over the
then lift the bar from the TEST” course of a repetition, the
ground and get it to an EOMOM in 23 minutes 1 athlete’s hands leave the
overhead position in any minute Max Deadlifts marked box, that rep shall
variation detailed above. (155/100 lb) not count. However, if the
As long as they are locked 1 minute Rest athlete is resting with their
out with hips and knees at 1 minute Max Box Jump head on the floor, they
full extension before Overs (30/24") may adjust their hands
starting each rep. 1 minute Rest (which may have them
However, you may squat 1 minute Max Hang Power come out of the box,) but
snatch the first rep if you Cleans (155/100 lb) must return them to the
wish. For the 3RM squat to 1 minute Rest box before attempting to
count, the hip crease must 1 minute Max Muscle-Ups complete another
be below the knee at the 1 minute Rest repetition. If head
bottom of each squat, and cushioning is used, please

page 86 of 310
April 17, 2019

the athlete must stand up 1 minute Max Thrusters ensure the head is still
to full extension of the hips (155/100 lb) level with the hands, or
and knees. You must show 1 minute Rest your score will not count
control before lowering the 1 minute Max calorie Row Toes To Bar: The toe to
barbell down. At the end of 1 minute Rest bar requires an athlete
part B, you must declare start each set at a dead
the weight you successfully Repeat for 2 Rounds hang from a pull-up bar,
lifted and show the camera with shoulders, arms, hips,
the barbell and weight. Following an "every other and legs at full extension.
minute, on the minute" Each repetition consists of
wodwell.com/wod/acc-19-2- (EOMOM) interval scheme, an athlete bringing both
qualifier perform max reps of the feet behind the
first movement in one perpendicular vertical
minute, then rest one plane created by the pull-
“AENEAS” minute, then max reps of up bar, and finishes with
For Time 5/4 Peg Board the second movement in both feet simultaneously in
Ascents one minute, followed by contact with the pull-up
40 Thrusters (85/55 lb) another minute of rest, etc. bar, between the athlete’s
33 feet Yoke Carry Repeat a second time - for hands. Wall Ball
(425/345 lb) a total of 23 minutes. Shots: For the wall-ball,
33 feet Yoke Carry Score is total reps the athlete must start with
(565/405 lb) completed. the ball at a dead stop on
33 feet Yoke Carry the ground. The athlete
(665/445 lb) wodwell.com/wod/champion-test may then pick up the ball
and stand tall before
Time Cap: 8 minutes beginning a set, or squat
“CORE clean the ball, before
Athletes will complete the COUPLET” beginning their first
pegboard ascents and 40 repetition of any set. An
3 Rounds for Time 30
thrusters before moving to athlete may not start in a
Medicine Ball GHD Sit-Ups
the yoke. They then will squat, pick up the ball from
(20/14 lb)
carry the yoke across the this position, and toss the
10 Sandbag Cleans
floor, stopping twice to add ball to the target. A
(150/100 lb)
weight, then crossing the repetition consists of an
finish line. The workout shown above athlete holding the ball in
was the version performed the “front rack,” and
wodwell.com/wod/aeneas performing a full squat,
by 16-17 and 35-49 age
divisions (the workout was hip-crease passing below
not performed by the top of the knee, and
individual athletes in the when vertically extending

page 87 of 310
April 17, 2019

“AGOQ 17.2” open division). 14-15 / 50- throwing the ball to a

59 Divisions 3 rounds: 20 specific target height. If
AMRAP in 20 minutes 0:00-
toes-to-bars 10 sandbag the athlete’s hip does not
cleans (100/70 lb) 60+ break parallel, or the
25 Toes-to-Bars
Divisions 3 rounds: 18 target does not touch the
50 Double Unders
toes-to-bars 6 sandbag wall, that rep will not be
15 Squat Cleans (135/85
cleans (100/70 lb) counted. The athlete may
then catch the ball and
wodwell.com/wod/core-couplet perform multiple reps if
If completed before 4:00,
they so choose. Finally,
then until 8:00:
athletes may not catch the
25 Toes-to-Bars “DXB 16.1 ball on the bounce, and
50 Double Unders
13 Squat Cleans (185/115
QUALIFIER” head right into a wall-ball
Part A repetition. The ball must
From 0:00-5:00, perform: be settled on the floor
1 Rep Max Deadlift before picking it up to
If completed before 8:00,
begin another set. Pull-
then until 12:00:
Part B Ups: The pull-up begins
25 Toes-to-Bars
From 5:00-10:00, perform: with an athlete at a dead-
50 Double Unders
Bar Facing Burpees hang (arms, shoulders, and
11 Squat Cleans (225/145
hips extended) from a pull-
The first part of the up rig. The athlete then,
workout the Athlete must using any style (kipping,
If completed before 12:00,
perform a Deadlift and will butterfly, strict,) must get
then until 16:00:
be scored on one rep their chin clearly over the
25 Toes-to-Bars
maximum. The workout bar at the top of each rep.
50 Double Unders
starts with the barbell on Each repetition begins with
9 Squat Cleans (275/175
the ground and the athlete the athlete in a dead-hang
standing tall behind it. The and finishes with the
clock will countdown from athlete’s chin getting over
If completed before 16:00,
3 and at the sound of the the bar. Rower: The rower
then until 20:00:
beep, the athlete will then must start on zero calories
25 Toes-to-Bars
begin to load the barbell and the screen must be
50 Double Unders
and proceed to perform a clearly visible from start to
7 Squat Cleans (315/205
deadlift. The barbell must finish.
not be loaded before the
Perform 25 toes-to-bars, 50 workout starts. The athlete
double-unders, and 15 will end barbell in hang
squat cleans. If all 90 position with knees and
hips fully extended and

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repetitions are not shoulders behind the bar.

completed within 4 The athlete has five “AGOQ 17.1”
minutes, the workout is minutes to find a For Time 100 Dumbbell
over and the score is the successful one rep max Snatches (50/35 lb)
number of reps completed before advancing to the 80 calorie Row
within 4 minutes. If all 90 second part of the 60 Burpees
repetitions are completed workout. Belts and gloves 40 Muscle-Ups
under 4 minutes, perform are permitted. Powerlifting
another 25 toes-to-bars, 50 suits and straps are not Time Cap: 20 minutes
double-unders and 13 permitted. Bouncing is not
squat cleans, this time at a permitted. Any grip is Once all 100 sntaches are
heavier weight. If all 178 allowed with the exception complete, move to the
repetitions (90 from round of sumo deadlift The rower and pull 80 calories,
1, plus 88 from round 2) second part of the workout then move to the barbell to
are completed under 8 the Athlete must perform perform 60 bar-facing
minutes, begin another Bar facing burpees. At the burpees. Once all burpees
round and extend time by 5:00 minute mark, the are complete do 40
another 4 minutes. In each athlete will begin the bar muscle-ups. This workout
subsequent round the facing burpees. The athlete ends when the the athlete
weight of the clean will have 5:00 minutes to locks out the final muscle-
increases while the complete as many bar up repetition or when 20
number of reps of the facing burpees as possible. minutes is up. If athlete
clean decreases. Once a The Athlete will perform does not finish all 280 reps
round is completed Bar facing burpees behind before the time cap, score
immediately begin the the same barbell used for will be the number of reps
next round (do not wait for the deadlifts. Each burpee completed.
the 4-minute round to end must be performed
before moving on to the perpendicular to and facing wodwell.com/wod/agoq-17-1

next round). This pattern the barbell making sure

continues for up to 20 the upper torso and thighs
minutes, as long as a full touch the ground at the “AGOQ 17.4”
round is completed before bottom. The athlete must 2 Rounds for Time 10
the next cutoff. If athlete jump over the barbell with Deadlifts (315/225 lb)
fails to complete all both feet and land on both 20 Deficit Handstand Push-
repetitions within cutoff feet. Single-footed jump or Ups (4.5/3 in)
time for a round, athlete’s stepping over is not 30 Front Squats (95/65 lb)
score is number of allowed. Total time for both
repetitions completed. workouts is 10 minutes. Mark a box on the ground
Another person may assist This workout has two and a foot line on the wall
the athlete in changing the scores: the first score is for the handstand push-ups

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plates on the barbell deadlift load. The second (per movement standards)
during this workout, or score is the number of and create deficit for the
multiple barbells may be burpees. handstand push-ups.
used. Perform 10 deadlifts, 20
wodwell.com/wod/dxb-16-1- handstand push-ups, then
wodwell.com/wod/agoq-17-2 qualifier to a second barbell for 30
front squats. Once the 30
front squats are
“AGOQ 18.1” “DXB 17.1 completed, move back to
For Time 4 Thrusters QUALIFIER” the deadlift bar to begin
(135/95 lb) AMRAP in 15 minutes Part the second round.
1 Rope Climb (15 ft) A
8 Thrusters (135/95 lb) From 0:00-8:00, AMRAP of: wodwell.com/wod/agoq-17-4

2 Rope Climbs (15 ft) 40 calorie Row

12 Thrusters (135/95 lb) 30 Shoulder-to-Overheads
3 Rope Climbs (15 ft) (50/35 kg) “AGOQ 18.3”
20 Bar Facing Burpees AMRAP in 20 minutes 50
Time Cap: 10 minutes Wall Ball Shots (20/14 lb in
Part B 10/9 ft)
This workout begins with From 8:00-15:00, establish: 100 Double-Unders
the barbell resting on the 3 rep max Overhead 50 ft Handstand Walk
floor and the athlete Squats (Off the rack) 100 Double-Unders
standing tall. After the call 50 calorie Row
of “3, 2, 1… go,” the Part A Row: Start with 0 100 Double-Unders
athlete will reach down calories and distance 50 ft Handstand Walk
and begin the thrusters. recorded on the rower. You 100 Double-Unders
After 4 reps are complete, may not get off the rower
the athlete will move to until the specified number Prior to starting this
the rope and perform 1 of calories has been workout, the athlete will
climb before returning to recorded. When at the need to measure and mark
the barbell. In the second beginning of the workout, the wall-ball target and the
round, the athlete will you may start seated on lengths on the floor for the
perform 8 thrusters and 2 the rower, but may not grip handstand walk. This
climbs, then 12 thrusters the handle before time workout begins with the
and 3 climbs in the third begins. Remember to athlete standing tall and
round. This workout ends record the rower display the ball on the ground.
when the athlete touches every round. Shoulder To After the call of “3, 2, 1 …
the 15-ft. target at the top Overhead: The barbell go,” the athlete will reach
of the final climb. Every starts on the ground, not in down, pick up the medicine
second counts in this a rack. You will bring the ball and begin performing

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April 17, 2019

workout. The athlete’s barbell into the front rack wall-ball shots. After 50
score will be the time it position, in contact with shots are complete, the
takes to complete all 30 your shoulders and finish athlete will pick up a jump
repetitions. Time will be with the weight overhead, rope and perform 100
recorded in full seconds. in control, with feet in line double-unders. The athlete
Do not round up. If the laterally, and knees, hips, will then perform a 50-ft.
athlete finishes in 6:32.7, shoulders, and elbows fully handstand walk, then
his or her score is 6:32. extended. The bar must another 100 double-
There is a 10-minute time make contact with your unders. Next, the athlete
cap. If the athlete does not shoulders at the beginning will row 50 calories,
finish all 30 reps before the of each repetition. A followed by another 100
time cap, his or her score shoulder press, push press, double-unders. Finally, the
will be the number of reps push jerk or split jerk may athlete will walk another
completed. be used, as long as the bar 50 feet on his or her hands
finishes directly over the and complete 100 more
wodwell.com/wod/agoq-18-1 body with the feet in line. double-unders to finish the
Bar Facing round. He or she will then
Burpees: Each burpee move back to the medicine
“AGOQ 18.4” must be performed ball and begin the next
AMRAP in 5 minutes 9 perpendicular to and facing round. The athlete’s score
Handstand Push-Ups the barbell. Your head will be the total number of
6 Burpees cannot be over the barbell. repetitions completed
3 Snatches (165/115 lb) The chest and thighs touch within the 20-minute time
the ground at the bottom. cap. Each 5-foot section on
Prior to starting this You must jump over the the handstand walk will
workout, the athlete will barbell from both feet and count as 1 rep, and every
need to mark a foot line on land on both feet. One- calorie completed on the
the wall for the handstand footed jumping or stepping row will be equal to 1 rep.
push-ups (details in over is not permitted. The
Movement Standards next repetition will then wodwell.com/wod/agoq-18-3
section). This workout begin on the opposite side
begins with the athlete facing the barbell. Part B
standing tall. After the call Overhead Squat: The “BICOUPLET 1”
of “3, 2, 1 … go,” the barbell starts on the rack. 21-15-9 Reps for Time
athlete will kick up against While holding the barbell Snatches (85/55 lb)
the wall and perform 9 overhead with your arms Chest-to-Bar Pull-Ups
handstand push-ups, then fully extended, squat until
6 bar-facing burpees, then your hip crease is below Time Cap: 6 minutes
3 snatches. He or she will the top of your knee. Finish
then move back to the with your knees and hips This event will begin just

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handstand push-up and fully extended and arms after completing "Bicouplet
begin the next round. The locked out, holding the 2." Athletes will move
athlete’s score will be the barbell overhead. The only through stations of each
total number of repetitions weight allowed on the exercise. The event is
completed within the 5- barbell at the start of the complete when the athlete
minute time cap. 8:00 minutes, is 50/35Kg finishes the last rep of the
or 110/77Lbs from part A. kettlebell deadlift and
wodwell.com/wod/agoq-18-4 Any additional weight may crosses the finish line.
not be loaded prior to the
8:00 minutes and only one wodwell.com/wod/bicouplet-1
“BICOUPLET 2” barbell is allowed for this
12-9-6 Reps for Time workout. You must load
Snatches (135/85 lb) your own barbell without “CHAOS”
Bar Muscle-Ups help. The athlete is For Time 35/30 calorie
required to round up when SkiErg
Time Cap: 6 minutes converting from Kg to Lbs 30/25 Burpees to Bar
45/40 Single-Arm Dumbbell
Athletes will move through wodwell.com/wod/dxb-17-1- Overhead Squats (50/35
stations of each exercise. qualifier
The event is complete 40/45 Pistols
when the athlete finishes 25 Box Jump-Overs (42/36
the last rep of the bar “DXB 18.1
muscle-ups and crosses QUALIFIER” 110 ft Tumbler Pull
the finish line. Athletes will For Time Part A (400/300 lb)
have a brief rest before From 0:00-10:00, perform:
resetting and 60 Double-Unders Time Cap: 12 minutes
beginning Bicouplet 1. 10 Thrusters (110/80 lb)
60 Double-Unders The athletes will not know
wodwell.com/wod/bicouplet-2 20 Thrusters (110/80 lb) the movements or reps at
60 Double-Unders the start of the event. They
30 Thrusters (110/80 lb) will be informed of the
“CLEAN-AND- exercises and reps
JERK SPEED Rest until 10:00 required as they progress
LADDER” through each station.
Part B
For Time 3 rounds of wodwell.com/wod/chaos
Then, from 10:00-20:00,
Heavy Clean-and-Jerk
perform 5 Rounds of:
30 Double-Unders
15 Chest-to-Bar Pull-Ups
Round 1:

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Men: 245-255-265-270-275 This workout has two “CRIT”

lb different scores; Part A and
For Time 10 laps Bike
Women: 155-160-165-170- Part B. Part A begins with
(1,200± meters per lap)
175 lb the rope on the ground and
Time Cap: 1 minute the athlete standing tall. At
Time Cap: 30 minutes
the call of “3, 2, 1 … go,”
Round 2: the athlete will perform 60 All 40 athletes will race at
Men: 280-290-300-305-310 double unders and 10 one time. The race will
lb thrusters, followed by 60 begin with a rolling start.
Women: 180-185-190-195- double unders and 20 Once the pace bike has
200 lb thrusters and a last round exited the course, racing
Time Cap: 2 minutes of 60 double unders and 30 will begin and will continue
thrusters. If the athlete for 10 laps. A white flag
Round 3: completes all repetitions of will be flown to signify the
Men: 315-325-335-340-345 Part A before the 10:00 start of the final lap.
lb minute mark, the athlete
Women: 205-210-215-220- must rest until minute wodwell.com/wod/crit
225 lb 10:00 before beginning
Time Cap: 3 minutes Part B. At the 10:00 minute
mark, the athlete will begin “DXB 16.2
Athletes will race through a Part B with a time cap of
series of progressively 10:00 minutes (until the
heavier barbells, clean and 20:00 minute mark). Part B Part A
jerking each bar once begins with the rope on the For Time
before crossing the finish ground and the athlete 1000 meter Row
line. This event will be standing tall. The athlete
broken into 3 rounds: will perform 30 double Time Cap: 15 minutes
Quarterfinal, Semifinal and unders and 15 chest to bar
Final. Athletes will be pull-ups for 5 rounds. If at Part B
ranked by the time they the end of the 10 minutes As long as possible,
take to complete each the workout is not finished, perform:
ladder, or by the heaviest each missing repetition Unassisted Handstand Hold
weight they successfully counts as a second penalty
clean and jerk. A squat will In the first part of the
on top of the 10 minutes
not be required on the workout, the Athlete must
for Part A. Same rule
clean. row 1000m. The Athlete
applies for Part B.
starts seated on the rower,
wodwell.com/wod/clean-jerk- wodwell.com/wod/dxb-18-1- with feet in place – damper
speed-ladder qualifier and foot settings adjusted
prior. Rower screen must

page 93 of 310
April 17, 2019

start at 1000m and remain

“DOUBLES & “ECC in camera view for the
OLY” QUALIFIERS duration of the workout.
For Time 50 Double-Unders 15.1” The clock will countdown
5 Squat Snatches (185/135 from 3 and at the sound of
With a Running Clock
lb) the beep, the Athlete will
AMRAP in 5 Minutes (from
50 Double-Unders have 15 minutes to
4 Squat Snatches (205/145 complete a 1000m row.
10 Bar-Facing Burpees
lb) Athlete must not grip the
15 Thrusters (95/65 lb)
50 Double-Unders handle until start time.
20 Chest-to-Bar Pull-Ups
3 Squat Snatches (225/155 Athlete must remain on the
lb) saddle of the rowing
Then, 5 Minutes (from
50 Double-Unders machine for the entire row.
5:00-10:00) to Establish:
2 Squat Snatches (245/165 When the Athlete
5 Rep Max Low Hang
lb) completes the 1000m row,
he or she will use the
Scaling Choose loads for remaining time of the 15-
Then, For Time (starting at
the snatches that are minute time cap to
moderately heavy for you, continue with part 2 of the
25 Overhead Squats
with the final weight being workout. In the second part
(135/95 lb)
near your max. Athletes of the workout, the Athlete
75 Double-Unders
less familiar with squat must perform an
25 calorie Row
snatching should stay with unassisted handstand hold.
75 Double-Unders
a lighter weight Athletes will use the
25 Overhead Squats
throughout. Intermediate remaining time to perform
(135/95 lb)
Option For time: 50 the longest possible
double-unders 5 squat The WOD has 3 parts. Part handstand hold without the
snatches 50 double-unders 1 starts with a running use of any assistance or
4 squat snatches 50 clock; Part 2 starts at the objects. Handstand must
double-unders 3 squat 5:00 mark, Part 3 starts at be fully locked out with
snatches 50 double-unders the 10:00 mark. Score for only hands on the floor.
2 squat snatches Add Part 1 is total rounds plus Athletes may have a pad
weight to the snatch each reps completed under on the floor for their head.
round. Men: 135-145- 5:00; score for Part 2 is The athlete will have as
155-165 lb. Women: 95- heaviest weight many attempts as they
100-105-110 lb. successfully lifted (bar wish, making sure all
Beginner Option For cannot touch the ground attempts are on film and
time: 30 single-unders 5 between reps); score for within the time-cap. Total
squat snatches 30 single- part 3 is the time it takes time for both workouts is
unders 4 squat snatches 15 minutes. This workout

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30 single-unders 3 squat you to finish the work after has two scores: 1) First
snatches 30 single- the 10:00 mark (i.e.: if you Score: Row Completion
unders 2 squat snatches finish at 17:00, your score Time 2) Second Score:
Men: 65 lb. Women: 45 for part 3 is 7:00). Longest Unassisted
lb. Handstand Hold
wodwell.com/wod/doubles-oly 15-1 wodwell.com/wod/dxb-16-2-


QUALIFIER” 5-8-13 Reps for Time “DXB 17.2
Parallette Handstand Push- QUALIFIER”
With a running clock in 15
Ups (14/8 in) For Time 20 Bar Muscle-
minutes Part A
Kettlebell Deadlifts (2 x Ups
From 0:00-5:00, perform:
203/124 lb) 40/30 calorie Assault Bike
1 rep max Shoulder-to-
Overhead 20 Bar Muscle-Ups
89 feet Kettlebell Overhead Time Cap: 8 minutes
Part B
Lunges (2 x 53/35 lb)
From 5:01-15:00, AMRAP
of: Movement Standards
In the 2018 CrossFit Bar Muscle-Up: The
10 Toes-to-Bars
Games, men and women athlete must begin with or
15 Wall Ball Shots (20/14
completed 5 handstand pass through, a hang
lb, 9/10 ft)
push-ups and 5 kettlebell below the bar with arms
20 Box Jump Overs (24/20
deadlifts, 8 handstand fully extended and the feet
push-ups and 8 kettlebell off the ground. Kipping the
deadlifts, 13 handstand muscle-up is acceptable,
Shoulder to Overhead:
push-ups and 13 kettlebell but pull-overs, rolls to
Athlete will have five
deadlifts, then picked up 2 support and glide kips are
minutes to find 1 RM
53-lb. kettlebells (35 for not permitted. The heels
shoulder to overhead.
women) and lunged with may not rise above the
Workout begins when the
them overhead to the height of the bar during
clock starts 3,2,1... Go. The
finish line. When this the kip. At the top, the
barbell must be unloaded
workout made its first elbows must be fully
and can start off the rack.
appearance in the 2017 locked out while the
It is a shoulder to overhead
CrossFit Games, women athlete supports their body
(no clean required). Toes
had a different rep scheme above the bar with the
to Bar (T2B): Athlete
from the men. Women shoulders over or in front
must go from a full hang to
completed 3 handstand of the bar. Athletes must
having toes touch the pull
push-ups and 5 kettlebell pass through some portion
up bar. Both feet must be

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April 17, 2019

in contact with the bar at deadlifts, 5 handstand of a dip to lockout over the
the same time, inside the push-ups and 8 kettlebell bar. Only the hands, and
hands. The arms and hips deadlifts, then 8 handstand no other part of the arm
must be fully extended at push-ups and 13 kettlebell may touch the pull-up bar
the bottom and the feet deadlifts, before picking up to assist the athlete in
must be brought back their 2 35-lb. kettlebells for completing the rep.
behind the bar and behind the lunges. Assault Bike: This is
the body. Wall Ball required. No
Shots: The medicine ball wodwell.com/wod/fibonacci-final exceptions. Ride for 40
must be taken from the calories (30 for women). All
bottom of a squat, hip calories must be
crease below the knee, and “FICT 16.3 completed before the
thrown to hit the specified QUALIFIER” athlete steps off the bike
height (10 feet/ 9 feet). AMRAP in 10 minutes Part and continues with the bar
The ball must make A muscle-ups. Remember to
contact at or above target. From 0:00-7:00, AMRAP of: record the bike display
If the ball hits the below 3 Overhead Squats (70/45 before and once the
the target it is a no rep. kg) workout is complete,
The rep is counted when 3 Lateral Burpees clearly showing 40/30
the ball makes contact 30 Double-Unders calories.
with the target. If the ball 6 Overhead Squats (70/45
is dropped, it must come to kg)
a full stop on the ground qualifier
6 Lateral Burpees
before the athlete may 30 Double-Unders
pick it up for the next rep.
Box Jump Over: Each rep “DXB 18.2
If you complete the round
begins with a two-footed QUALIFIER”
of 6, complete a round of
jump. One foot jumps and 9, then go on to 12, etc. Part A
step-ups are not permitted. 4 Rounds for Time
The athlete must land on Part B 8 meter Front Rack Lunges
top before jumping off the From 7:00-10:00, AMRAP (110/80 lb)
other side. The athlete of: 8 Bar Facing Burpees
may not use their hand. Muscle-Ups 8 meter Front Rack Lunges
Equipment: When using (110/80 lb)
wallballs in Kilos instead of wodwell.com/wod/fict-16-3- 8 Bar Facing Burpees
Lbs the men are required qualifier 8 Bar Muscle-Ups
to use a minimum of 9Kg
and 6Kg for women. Part B
After 4 rounds, find max
wodwell.com/wod/dxb-16-3- weight of the following

page 96 of 310
April 17, 2019

qualifier complex:
“FICT 17.3
1 Hang Clean + 2 Front
Squats (3 successful
“DXB 17.3 AMRAP in 9 minutes Part A unbroken reps)
QUALIFIER” From 0:00-5:00, AMRAP of:
Clean-and-Jerks (90/55 kg) Time Cap: 15 minutes
Part A
From 00:00-08:00,
Part B This workout has two
From 5:00-9:00, AMRAP of: different scores; Part A and
50 Box Jump Overs (24/20
Burpee Ring Muscle-Ups Part B. There will be a
running clock and the
50 Toes-To-Bars wodwell.com/wod/fict-17-3- athlete will complete the 4
50 Double Kettlebell qualifier
rounds of Part A as quickly
Snatches (24/16 kg)
as possible before moving
to Part B of the workout. At
Part B “FICT 18.3
the call of “3, 2, 1 … go,”
From 08:00-16:00, QUALIFIER” the athlete will pick up the
For Time From 0:00-6:00, bar from the ground and
50 Double Kettlebell
perform 2 Rounds of: lunge forward 8 meters.
Snatches (24/16 kg)
10 Chest-to-Bar Pull-Ups Once the athlete reaches
50 Toes-To-Bars
10 Overhead Squats (40/25 the 8m mark, the athlete
50 Box Jump Overs (24/20
kg) then will perform 8 bar
facing burpees. Once the 8
Athletes may not begin Then, directly into 2 burpees are completed,
Part B before the 08:00 Rounds of: the athlete will then lunge
minute mark. Movement 8 Chest-to-Bar Pull-Ups back for 8 meters until
Standards Box Jump 8 Overhead Squats (60/40 reaching the initial starting
Overs: Start standing with kg) point and perform another
two feet on the floor. Jump set of 8 bar facing burpees
onto the top of a box of the From 6:00-9:00, perform 2 followed by 8 bar muscle-
specified height. Jump or Rounds of: ups. Once the 4 rounds are
step down onto the 6 Chest-to-Bar Pull-Ups complete, the athlete will
opposite side of the 6 Overhead Squats (80/55 begin Part B. For the
box. Both feet must touch kg) remainder of the time, the
the top of the box at the athlete must successfully
same time in order for the From 9:00-12:00, perform complete 1 hang clean and
rep to count, but you do 2 Rounds of: 2 front squats unbroken. If
not need to stand up 4 Bar Muscle-Ups all the requirements are
completely while on top of 4 Squat Snatches (90/60 not met during the allowed
the box. You may face any kg) time the rep will not count.

page 97 of 310
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direction while jumping on From 12:00-15:00, perform If the athlete completes all
and off the box. No part of 2 Rounds of: four rounds of Part A
your body other than the 2 Bar Muscle-Ups before the 15 minute mark,
bottom of your feet may 2 Squat Snatches (100/65 the athlete may begin part
touch the box in order to kg) B. If at the end of the 15
assist you up or catch your minutes Part A is not
balance. Step ups are not Athletes must perform the completed, each missing
permitted. required repetitions within repetition counts as a
Toes-To-Bar: In the toes- the time limit before they second penalty on top of
to-bar, the athlete must go can move on to the next the 15 minutes for Part A.
from a full hang to having round. If the athlete fails to The score for Part B will
the toes touch the pull-up complete the required then be 0.
bar. At the start of each repetitions within the time
rep, the arms must be fully cap, the score will be the wodwell.com/wod/dxb-18-2-
extended with the feet off total number of reps qualifier

the ground, and the feet performed.

must be brought back
behind the bar and the rest wodwell.com/wod/fict-18-3- “ECC
qualifier QUALIFIERS
of the body. Both feet must
come into contact with the 15.2”
bar at the same time,
“FICT 19.3 With a Running Clock
inside the hands.
QUALIFIER” AMRAP in 5 minutes (from
Double Kettlebell
Snatch: The first rep of a Part A 5 Bar Muscle-Ups
set may be taken directly For Time 5 Squat Cleans (155/105
overhead from the ground, From 0:00-12:00, perform: lb)
but successive reps will be 21 Alternating Dumbbell 5 Box Jumps (40/30 in)
from the hang. The athlete Snatches (50/35 lb)
must have both kettlebells 150 Double-Unders Then, 5 Minutes (from
hit lockout overhead, with 9 Ring Muscle-Ups 5:00-10:00) to Establish:
the arms at extension and
Max Load Complex of
the hand directly over the Part B 1 Clean
shoulder. The knees and From 12:00-14:00, 1 Hang Squat Clean
hips must be at full establish: 1 Front Squat
extension when the 1 rep max Snatch 1 Jerk
kettlebells are directly over
the shoulder. The athlete Is The workout starts with the
Then, For Time (starting at
NOT allowed to clean and athlete standing tall on the
jerk the kettlebells from floor and can only grab the
18-12-6 Repetitions of
the shoulders. It MUST be Dumbbell once “GO” is

page 98 of 310
April 17, 2019

snatched. announced and the timer Deadlifts (275/185 lb)

starts. The athlete must Strict Handstand Push-Ups
wodwell.com/wod/dxb-17-3- leave the barbell unloaded
qualifier until she/he has finished The WOD has 3 parts. Part
the last Muscle Up of the 1 starts with a running
second round, OR until the clock; Part 2 starts at the
“DXB 18.3 12:00min time cap is met. 5:00 mark, Part 3 starts at
QUALIFIER” The athlete MUST also the 10:00 mark. Score for
AMRAP in 20 minutes 9 continue to attempt Part 1 is total number of
calorie Row repetitions if failing to rounds plus reps
9 Double Kettlebell complete the two rounds completed under 5
Snatches (2x24/16 kg) and can NOT stand and minutes; score for Part 2 is
15 calorie Row wait for the time cap to be the weight successfully
15 Double Kettlebell run out before Snatching lifted for the entire
Snatches (2x24/16 kg) as that will result in a DQ complex (the bar may not
21 calorie Row in WOD 3B. Movement touch the ground until the
21 Double Kettlebell Standards: Dumbbell complex is complete);
Snatches (2x24/16 kg) Snatches: Both sides of score for part 3 is the time
27 calorie Row the Dumbbells must touch it takes you to finish the
27 Double Kettlebell the floor between the work after the 10:00 mark
Snatches (2x24/16 kg) athletes feet in the bottom. (i.e.: if you finish at 17:00,
At the top the athlete must your score for part 3 is
At the call of “3, 2, 1 … reach full extension of 7:00).
go,” the athlete will start knees, hip, shoulder, and
with 9 calories on the elbows with the dumbbell wodwell.com/wod/ecc-qualifiers-
rower and 9 double KB locked out straight over
snatches before returning head, (not with the arm to
to the rower to perform 15 the side or in front). The
“FICT 16.1
calories and then 15 athletes are permitted to
double KB snatches, swop hand “midair” or at QUALIFIER”
adding six calories and six the floor on the way AMRAP in 9 minutes Part A
reps of double KB snatch DOWN. Should the athlete From 0:00-6:00, AMRAP of:
every round for 20 be given a no rep the next 6 Thrusters (35/25 kg)
minutes. rep will count on either 6 Toes-to-Bars
side AS LONG AS there has
wodwell.com/wod/dxb-18-3- been a swop of hands and Part B
qualifier the dumbbell have touch From 6:00-9:00, establish:
the floor in the bottom. The 1 rep max Snatch
non working hand can NOT
touch the body at any At the call of "3-2-1-GO"

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“ECC point during a repetition. the athlete will pick the bar
Double-Unders: This is a up from the ground and
standard Double Under complete 6 Thrusters, after
15.3” with the rope passing twice 6 Thrusters the athlete will
AMRAP in 20 minutes 50 underneath the athletes proceed to the rig and
Wall Balls (20/14 lb) feet in one jump. perform 6 Toes To Bar and
50 Double-Unders Backwards skipping is NOT then repeat the couplet for
40 Box Jumps (24/20 lb) permitted. Tip From as many reps as possible
40 Toes-to-Bar Coach: We highly in the 6 minutes.
30 Chest-to-Bar Pull-Ups encourage your judge to Immediately at the end of
30 Bar-Facing Burpees be very strict with their 15.1a, 15.1b will
20 Cleans (145/100 lb) counting here as ONE no commence and the athlete
20 Jerks (145/100 lb) rep/missed rep will result will have 3 minutes to
10 Snatches (145/100 lb) in 5s added to your time. Establish a 1RM Snatch.
10 Muscle-Ups Ring Muscle-Ups: Filmed Movement Standards:
from the side so that we Thrusters: Squat clearly
If an athlete completes the can see the athletes FULL below parallel and drive
10 Muscle-Ups and has body in frame. In the bar up to full extension in
time remaining in the 20 bottom position the one movement. Elbows,
minute cap, begin round 2 athletes arms must be fully shoulders, hips and knees
starting with the wall balls. extended and the heels must be fully extended at
must pass behind the the top of the movement.
wodwell.com/wod/ecc-qualifiers- vertical plane from the Toes to Bar: At the
rings. In the top of the bottom of the movement
movement the athlete the athlete must hang with
must lock out her/his arms fully extended and
“FICT 16.2
elbows OVER the rings. both feet must be visibly
QUALIFIER” Locking out while “falling behind the vertical line of
AMRAP in 8 minutes Part A backwards” = no rep. the bar. At the top of the
From 0:00-5:00, perform 5- Barbell Snatch: The movement both feet must
10-15... reps of: barbell starts UNLOADED, visibly touch the bar
Deadlifts (100/70 kg) athletes are ONLY allowed WITHIN the athletes hands.
Wall Ball Shots (20/14 lb) to load barbell once they Snatch: This is a "Snatch
have finished the first part Anyhow" meaning that
Part B of Q-WOD 3, OR when they both a Power Snatch and a
Then, from 5:00-8:00, have reached the 12min Squat Snatch will be
establish: Time Cap. For a Snatch to allowed. The bar must be
1 RM Squat Clean count the barbell must be pulled in one movement
brought from the floor to from the floor to over head
wodwell.com/wod/fict-16-2- an supported overhead and there can be no

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qualifier position in one continuous change in direction (as in a

movements (any variations clean and jerk) for the rep
of clean and jerks, or to be counted. At the top
“FICT 17.2 where the bar touches the of the movement the
QUALIFIER” athletes body anywhere athlete must stand tall with
AMRAP in 7 minutes 500 above the hip will result in both feet next to each
meter Row a no rep). The athlete can other and a fully extended
chose either a Power body (same as in the
From the remaining time, Snatch or Squat Snatch Thruster). Hang snatches
AMRAP of: Variation. The athlete must are not allowed. - Clips
Toes-to-Bars finish the repetition by must be used at all times
3 Burpee Over the Rower standing tall with knees, on both sides of the
hopes, shoulders, and barbell.
Every time the athlete elbows fully locked out
goes down from the bar with the barbell being held wodwell.com/wod/fict-16-1-
in a position of control qualifier
after the toes-to-bar, he or
she needs to perform 3 directly over the athlete.
burpees over the rower for
wodwell.com/wod/fict-19-3- “FICT 17.1
a penalty. The burpees
should be two-foot takeoff
qualifier QUALIFIER”
and landing. For the toes- AMRAP in 10 minutes From
to-bar, the athlete needs to 0:00-6:00, AMRAP of 3-6-9-
“FTD 12.3
start behind the vertical 12...etc of:
plane before kicking the QUALIFIER” Thrusters (50/35 kg)
toes up to the bar. Both For Time 10 Overhead Chest-to-Bar Pull-Ups
toes should hit the bar. If Squats (43/20 kg)
the athlete fails to break 20 Hang Cleans (43/20 kg) Then, from 6:00-10:00,
the vertical plane or only 30 Front Squats (43/20 kg) establish:
one toe touches the bar, 40 Wall Ball Shots (9/6 kg) 1 Rep Max Hang Squat
there will be no repetition. 100 Double-Unders Snatch

wodwell.com/wod/fict-17-2- Time Cap: 8 minutes wodwell.com/wod/fict-17-1-

qualifier qualifier
Overhead squats: In this
movement, the bar must
“FICT 18.2 be kept above the head all “FICT 18.1
QUALIFIER” along the movement with QUALIFIER”
AMRAP in 12 minutes Part the arms extended. In the For Time Part A
A low position, the hollow of From 0:00-6:00, 12-9-6
the hips must pass under

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From 0:00-8:00, AMRAP of: the knees. In the high reps of:
4 Deadlifts (100/65 kg) position, the knees and Hang Cleans (70/45 kg)
4 Lateral Burpees hips should be in full Thrusters (70/45 kg)
8 Deadlifts (100/65 kg) extension aligned with the
8 Lateral Burpees shoulders. The bar must be Part B
controlled and in the axis From 6:00-9:00, AMRAP of:
Add 4 reps in each of the heels. Hang Toes-to-Bars
movement after cleans: Each repetition 3 Hang Cleans (70/45 kg)
completing each round. must start in suspension
above the knees. Each Every time you come off
Part B repetition must finish with the bar for the toes-to-bar,
From 8:00-12:00, establish the bar at the shoulders perform 3 hang cleans for
1 rep max of: and the elbows clearly a penalty.
Squat Clean forward with respect to the
axis of the bar. Knees and wodwell.com/wod/fict-18-1-
wodwell.com/wod/fict-18-2- hips should be fully
qualifier extended. All variations of
the movement are allowed
“FICT 19.1
(power, with bending ...) as
“FICT 19.2 long as the previous QUALIFIER”
QUALIFIER” standards are respected. AMRAP in 15 minutes 50
AMRAP in 7 minutes 5 Front squats: In this calorie Row
Toes-to-Bars movement, the bar must 10 Burpees Over the Rower
4 Chest-to-Bar Pull-Ups be in front position on the 40 Wall Ball Shots (20/14
3 Hang Squat Cleans bust. In the low position, lb)
(155/105 lb) the hollow of the hips must 10 Burpees Over the Rower
2 Front Squats (155/105 lb) pass under the knees. In 30 Deadlifts (135/95 lb)
1 Shoulder-to-Overhead the high position, the 10 Burpees Over the Rower
(155/105 lb) knees and hips should be 20 Handstand Push-Ups
in full extension aligned 10 Burpees Over the Rower
The workout starts with the with the shoulders. The bar 10 Thruster (135/95 lb)
athlete standing on the must be controlled and in 10 Burpees Over the Rower
floor until “GO” is the axis of the heels. Wall
announced and the timer ball shots: In this The workout starts with the
starts. Athletes may string movement, the ball must athlete seated on the
reps together on the pull- start from a low squat Concept 2 Rower and the
up bar, i.e. go straight from position, hollow hips under rower set for “JUST ROW”
Toes To Bar into Chest To the knees and must be setting clearly displaying
Bar Pull Ups. Athletes may thrown at a target 3 CALORIES. The athlete
also string reps together meters high for men and must be seated on the

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on the Barbell Complex. IF 2.75 meters for women. If Concept 2 Rower until the
an athlete chooses to drop the ball does not hit the monitor clearly displays 50
bar in between target, repetition does not Calories, only after that
movements, make sure to count. Bouncing the ball on can the athlete let go of
read up on specific the ground is not allowed. the handle and unstrap the
movement standards on Double-unders: The rope feet. The athlete will
how to start with the next must pass twice around complete the movements
repetition. Movement the body on each and reps in the designated
Standards: jump. Double-turn order. IF an athlete finishes
Toes-to-Bar: Filmed from attempts do not count. the 10 Burpees after the
the side so that we can see Score: The time taken to 10 Thrusters, he/she will
the athletes FULL body in complete the exercise return to the Rower to start
frame. We must also see sequence. If the time limit round number two. Only
both heels pass behind the is exceeded then it will be fully completed reps once
vertical plane of the pull up necessary to add 1 second the timer hits 15:00min will
bar in the bottom, and by repetitions not carried count towards the athletes
both feet touching the bar out. score. Movement
in between the athletes Standards Row: Must be
hands at the top of the wodwell.com/wod/ftd-12-3- a Concept 2 Rower (no
movement. Chest-to-Bar qualifier other brands or makes are
Pull-Ups: Filmed from the allowed). Filmed from
side so that we can see the behind with monitor clearly
athletes FULL body in “FTD 13.3 in screen at all times. The
frame. We must see QUALIFIER” athlete must hold on to
straight arms in the 21-15-9 Reps for Time handle and have feet
bottom, and any part of Deadlifts (100/70 kg) strapped in until 50
the athletes torso below Box Jumps (24/20 in) calories are clearly
the collar bone touching Kettlebell Swings (32/16 achieved on the monitor.
the bar in between the kg) Burpee Over Rower: The
athletes hands at the top athlete must be facing the
of the movement. Hang wodwell.com/wod/ftd-13-3- camera when performing
Squat Cleans: The athlete qualifier these. Standard Burpee
must first deadlift the bar Rules apply, meaning that
to a fully extended position there must be a two foot
before performing the first “FTD 14.3 jump out and in and also a
Hang Squat Clean at any QUALIFIER” two foot jump and landing
point when the bar has For Time 20 Handstand over the rower. Wall
been taken from the floor. Push-Ups Balls: Standard Wall Ball
When performing 50 Double-Unders Rules. For a rep to count
consecutive repetitions the the Athlete must squat

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athlete must only lower the 30 Pull-Ups below parallel and throw
bar to anywhere below the 50 Double-Unders the ball to a height that is
hip & above the knees to 40 Toes-to-Bars ABOVE the measured out
start the next rep. Make 50 Double-Unders line. Any part of the Wall
sure to stand each rep up 50 Alternating Pistols Ball touching the taped line
FULLY as lack of full 50 Double-Unders will equal a NO REP.
extension will result in a Deadlifts: The athlete
NO REP. Front Squats: Time Cap: 12 minutes must film this from the side
The athlete can perform and the each rep must
the first Front Squat For each remaining start with both sides of the
immediately after the last repetition not completed in loaded barbell touching the
Hang Squat Clean. If the the time cap, the athlete floor simultaneously. At the
athlete drops the bar in will add a second to his top of the Deadlift the
between those two time. The workout starts athletes shoulders are
movements she/he must with the athlete standing clearly behind the barbell
first clean the weight and on the ground. with a full extension of
stand it all the way up Pull-Ups: You can use knees & hips. Handstand
BEFORE starting the Front strict, kipping or butterfly Push-Ups: These must be
Squat. A Squat Clean will pull-ups. You may use any filmed from the side so
NOT count as a Front Squat grip you want. To validate that we can clearly see
at any point. Shoulder- each repetition, the rep that the Shoulders, Hips,
to-Overhead: This starts with arms fully and Knees are fully open at
repetition CAN be following extended and feet off the the top of the movement.
immediately after the last ground. The chin must The athletes glutes can not
Front Squat, i.e. a Thruster pass the bar at the top of touch the wall at the top of
is permitted. The athlete the movement. Double- the movement, but are
can also chose to stand tall Unders: To validate each allowed to do so at any
with the bar before the repetition, the rope has to other point during the
Shoulder To Over Head and pass 2 times under the repetition.
then re-dip - to perform athlete's feet. Handstand
any kind of approved Push-Up: To validate each wodwell.com/wod/fict-19-1-
movement, such as push repetition, start with your qualifier

presses, any variations of arms extended and feet's

jerks, etc. No matter what in contact with the wall.
variation the athlete Bring your head at the “FTD 12.1
chooses she/he must stand same level as your hands QUALIFIER”
tall with both feet in line in the bottom position and AMRAP in 7 minutes 7 Pull-
and demonstrate a full return to arms extended Ups
extension before lowering position with your feet 7 Toes-to-Bars
the bar. against the wall to 7 Push-Ups

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wodwell.com/wod/fict-19-2- complete the repetition. 7 Air Squats

You may use an abmat if
you adapt your hand's The WOD starts in a
height to be at your head's standing position. Each
“FTD 12.2 point of contact. Toes-to- repetition counts for the
QUALIFIER” Bars: Stats in the same final score. Pull ups: the
For Load 1 Rep Max position in a pull-up. To arms must be stretched
Deadlift validate each repetition, down the movement, the
1 Rep Max Back Squat both feet must pass behind chin must pass the bar in
1 Rep Max Shoulder-to- the vertical axis formed by the up position. Toes to
Overhead the bar on each rep. Arms bar: the feet must pass
extended, bring both feet the vertical axis formed by
Time Cap: 9 minutes on the bar (between your the bar in the low position,
hands). Toes have to touch the arms must be
The training starts in the bar at the same time to stretched in the low
standing position, the complete the repetition. position. The toes must
athlete will use the same Pistols: To validate each touch the bar at the same
bar for the 3 movements, repetition, the movement time between the hands in
he will have to execute the starts with the athlete the up position. Push ups:
3 movements in the order standing up on one leg The bust should touch the
(Raised of ground / Squat / straight and hips extended. ground in a low position,
Thrown). The athlete can Squat on one leg until the hips and shoulders should
manage the 9 minutes as it crease hips pass below the leave the ground at the
suits him (example: 2 min knee and come back in the same time. The arms must
of deadlift, 3 min of back top position to complete a be stretched in the high
squat, 4 min of thrown), he repetition. Alternate legs position. Air Squats: In
can do as many tests as he for each rep. the low position, the hips
wants as the movements should pass under the top
are respected and that the wodwell.com/wod/ftd-14-3- of the knees, in the high
qualifier position, the hips and
time limit is respected.
Only the athlete can touch knees should be in full
his bar to load or unload, extension.
at the start of the training
“FTD 15.3
the bar must be QUALIFIER” wodwell.com/wod/ftd-12-1-
unloaded. The use of a AMRAP in 7 minutes From
rack is allowed. The athlete 0:00-3:00, perform:
can warm up as he Chest-to-Bar Pull-Ups “FTD 13.1
wishes before starting the
training. Deadlift: 1 minute Rest
The movement is a classic For Time 100 Double-

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deadlift with hands on the From 4:00-7:00, perform: Unders

outside of the knees, the 150 Wall Ball Shots (20/14 50 Wall Ball Shots (20/14
sumo-style deadlift is not lb) lb)
allowed. The hips and 30 Chest-to-Bar Pull-Ups
knees are fully extended Chest-to-Bar: The athlete 100 Double-Unders
and the shoulders are starts hanging from the bar
behind the bar in the up with extended arms with Time Cap: 10 minutes
position. The arms must be feet on the ground. He will
stretched all along the then execute a pull up until wodwell.com/wod/ftd-13-1-
movement, you can not his chest touches the bar qualifier

deliberately bounce the for the repetition to count.

bar. Drop the bar once full Each repetition must start
repetition is allowed Back from a fully extended arm “FTD 14.1
Squat: The bar should be position. Wall Ball Shots: QUALIFIER”
held behind the back of the The movement starts with 21-15-9 Reps for Time
neck on the athlete's the athlete standing in Thrusters (95/65 lb)
shoulders. In the low front of a wall ball. He will Pull-Ups
position, the hips should catch the ball and put
pass under the top of the himself in a squat position See: "Fran" Benchmark
knees, in the high position, with the crease of the hips WOD Thruster: For the
the hips and knees should below the knees. He will bottom of thruster, this is a
be fully extended. then stand up and throw standard barbell thruster in
Shoulder to the ball at the requested which the barbell moves
overhead: Each repetition height and reach the from the bottom of a front
starts with the bar on the target (3 meters for men squat to full lockout
shoulders and finished with and 2.7 meters for overhead. The bar starts
the bar over the head and women). The repetition will on the ground. No racks
arms outstretched. All count when the ball hits allowed. The hip crease
styles of throwing are the target. If time is called must pass below the
allowed (strict press, when the ball is in the air, knees. A full squat clean
thrown force, thrown the repetition will not into the thruster is allowed
power, thrown standing, count. Scoring: If you if the bar is on the ground.
thrown slit ...), as long as complete 150 repetitions, For the top of thruster, the
the elbows, shoulders, hips your score is the total time barbell must come to a full
and knees are in full to complete the workout lockout overhead with the
extension and with the bar (before the 7 minute time hips, knees and arms fully
they are aligned above the cap). If you do not extended, and the bard
heels with feet together. complete 150 repetitions, directly over the body.
Score: The sum of the your score will be the cap Pull-Up: You may do a
heaviest loads on each time plus the number of strict, kipping or butterfly

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movement in kilograms. repetitions not completed pull-up. You may use any
in seconds. grip you want. Your arms
wodwell.com/wod/ftd-12-2- must be fully extended in
qualifier wodwell.com/wod/ftd-15-3- the bottom position. The
qualifier chin must pass the bar.
Each repetition must start
“FTD 13.2 with feet's off the ground.
For Time Ground-to- QUALIFIER” wodwell.com/wod/ftd-14-1-
Overhead Ladder For Time 100 Double-
Male: 80-90-100-110-115-
“FTD 15.1
120-125-130-135-140-145 Then, 3 Rounds of:
kg 20 Wall Ball Shots (20/14 QUALIFIER”
Female: 40-50-60-70-75- lb) For Time 50 Double-Unders
80-85-90-95-100-105 kg 7 Ring Muscle Ups 40 Toes-to-Bars
30 Snatches (75/55 lb)
wodwell.com/wod/ftd-13-2- Then, 20 Overhead Squats (75/55
qualifier 100 Double-Unders lb)

wodwell.com/wod/ftd-16-3- Time Cap: 7 minutes

“FTD 14.2 qualifier
QUALIFIER” Double under : the rope
AMRAP in 7 minutes 3 passes twice under the
“FTD 17.2 feet of the athlete between
Deadlifts (265/175 lb)
6 Burpees Over the Bar QUALIFIER” each jump. The athlete
9 Box Jumps (60/50 cm) For Load 1 Rep Max Squat jumps together. Toes to
Clean bar: athlete start hanging
Deadlift: To validate the vertically to the bar the
movement, the bar must wodwell.com/wod/ftd-17-2- feet are not in contact with
be on the ground. Lift the qualifier the ground, the arms are
weight. Your body, legs stretched. Both feet come
and elbows have to be on a to touch the bar between
straight line at the end of “FTD 18.1 the hands of the athlete
the movement. Shoulders QUALIFIER” simultaneously, between
must be slightly behind the each rehearsal the athlete
AMRAP in 7 minutes 11
bar at the end of the completely re-opens his
Push Presses (50/35 kg)
movement. The sumo grip hips and finds a horizontal
30 Double-Unders
is not permitted. The position outstretched
athlete must not use the arms. The feet must pass

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rebound. Burpees Over Push Press: Departure behind the vertical axis of
the Bar: A repetition from the ground. The the bar. Snatch: The bar is
consists of a burpee and a athlete must raise the bar resting on the ground, the
jump over the bar. To from his shoulders to athlete brings it over his
validate the movement, above his head. He can use head in one fluid motion
chest must be on the a dip/flex before pushing and finishes his standing
ground at the bottom the bar. Push Jerk or any hips standing in overhead
position of the burpee. The other kind of shoulder to position. The athlete must
athlete must jump over the overhead is not show control of his bar,
bar with both feet leaving accepted. At the start of finish with his elbows, hips
the ground at the same the movement the bar and knees locked. The bar
time. Box Jump: To must be in contact with the must touch the ground
validate the movement, shoulders and at the end of between each repetition.
the athlete must land on the movement the bar Overhead Squat: The
the box with both feet at must clearly be in the athlete starts with the bar
the same time. Hips and frontal plane of the athlete in overhead position,
knees must be fully in overhead position; ie: elbows, hips and extended
extended and the top bar, shoulders, hips and knees. The athlete flexes
position must be knees aligned. The use of his legs until the hollow of
controlled. You may step the rack is invalid. his hip passes below his
down from the box. Double-Unders: It is a knee before resuming
standard double jump in standing with the bar still
wodwell.com/wod/ftd-14-2- which the rope passes in the overhead position.
qualifier completely underfoot twice
for each jump. The rope wodwell.com/wod/ftd-15-1-
must turn forward for qualifier
“FTD 15.2 repetition to count.
wodwell.com/wod/ftd-18-1- “FTD 16.1
For Time 10-9-8-7-6-5-4-3-
2-1 reps of:
qualifier QUALIFIER”
Deadlifts For Time 10-9-8-7-6-5-4-3-
Handstand Push-Ups 2-1 reps of:
“FTD 18.4
Power Snatches (52/34 kg)
Time Cap: 10 minutes QUALIFIER” Burpees Over the Bar
EMOM in 10 minutes From
Choose your own weights 0:00-2:00, perform: Time Cap: 8 minutes
in pounds for the deadlifts. 15 Box Jumps (60/50 cm)
If you complete the WOD in 5 Snatches (60/40 kg) wodwell.com/wod/ftd-16-1-
the cap time, your score qualifier
will be the total weight you If completed before 2

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raised. If you lift the same minutes, perform:

weight as another athlete, 15 Box Jumps (60/50 cm) “FTD 16.4
your tie break will be the 5 Snatches (70/50 kg) QUALIFIER”
time you'll have to For Load Back Squat
complete the WOD. If you If completed before 4 Deadlift
do not finish the WOD in minutes, perform: Shoulder Press
the allotted time, your 15 Box Jumps (60/50 cm)
score will be your number 5 Snatches (80/55 kg) Time Cap: 15 minutes
of reps and your tie break
will be 00:00 If completed before 6 Score is the accumulated
minutes, perform: load from the three lifts.
wodwell.com/wod/ftd-15-2- 15 Box Jumps (60/50 cm)
qualifier 5 Snatches (90/60 kg) wodwell.com/wod/ftd-16-4-
If completed before 8
“FTD 16.2 minutes, perform:
QUALIFIER” 15 Box Jumps (60/50 cm) “FTD 17.3
For Time 2000 meter Row 5 Snatches (100/65 kg) QUALIFIER”
3 Rounds for Time 500
Time Cap: 9 minutes You have 2 minutes to
meter Row
complete each
20 Toes-to-Bars
wodwell.com/wod/ftd-16-2- round. When a round is
5 Overhead Squats
qualifier completed, 2 minutes are
added to the time and you
Increase weight for
can proceed to the next
Overhead Squats each
“FTD 17.1 round without
QUALIFIER” waiting. Your Score is the
Round 1: 135/95 lb
time taken to complete
AMRAP in 8 minutes 2 Ring Round 2: 155/105 lb
this workout. In
Muscle-Ups Round 3: 175/115 lb
this workout, another
4 Handstand Push-Ups
person may assist the wodwell.com/wod/ftd-17-3-
8 Kettlebell Russian Swings
athlete barbell during the qualifier
(32/24 kg)
workout, or multiple
barbells may be used. If
qualifier the athlete does not finish “FTD 18.2
the workout, his score is QUALIFIER”
the number of reps
4 Rounds for Time 10
“FTD 17.4 completed. Box
Squat Cleans (70/45 kg)
Jump: Every rep must
15 Burpees Over the Bar
begin with both feet on the

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QUALIFIER” floor. The rep finishes with 20/16 calorie Row

hips and knees fully open
AMRAP in 10 minutes Part
while in control of the Time Cap: 18 minutes
box. You can jump as long
Max Reps in 2 minutes of:
as both feet start on the Squat Clean: The barbell
ground and both feet end begins on the ground.
(115/75 lb)
on the box in control. Touch and go is permitted.
Snatch: For the snatch, No bouncing or dropping
Part B
the barbell begins on the and catching the barbell on
From 2:00-10:00, perform
ground and must be lifted the rebound. Once
one round of:
overhead in one dropped, the barbell must
100 Double-Unders
motion. Touch-and-go is settle on the ground before
21 Burpee Box Jumps
permitted. No bouncing or beginning the next
(24/20 in)
dropping and catching the repetition. The athlete
75 Double-Unders
barbell on the must pass through a full
15 Burpee Box Jumps
rebound. Once dropped, squat with hips below the
(24/20 in)
the barbell must settle on knees. A power clean or
50 Double-Unders
the ground before the split clean followed by a
9 Burpee Box Jumps (24/20
athlete begins the next front squat will be
repetition. Any types of permitted. The rep is
snatch is permitted. The complete when the
qualifier barbell must be overhead, athlete’s hips and knees
with the hips, knees and are fully extended, and the
arms fully extended, and bar is resting on the
“FTD 18.3 the bar directly over the shoulders in the front rack
gold. This not a ground to position with the elbows in
overhead any way. front of the bar. Burpees
For Time 3 Rounds of: Over the Bar: The
30 Toes-to-Bars wodwell.com/wod/ftd-18-4- movement starts with the
30 Wall Ball Shots (9/6 kg) qualifier athlete on one side of the
bar. The athlete then lies
Then, 2 Rounds of: on the floor; chest and
20 Chest-to-Bar Pull-Ups “GG 14.2 thighs must touch the
20 Handstand Push-Ups QUALIFIER” floor. The athlete stands up
AMRAP in 16 minutes 50 above the bar for the rep
Finally, 1 Round of: to count. Both feet must
calorie Row
10 Bar Muscle-Ups take off from the floor in
20 Pull-Ups
40 Back Squats (135/95 lb) the same time. The rep
Time Cap: 20 minutes counts when the athlete
20 Pull-Ups
30 Front Squats (115/75 lb) land on the other side of

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April 17, 2019

Toes-to-Bar: On the toes 20 Pull-Ups the bar. Any other

to bar, the athlete must 20 Overhead Squats (95/65 bodypart is allowed to
start hanging on the bar lb) touch the bar. Row: The
and bring his feet in 20 Pull-Ups monitor on the rower must
contact with the bar. At the be set to zero at the
beginning of each wodwell.com/wod/gg-14-2- beginning of each row. The
repetition; the arms must qualifier athlete can judge the
be fully stretched, and the monitor between each
feet in a vacuum. On the round. The athlete must
movement return the feet “GG QUALIFIER stay seated on the rower
must go back behind the 15.2” until the monitor reads 20-
axis formed by the bar. All With a Running Clock in 20 16 calories.
types of grip are allowed. minutes From 0:00-6:00:
Both feet must touch the Establish a 1-Rep Max wodwell.com/wod/ftd-18-2-
bar at the same time inside qualifier
the hands for repetition to
count. Wall Ball From 6:00-14:00 AMRAP:
Shot: During the wall ball “GET A GRIP”
30 Double-Unders
shot; the repetition must 15 Chest-to-Bar Pull-ups For Time 50 Double-Unders
begin with a squat, the hip 30 Double-Unders 20 Deadlifts (100/70 kg)
must pass under the folds 15 Toes-to-Bar 20 Box Jumps (24/20 in)
of the knee. The medicine 20 Kettlebell Swings (24/16
ball must be launched on From 14:00-20:00: kg)
the specific target. The Establish a 1-Rep Max 20 Toes-to-Bars
center of the med ball Snatch 20 Kettlebell Swings (24/16
must hit the target or kg)
above the target. If the wodwell.com/wod/granite- 20 Box Jumps (24/20 in)
med ball touches below or games-qualifiers-15-2 20 Deadlifts (100/70 kg)
does not touch the wall, it 50 Double-Unders
is a no rep. If the med ball
falls on the top ground, “GG QUALIFIER Time Cap: 8 minutes
you can not go back to the 16.1”
next rep using the bounce wodwell.com/wod/get-a-grip
AMRAP in 15 minutes 10
of the ball. The med ball Squat Clean-and-Jerks
must be motionless on the (135/85 lb)
ground before starting the “GG 14.3
15 Bar-Facing Burpees
next rep. Chest-to-Bar 8 Squat Clean-and-Jerks QUALIFIER”
Pull-Up: It's a classic (185/115 lb) AMRAP in 9 minutes 12-10-
chest to bar. Suspended, 15 Bar-Facing Burpees 8-6-4-2-4-6-8-10 reps of:
kipping or butterfly chest Deadlifts (225/155 lb)

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April 17, 2019

to bar are allowed as long 6 Squat Clean-and-Jerks Burpees

as the standards are (225/145 lb)
respected. The arms 15 Bar-Facing Burpees wodwell.com/wod/gg-14-3-
should be fully stretched 4 Squat Clean-and-Jerks qualifier

down the movement, with (275/175 lb)

feet in the air. At the top of 15 Bar-Facing Burpees
the movement, the chest 2 Squat Clean-and-Jerks “GG QUALIFIER
should clearly come into (305/200 lb) 15.3”
contact with the bar below 15 Bar-Facing Burpees AMRAP in 17 minutes 50
the collarbones. Max Reps of Squat Clean- calorie Row
Handstand Push-Up: As and-Jerks (315/205 lb) 50 Wall Ball Shots (20/14
a priority, the athlete must lb)
establish the mark to wodwell.com/wod/granite- 50 Shoulder to Overhead
perform the hspu games-qualifiers-16-1
(115/85 lb)
(standard open). For the 50 Box Jumps (24/20 in)
first step, measure the
distance between the “GG QUALIFIER wodwell.com/wod/granite-
elbow and the athlete's 16.4” games-qualifiers-15-3
closed fist. For the second For Time
stage, the athlete must 5–10–15–20–15–10–5 Reps
stick his back to the wall, of “GG QUALIFIER
feet hip width and heels Overhead Squats (115/75 16.2”
touching the wall while lb) AMRAP in 17 minutes 50
standing. A line must be Toes-to-Bar calorie Row
drawn above the head to 50 Wall Ball Shots (20/14
mark the size of the wodwell.com/wod/granite- lb)
athlete. Starting from the games-qualifiers-16-4
50 Shoulder-to-Overheads
line drawn, take half the (115/85 lb)
size measured in step 1 to 50 Box Jumps (24/20 in)
mark a second line on the “GG QUALIFIER
wall. This line will be the 17.2” wodwell.com/wod/granite-
target to validate the AMRAP in 6 minutes 6 games-qualifiers-16-2
handstand push up. The Deadlifts (225/155 lb)
line must be marked by a 6 Bar Facing Burpees
tape, magnesia or tape, “GG QUALIFIER
the judge can hand it wodwell.com/wod/granite- 16.5”
during the workout if it games-qualifiers-17-2
AMRAP in 14 minutes 70
fades. Each handstand
starts with the feet above
7 Ring Muscle-Ups
the line and ends with the

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April 17, 2019

feet at the above this “GG QUALIFIER 7 Snatches (155/105 lb)

line. The arms should be
stretched with the heels in wodwell.com/wod/granite-
contact with the wall. In For Time 60 calorie Row games-qualifiers-16-5

the low position; the head 80 Wall Ball Shots (20/14

must be in contact with the lb, 10/9 ft)
ground.Hands and head 100 Double-Unders “GG QUALIFIER
must be on the same 40 calorie Row 17.3”
surface. For example, if the 60 Wall Ball Shots (20/14
For Time From 0:00-4:00:
athlete uses an abmat; he lb, 10/9 ft)
2 Rounds of:
must use two flat under his 80 Double-Unders
12 Overhead Squats (95/65
hands to allow him to be at 20 calorie Row
the same height. The top 40 Wall Ball Shots (20/14
12 Toes-to-Bars
of the Abmat must be at lb, 10/9 ft)
the same level as the top 60 Double-Unders
If completed before 4:00,
of the plates. The heels do then from 4:00-8:00:
not need to be in contact 2 Rounds of:
with the wall in the down 10 Overhead Squats
position, but must touch (135/95 lb)
above the mark at the “GG QUALIFIER 12 Toes-to-Bars
beginning and end of the
movement. Kipping is
If completed before 8:00,
allowed. Bar For Time 3 Rounds of: then from 8:00-12:00:
Muscle-Up: On the 12 Chest-to-Bar Pull-Ups 2 Rounds of:
muscle-up bar, the athlete 12 Alternating Dumbbell 8 Overhead Squats
must go through a Snatches (50/35 lb) (165/115 lb)
suspended position, arms 12 Toes-to-Bars
fully extended and feet not Tie Break Time Recorded.
touching the If completed before 12:00,
ground. Muscle-up kipping Then immediately after, 3 then from 12:00-16:00:
is accepted, but pull-over, rounds of: 2 Rounds of:
roll-to-support and glide 12 Bar Muscle-Ups 6 Overhead Squats
kips are not allowed. Heels 12 Alternating Dumbbell (185/125 lb)
must not pass the height of Snatches (50/35 lb) 12 Toes-to-Bars
the bar during kip. At the
top of the movement, the Time Cap: 12 minutes Time Cap: 16 minutes
elbows must be fully
extended when the athlete Athletes begin standing wodwell.com/wod/granite-
is in the support position under their pull up bar. At games-qualifiers-17-3
above the bar with the the start of the timer, the

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April 17, 2019

shoulders in front of the athlete will complete 12 of

bar. Only the hands, and chest to bar pull ups (see “GG QUALIFIER
no other part of the arm scaled options below). 18.1”
should touch the pull up After their 12th rep, the Complete as much as
bar to finish the rep. Once athlete will then move to possible in 14 minutes 15
at the top, the hands their dumbbell and Burpees Over Concept 2
should stay in contact with compete 12 alternating Erg
the bar, and the arms dumbbell snatches. After 40/30 Calorie Row
should support the their 12th rep, they will 15 Burpees Over Concept 2
athlete's body at all repeat for two more Erg
times. Removing hands rounds. Once done with 40/30 Calorie Row
and staying at the top of the third round, the athlete 15 Burpees Over Concept 2
the bar is not allowed. will immediately move into Erg
12 bar muscle ups (see
wodwell.com/wod/ftd-18-3- scaled options below). In the remaining time:
qualifier Once their 12th rep, the Establish a 1-RM Snatch
athlete will then move to
their dumbbell and The workout begins with
“GG 14.1 compete 12 alternating 14 minutes on the clock
QUALIFIER” dumbbell snatches. After and the athlete standing
AMRAP in 12 minutes 15 their 12th rep, they will upright beside the Concept
Squat Clean to Overheads repeat two more rounds. 2 rower. At the start of the
(95/65 lb) The score for this workout timer, the athlete will
15 Squat Clean to is for time. Do not round complete their assigned
Overheads (135/95 lb) up partial seconds. If time number of burpees over
15 Squat Clean to capped, add 1 second for the rower – see division
Overheads (185/135 lb) every missed rep in the 12 standards for reps. Upon
15 Squat Clean to minute cap. Tiebreak This completing the final
Overheads (225/155 lb) workout includes a burpee, the athlete will
Max Repetition Squat tiebreak. If all 144 reps move to the rower and
Clean to Overheads (Rx) or 132 reps ( Int. / complete their assigned
(275/185 lb) Scaled) are completed calories – see division
prior to the 12-minute time standards for required
The athlete's score will be cap, your score will be your calories. The athlete must
the total number of total time, and there will remain on the rower with
successfully completed be no tiebreaker. However, the handle in hand until
repetitions within the 12 if you are not able to the monitor registers their
minute CAP. A secondary, complete the entire final calorie. Upon
tiebreak score will also be workout in the allotted completing the row, the
entered for the time time, a tiebreaker will be athlete will complete an

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elapsed after completing factored into your final additional set of burpees
your heaviest set of 15 score. During the workout, over the rower, row their
repetitions. be sure to note your time assigned calories and
at the end of your 72 reps. finish with a final set of
wodwell.com/wod/gg-14-1- When you submit your burpees over the rower.
qualifier score, there will be a space When the athlete has
for your final time and an completed the assigned
additional field for you to burpees and calories they
“GG QUALIFIER enter the elapsed time at will use the remaining time
15.1” which you completed your on the clock to establish
AMRAP in 10 minutes 5 72nd rep. In the case their 1-rep max snatch.
Hang Squat Cleans where two athletes have This workout will have 2
(155/105 lb) the same score (total scores. The first score will
7 Bar-Facing Burpees number of reps), the be the time within which
athlete with the lower the athlete completes their
wodwell.com/wod/granite- tiebreak time will be burpees and rowing (if the
games-qualifiers-15-1 ranked higher. Note: All athlete does not complete
tiebreak times must be the couplet in the 14
reported in elapsed time, minutes, their score is the
“GG QUALIFIER not in time remaining. If number of reps
15.4” you are using a countdown completed). Athletes
AMRAP in 13 minutes 10 timer, you must convert to should not round up partial
Deadlifts (225/155 lb) elapsed time before seconds. The athlete’s
5 Ring Muscle-Ups reporting your score. For score is their max snatch
10 Deadlifts (255/175 lb) this reason, it is recorded before the
5 Ring Muscle-Ups recommended you set your expiration of the 14-minute
10 Deadlifts (285/195 lb) clock to count up. time cap. Athletes may
5 Ring Muscle-Ups Intermediate For Time 3 have assistance changing
10 Deadlifts (315/215 lb) Rounds of: 12 Chin Over their weights if desired.
5 Ring Muscle-Ups Bar Pull-Ups 12 Alternating
Dumbbell Snatches (50/35 Intermediate 14 minute
10 Deadlifts (345/235 lb)
lb) Then immediately after, Time Cap 15 Burpees Over
5 Ring Muscle-Ups
3 Rounds of: 8 Chest-to- Concept 2 Erg (CAN step
10 Deadlifts (375/255 lb)
Bar Pull-Ups 12 Alternating over) 35/25 Calorie Row
Max Reps of Ring Muscle-
Dumbbell Snatches (50/35 15 Burpees Over Concept 2
lb) Scaled For Time 3 Erg 35/25 Calorie Row 15
Rounds of: 12 Jumping Pull- Burpees Over Concept 2
games-qualifiers-15-4 Ups 12 Alternating Erg
Dumbbell Snatches (35/20
lb) Then immediately after, In the remaining time:

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April 17, 2019

3 Rounds of: 8 Chin Over Establish a 1-RM Snatch

“GG QUALIFIER Bar Pull-Ups 12 Alternating
16.3” Dumbbell Snatches (35/20 Scaled 14 minute Time
lb) Cap 10 Burpees Over
AMRAP in 12 minutes 12
Concept 2 Erg (CAN step
Chest-to-Bar Pull-Ups
wodwell.com/wod/granite- over) 30/20 Calorie Row
8 Deadlifts (245/165 lb)
games-qualifiers-18-3 10 Burpees Over Concept 2
12 Handstand Push-Ups
Erg 30/20 Calorie Row 10
8 Deadlifts (245/165 lb)
Burpees Over Concept 2
games-qualifiers-16-3 18.6”
In the remaining time:
For Time 150 Double-
Establish a 1-RM Snatch
“GG QUALIFIER 75 ft Front Rack Dumbbell
17.1” Walking Lunges (50/35 lb) games-qualifiers-18-1
AMRAP in 12 minutes 10 50 Dumbbell Thrusters
Hang Squat Cleans (135/95 (50/35 lb)
lb) 75 ft Front Rack Dumbbell “GG QUALIFIER
10 Front Rack Reverse Walking Lunges (50/35 lb) 18.4”
Lunges (135/95 lb) 150 Double-Unders
3-6-9-12-9-6-3 Reps for
20 Chest-to-Bar Pull-Ups
Athletes begin standing Time Hang Squat Cleans
without their jump rope in (135/95 lb)
Perform the lunges in place
hand. At the start of the Bar Facing Burpees
and alternate legs after
each good rep. timer, the athlete will grab
their jump rope and Time Cap: 8 minutes
wodwell.com/wod/granite- complete 150 double
games-qualifiers-17-1 unders (see scaling options Athletes begin standing at
below). After their jump their barbell. At the start of
ropes, the athlete will the timer, the athlete will
“GG QUALIFIER move onto the 75 foot complete 3 hang squat
cleans (see intermediate
17.4” front rack walking lunges
(see scaling options and scaled options below).
AMRAP in 10 minutes 6 After their 3rd rep, the
below). The lane should be
Ring Muscle-Ups athlete will complete 3 bar
25 feet long, in 5 foot
12 Shoulder-to-Overheads facing burpees. After their
increments. The athlete
(155/105 lb) 3rd rep of bar facing
will move down, back, and
15 Burpee Box Jump Overs burpees, the athlete will
down to complete the 75
(24/20 in) return to their bar to
feet of walking lunge. After
the athlete has crossed the complete 6 hang squat

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April 17, 2019

wodwell.com/wod/granite- final line they will move cleans, then 6 bar facing
onto 50 dumbbell burpees. Each round will
thrusters. Once completed, go up by 3 reps; after the
the athlete will then return 12 reps of both hang squat
“GG QUALIFIER to the front rack walking cleans and bar facing
18.2” lunge for 75 feet – again, burpees, the reps decrease
For Time 20-18-16-14-12- down, back and down. by 3 until you finish 3 hang
10-8-6-4-2 reps of: Once the athlete has squat cleans and 3 bar
Wall Ball Shots (20/14 lb, crossed the line, they will facing burpees. The score
10/9 ft) finish the workout with 150 for this workout is for time.
single or double unders. Do not round up partial
10-9-8-7-6-5-4-3-2-1 reps The score for this workout seconds. If you do not
of: is for time. Do not round complete the workout,
Toes-to-Bars up partial seconds. If you your score will be
do not complete the completed reps.
Time Cap: 12 minutes workout under the 20 Intermediate 3-6-9-12-9-
minute cap, your score will 6-3 Reps Hang Squat
Athletes begin standing at be your completed reps. Cleans (115/80 lb) Bar
their wall ball target Facing Burpees Scaled 3-
station with the ball at Intermediate 6-9-12-9-6-3 Reps Hang
their feet. At the start of Squat Cleans (75/55 lb) Bar
the timer, the athlete will 150 Double-Unders 75 ft Facing Burpees (Can step
complete 20 wall ball shots Front Rack Dumbbell over)
to a target – see division Walking Lunges (35/20 lb)
standards for weight and 50 Dumbbell Thrusters (35 wodwell.com/wod/granite-
height requirements across /20 lb) 75 ft. Front Rack games-qualifiers-18-4

divisions. After their 20th Dumbbell Walking Lunges

rep, the athlete will move (35/20 lb) 150 Double-
to the pull-up bar to Unders “HANDSTAND
complete 10 toes-to-bar or WALK”
hanging knee raises – see For Time 280 feet
division standards for 150 Single-Unders 75 ft Handstand Walk
required movements Front Rack Dumbbell
across divisions. After Walking Lunges (35/20 lb) wodwell.com/wod/handstand-
their 10th rep, the athlete walk
50 Dumbbell Thrusters
will return to their wall ball (35/20 lb) 75 ft Front Rack
station and complete 18 Dumbbell Walking Lunges
reps, then 9 reps on the “MACC 19.1
(35/20 lb) 150 Single-
bar. Each round, the Unders
athlete will subtract 2 and

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1 from their reps until they wodwell.com/wod/granite-

end with completing 2 wall
For Time 75 Wall Ball Shots
balls and 1 toes-to-bar or
(20/14 lb)
hanging knee raise. The
score for this workout is for
“JUMP FINISH” 100 calorie Row
75 Wall Ball Shots (20/14
time. Do not round up For Time 5 Rounds of:
partial seconds. 6 Muscle-Ups
Intermediate 20-18-16- 3 Back Squats (275/185 lb)
3,2,1 Go the athlete does
14-12-10-8-6-4-2 Wall Ball Then,
75 wall balls (Men to 10ft
Shots (20/14 lb, 10/9 ft) 30 Box Jump-Overs (30/24
and women to 9ft target),
10-9-8-7-6-5-4-3-2-1 Toes- in)
they then move to the
to-Bars Scaled 20-18-16- Concept2 rower and
14-12-10-8-6-4-2 Wall Ball The workout shown above
complete 100 cals. The
Shots (14/10 lb, 10/9 ft) was the version performed
monitor must show 100
10-9-8-7-6-5-4-3-2-1 by 16-17 and 35-49 age
cals before the athlete gets
Hanging Knee Raises divisions (the workout was
off the rower. The athlete
not performed by
then goes back to the Wall
wodwell.com/wod/granite- individual athletes in the
ball to complete 75 Wall
games-qualifiers-18-2 open division). 14-15 / 50-
Balls. When the 75th rep
54 Divisions 5 rounds for
hits the target the time
time of: 6 muscle-ups 3
“GG QUALIFIER stops. Score is time. The
back squats (245/165 lb)
Tiebreaker for this workout
18.5” Then, 30 box jump-overs
is the time when the
(30/24 in) 55-59 Division
For Time 2 Rounds of: athlete finishes the first set
5 rounds for time of: 3
6 Ring Muscle-Ups of 75 Wall Balls.
muscle-ups 3 back squats
12 Deadlifts (225/155 lb)
(205/145 lb) Then, 30 box
18 Box Jump Overs (24/20 wodwell.com/wod/macc-19-1-
jump-overs* (24/18 in)
in) qualifier
60+ Men’s Division 5
rounds for time of: 2
Then, 2 Rounds of:
muscle-ups 3 back squats “MACC 19.4
4 Ring Muscle-Ups
(185 lb) Then, 30 box
8 Deadlifts (315/205 lb) QUALIFIER”
jump-overs* (24 in) 60+
12 Box Jump Overs (24/20 Every 3 Minutes For as
Women’s Division 5
in) Long as Possible 10 Bench
rounds for time of: 6 ring
pull-ups 3 back squats Presses (135/95 lb)
Finally, 2 Rounds of: 10 Chest-to-Bar Pull-Ups
(125 lb) Then, 30 box
2 Ring Muscle-Ups 10 Alternating Dumbbell
jump-overs* (18 in) *Step-
4 Deadlifts (365/235 lb) Snatches (50/35 lb)
ups allowed
8 Box Jump Overs (24/20

page 118 of 310

April 17, 2019

Time Cap: 18 minutes wodwell.com/wod/jump-finish Add 2 reps to each

exercise each round.
Athletes begin standing Individual Qualifier 19.4
under pull up bar or rings. “MACC 19.3 brings us three movements
At the start of the timer, QUALIFIER” in an ascending ladder
the athlete will complete 6 format, with increasing
For Time 27 Dumbbell
of ring muscle ups (see reps every 3 minutes.
Squat Cleans (2x50/35 lb)
scaling options below). These movements will
27 Toes-to-Bars
After their 6 reps, the need to be completed in
100 Double-Unders
athlete will then move to that 3 minute window in
21 Dumbbell Squat Cleans
their barbell and compete order to move on to the
(2x50/35 lb)
12 deadlifts (see scaling next 3 minute window. At
21 Toes-to-Bars
options below). After their the call of 3,2,1 Go the
100 Double-Unders
12th rep, the athlete will athlete will complete 10
15 Dumbbell Squat Cleans
then move onto 18 box Bench Presses, 10 Chest to
(2x50/35 lb)
jump overs (see scaling Bar Pullups, and 10
15 Toes-to-Bars
options below). After their alternating Dumbbell
100 Double-Unders
18th rep of box jump Snatches. If all reps are
9 Dumbbell Squat Cleans
overs, the athlete will completed within the 3
(2x50/35 lb)
complete another round, minute window, the athlete
9 Toes-to-Bars
starting with 6 more of ring will rest until the next 3
muscle ups then deadlifts, minute window starts.
Time Cap: 30 minutes
then box jump overs. After Once the next 3 minute
the completion of their At the call of 3,2,1 Go, the window starts, the athlete
second round, the athlete athlete will start the will complete 12 Bench
will move onto 4 ring workout by completing 27 Presses, 12 Chest to Bar
muscle ups. Once their 4 Dumbbell Squat Cleans, Pull-ups and 12 Alternating
repetitions are complete then moving on to 27 Toes Dumbbell Snatches. Again
the athlete will move onto to Bar. Once the 27s are if all reps are completed in
8 deadlifts, and then 12 complete, the athlete will that 3 minute window they
box jump overs. The complete a set of 100 will wait until the next 3
athlete will then complete Double Unders. Once the minute window starts and
another round of the same Double Unders are go to 14 reps of each, then
movements and complete the athlete will 16 and so on adding 2 reps
requirements. After their move on to the set of 21s, to each exercise. This
second round, the athlete again followed by a set of continues until the athlete
will then move onto 2 ring 100 Double Unders. The cannot complete all reps
muscle ups, 4 deadlifts, athlete will again do this within the 3 minute
and 8 box jump overs. The format for the set of 15s, window. Once that
athlete will then compete and then finally will finish happens the workout is

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April 17, 2019

another round of the same the workout with a set a 9 over and the total amount
movements and Dumbbell Squat Cleans of reps completed is the
requirements. For the and then 9 Toes to Bar. athletes score. There is no
deadlift, multiple bars may There is NOT a set of Tiebreaker for this
be used or extra people Double Unders to finish the workout. Score is total
may be brought in to workout, it is only in reps. There is no
change weights. The score BETWEEN sets. The score tiebreaker for this workout.
for this workout is for time. is Time. The Tiebreaker for
Do not round up partial this workout is the time wodwell.com/wod/macc-19-4-
seconds. If you do not when the athlete finishes qualifier

complete the workout the first set of Double

under the 18 minute cap, Unders. The Time Cap is 30
your score will be your minutes for this workout. If “MARATHON
completed reps. an athlete fails to finish the ROW”
entire workout within the For Time 42,195 meter
Intermediate 30-minute time cap, the Row
score is 30:00, plus a one-
2 Rounds: 6 Chest to Bar second penalty for each Time Cap: 4 hours
Pull Ups 12 Deadlifts (185 rep not completed.
/125 lb) 18 Box Jump Overs
Each athlete will row
(24/20 in) 2 Rounds: wodwell.com/wod/macc-19-3- 42,195 meters for time. All
4 Chest to Bar Pull Ups 8 qualifier
athletes will perform this
Deadlifts (275 /185 lb) 12
event at once.
Box Jump Overs (24/20 in)
2 Rounds: 2 Chest to Bar “MADISON wodwell.com/wod/marathon-row
Pull Ups 4 Deadlifts TRIPLUS”
(315/215 lb) 8 Box Jump
For Time 500 meter Swim
Overs (24/20 in) “MIDLINE
1000 meter Paddle
Scaled 2000 meter Run MARCH”
3 Rounds for Time 25 GHD
2 Rounds: 6 Pull Ups 12 Time Cap: 40 minutes Sit-Ups
Deadlifts (135/95 lb) 18 50 foot Handstand Walk
Step Up and Overs (24/20 Athletes will begin on the 50 foot Overhead Walking
in) 2 Rounds: 4 Pull Ups 8 Lake Monona shoreline, Lunge (155/105 lb)
Deadlifts (185 /125 lb) 12 enter the water and swim a
Step Up and Overs (24/20 500-meter course, Competitors complete 25
in) 2 Rounds: 2 Pull Ups 4 concluding back on land. GHD sit-ups before kicking
Deadlifts (225/155 lb) 8 They then will grab a up into a handstand to
Step Up and Overs (24/20 paddleboard and paddle a walk 50 feet across the
in) 1,000-meter course. soccer field (unbroken).

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wodwell.com/wod/granite- Finally, the athletes will Once they reach the 50-
exit the water and run foot line, they'll pick up a
2,000 meters to the AEC, barbell (155/115 lb), get it
where they will cross the overhead and lunge
“HARD TARGET” finish line. another 50 feet. Then they
12-9-6 Reps For Time get to do it two more times
Chest-to-Bar Pull-Ups wodwell.com/wod/madison- for a total of three rounds.
Shoulder-to-Overheads triplus
(60/40 kg) wodwell.com/wod/midline-march
Burpee Ball Slams (50/30
Time Cap: 7 minutes 6 Rounds For Time 400 NANCY”
meter Run 4 Rounds for Time 600
50 foot Yoke Carry meter berm Run (up and
(380/300 lb) over)
“MACC 19.2 25 Overhead Squats
Time Cap: 25 minutes (140/95 lb)
Part A Athletes will begin on the Time Cap: 20 minutes
From 0:00-10:00, find a field and will complete 6
heavy complex of: rounds of a lap up the The berm run is an
1 Snatch stadium berm and a 50-ft. uphill/downhill run up
2 Overhead Squats yoke carry. The event is steps, around a soccer
complete when the athlete stadium, then down steps.
Part B carries the yoke across the To approximate this
From 10:01, perform: finish line of the last workout athlete may do a
40 calorie Assault Bike section. hill run or stair climb.
20 Bar-Facing Burpees
wodwell.com/wod/midline- wodwell.com/wod/naughty-nancy
15 Squat Snatches
(155/105 lb)
20 Bar-Facing Burpees
40 calorie Assault Bike “OPEN 11.2”
AMRAP in 15 minutes 9
Individual qualifier 19.2 is CLEAN LADDER” Deadlifts (155/100 lb)
a two-part workout, with For Time 4 Bar Muscle-Ups 12 Push-Ups
two separately scored 2 Cleans (225/145 lb) 15 Box Jumps (24/20 in)
events. This workout will 4 Bar Muscle-Ups
start with a running clock. 2 Cleans (245/160 lb) wodwell.com/wod/open-11-2
The first 10 minutes are 4 Bar Muscle-Ups

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dedicated to the athlete 2 Cleans (265/175 lb)

performing the complex of 4 Bar Muscle-Ups “OPEN 11.5”
1 Snatch + 2 Overhead 2 Cleans (285/190 lb) AMRAP in 20 minutes 5
Squats. This part of the 4 Bar Muscle-Ups Power Cleans (145/105 lb)
workout is scored by the 2 Cleans (305/205 lb) 10 Toes-To-Bars
heaviest successfully lifted 4 Bar Muscle-Ups 15 Wall Balls (20/14 lb,
complex. At the call of 2 Cleans (320/215 lb) 10/9 ft)
3,2,1 Go, the athlete will 4 Bar Muscle-Ups
start with an unloaded bar. 2 Cleans (335/225 lb) wodwell.com/wod/open-11-5
They load to the desired 4 Bar Muscle-Ups
weight, required to put 2 Cleans (350/235 lb)
clips on and complete the “OPEN 12.2”
complex. The snatch can Time Cap: 11 minutes AMRAP in 10 minutes 30
be squat or power, but if Snatches (75/45 lb)
they squat it does NOT 30 Snatches (135/75 lb)
count for 1 of the Every round begins with 4
30 Snatches (165/100 lb)
Overhead Squats. After the bar muscle-ups before
Max Snatches (210/120 lb)
Snatch, they will complete moving to the barbell for 2
2 Overhead Squats. They cleans. Each round the Complete 30 snatches at
can continue to hit as athlete will progress to a each weight. If athlete gets
many sets as they like, heavier barbell. to the final weight,
moving up or down in complete as many reps as
The athlete’s score is the
weights until the 10- possible until time is up.
total time it takes for them
minute mark hits. At the
to complete the event. If
conclusion of the 10 wodwell.com/wod/open-12-2
an athlete is unable to
Minutes, the heaviest
complete all the reps, they
complex will be their score.
will be ranked by total reps “OPEN 12.5”
The score is in Pounds.
completed, with ties being
Part B of this workout AMRAP in 7 minutes 3
broken by the time of
starts at EXACTLY the Thrusters (100/65 lb)
completion of the last
10:00 minute mark. If the 3 Chest-to-Bar Pull-Ups
successful rep.
athlete chooses they can 6 Thrusters (100/65 lb)
load their bar to the weight 6 Chest-to-Bar Pull-Ups
of this workout during wodwell.com/wod/muscle-clean- 9 Thrusters (100/65 lb)
19.2a, but the athlete ladder 9 Chest-to-Bar Pull-Ups
MUST be the one to load If you complete the round
the bar. No judge may load of 9, complete a round of
the bar, and the bar used “OPEN 11.1” 12, then go on to 15, etc.
must be the same bar used AMRAP in 10 minutes 30
for 19.2a. The athlete will wodwell.com/wod/open-12-5

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start by completing 40 Double-Unders

Calories on the Assault 15 Power Snatches (75/55 “OPEN 13.3”
Bike. The athlete must stay lb) AMRAP in 12 minutes 150
seated on the Bike until Wall Balls (20/14 lb)
the monitor reads 40 wodwell.com/wod/open-11-1 90 Double-Unders
Calories. Once finished 30 Muscle-Ups
they will complete 20 Bar
Facing Burpees. Once “OPEN 11.4” If time permits, after
burpees are completed the AMRAP in 10 minutes 60 finishing the muscle-ups,
athlete will continue to 15 Bar Facing Burpees start over from wall balls.
Squat Snatches. If they 30 Overhead Squats
athlete chooses to Power wodwell.com/wod/open-13-3
(120/90 lb)
Snatch and then Overhead 10 Muscle-Ups
Squat that is accepted, but
the athlete must snatch wodwell.com/wod/open-11-4
“OPEN 14.1”
the weight overhead in one AMRAP in 10 minutes 30
smooth motion, reach full Double-Unders
squat depth and then “OPEN 12.1” 15 Power Snatches (75/55
stand up to full extension. AMRAP in 7 minutes lb)
Once completed they will Burpees
do another 20 bar facing wodwell.com/wod/open-14-1
burpees. The workout ends This workout begins from a
with 40 calories on the standing position. Athlete
Assault Bike, and the bike will move from standing to “OPEN 14.4”
MUST be reset to Zero flat on the ground to AMRAP in 14 minutes 60
before starting the 2nd set touching an object (6 calorie Row
of Assault Bike calories. inches above their max 50 Toes-to-Bars
When the monitor reads 40 standing reach) with both 40 Wall Ball Shots (20/14
calories the workout is hands. lb, 10/9 ft)
complete. These are two 30 Cleans (135 lb)
separately scored events. wodwell.com/wod/open-12-1 20 Muscle-Ups
The first is scored in
pounds, and the second is If athlete completes one
scored by time, INCLUDING “OPEN 12.4” round, start again on the
the 10 minutes for Part A. AMRAP in 12 minutes 150 rower and continue the
Example Score. 19.2a - Wall Balls (20/14 lb) sequence until time is up.
245lbs 19..2b - 24:13 90 Double-Unders Score is total repetitions
(Notice that technically 30 Muscle-Ups completed (on the rower 1
19.2b only took the athlete calorie = 1 rep).
14:13 to complete, but If time permits, after

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because the format calls finishing the muscle-ups, wodwell.com/wod/open-14-4

for the time on the running start over from wall balls.
clock when completed as
the recorded score. This wodwell.com/wod/open-12-4 “OPEN 15.2”
time INCLUDES the 10:00 For As Long As Possible
from part 19.2a. The From 0:00-3:00, 2 rounds
tiebreaker for Part B is the “OPEN 13.2” of:
weight lifted in Part A. AMRAP in 10 minutes 5 10 Overhead Squats (95/65
Shoulder-to-Overheads lb)
wodwell.com/wod/macc-19-2- (115/75 lb) 10 Chest-to-Bar Pull-Ups
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in) From 3:00-6:00, 2 rounds
“MACC 19.5 "Shoulder-to-Overhead" 12 Overhead Squats (95/65
QUALIFIER” allows the athlete to start lb)
3 Rounds for Time 50 Air with a barbell on the 12 Chest-to-Bar Pull-Ups
Squats shoulders and move the
7 Ring Muscle-Ups bar overhead with the From 6:00-9:00, 2 rounds
1 round of "DT"* arms any way (ie: strict of:
press, push press, push 14 Overhead Squats (95/65
*"DT" jerk, etc.) lb)
12 Deadlifts (185/125 lb) 14 Chest-to-Bar Pull-Ups
9 Hang Power Cleans wodwell.com/wod/open-13-2

(185/125 lb) Follow the pattern until you

6 Shoulder-to-Overhead fail to complete both
(185/125 lb) “OPEN 13.5” rounds.
AMRAP For As Long As
Time Cap: 30 minutes Possible 15 Thrusters wodwell.com/wod/open-15-2
(100/65 lb)
A fun mashup of two 15 Chest-to-Bar Pull-Ups
classic CrossFit benchmark “OPEN 15.5”
WODs, Nasty Girls and DT. If 90 reps (3 rounds) are 27-21-15-9 Reps for Time
Nasty Girls Love DT is completed in under 4 Row (calories)
going to be 3 rounds for minutes, time extends to 8 Thrusters (95/65 lb)
time. At the call of 3,2,1 go minutes.
the athlete will start by wodwell.com/wod/open-15-5
completing 50 air squats, If 180 reps (6 rounds) are
then they move to a set completed in under 8
rings to complete 7 Ring minutes, time extends to
Muscle Ups. Once the ring 12 minutes. Etc.

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muscle ups are finished wodwell.com/wod/open-13-5

“OPEN 16.3”
the athlete will head to the
AMRAP in 7 minutes 10
barbell to complete a
“OPEN 14.3” Power Snatches (75/55 lb)
round of DT which is 12
3 Bar Muscle-Ups
Deadlifts, 9 Hang Power AMRAP in 8 minutes 10
Cleans and 6 Shoulder to Deadlifts (135/95 lb) wodwell.com/wod/open-16-3
OH. This is one round of 15 Box Jumps (24/20 in)
the 3 round workout. When 15 Deadlifts (185/135 lb)
3 total rounds are 15 Box Jumps (24/20 in) “OPEN 17.1”
completed the time is 20 Deadlifts (225/155 lb)
For Time 10 Dumbbell
recorded as their score. 15 Box Jumps (24/20 in)
Snatches (50/35 lb)
The score is time. The 25 Deadlifts (275/185 lb)
15 Burpee Box Jump Overs
Tiebreaker for this event is 15 Box Jumps (24/20 in)
20 Dumbbell Snatches
the time when the first 30 Deadlifts (315/205 lb)
(50/35 lb)
round is completed. The 15 Box Jumps (24/20 in)
15 Burpee Box Jump Overs
Time Cap is 30 minutes for 35 Deadlifts (365/225 lb)
30 Dumbbell Snatches
this workout. If an athlete 15 Box Jumps (24/20 in)
(50/35 lb)
fails to finish the entire
For the box jumps athlete 15 Burpee Box Jump Overs
workout within the 30-
may jump or step up or 40 Dumbbell Snatches
minute time cap, the score
down as long as both feet (50/35 lb)
is 30:00, plus a one-
start on the ground and 15 Burpee Box Jump Overs
second penalty for each
both feet end on the box in 50 Dumbbell Snatches
rep not completed.
control. (50/35 lb)
wodwell.com/wod/macc-19-5- 15 Burpee Box Jump Overs
qualifier wodwell.com/wod/open-14-3
Time Cap: 20 minutes

“MEDBALL- “OPEN 15.1 & Athlete must alternate

hands for each dumbbell
snatch and face the box for
PUSH-UP” Two Parts in 15 minutes the Burpee Box Jump
3 Rounds for Time 8 (15.1) AMRAP in 9 minutes Overs.
Medicine Ball Cleans 15 Toes-to-Bars
(150/80 lb) 10 Deadlifts (115/75 lb) wodwell.com/wod/open-17-1
100 ft Medicine Ball Carry 5 Snatches (115/75 lb)
(150/80 lb)
7 Paralette Handstand Then ("15.1A"), from 9:00- “OPEN 17.4”
Push-Ups 15:00 AMRAP in 13 minutes 55
100 ft Medicine Ball Carry 1-Rep-Max Clean-and-Jerk Deadlifts (225/155 lb)

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(150/80 lb) With a running clock, 55 Wall Ball Shots (20/14

complete 15.1, then move lb, 10/9 ft)
Time Cap: 10 minutes immediately to 15.1a. As 55 calorie Row
soon as the clock reaches 55 Handstand Push-Ups
wodwell.com/wod/medball- 9 minutes and Workout
handstand-push 15.1 is complete, Workout wodwell.com/wod/open-17-4
15.1a will begin. The
athlete will have 6
“MUSCLE-UP minutes, from 9:00 to “OPEN 18.2 &
BIATHLON” 15:00, to complete 18.2 A”
For Time 400 meter Run Workout 15.1a. The same For Time 1-2-3-4-5-6-7-8-9-
18 Muscle-Ups barbell must be used for 10 Reps of:
400 meter Run both 15.1 and 15.1a. Score Dumbbell Squats (2 x
15 Muscle-Ups for Workout 15.1 is the 50/35 lb)
400 meter Run total number of repetitions Bar-Facing Burpees
12 Muscle-Ups completed. Score for
Workout 15.1a is the Then, "18.2 A"
Time Cap: 18 minutes weight (in pounds) of the 1 rep max Clean
heaviest successful clean-
Each time the athlete and-jerk. Time Cap: 12 minutes
breaks a set of muscle-ups
they must run a 200-meter Prior to starting the
lap. workout, the athlete will
need to set up a barbell,
wodwell.com/wod/muscle-up- with standard plates, to
biathlon “OPEN 15.4”
jump over during the
AMRAP in 8 minutes 3 burpees. This workout
Handstand Push-Ups begins with the dumbbells
“OCEAN SWIM” 3 Cleans (185/125 lb) resting on the floor and the
For Time 500 meter Swim 6 Handstand Push-Ups athlete standing tall. After
3 Cleans (185/125 lb) the call of “3, 2, 1 … go,”
Athletes will start on the 9 Handstand Push-Ups the athlete may lift the
beach, swim out around 2 3 Cleans (185/125 lb) dumbbells to the shoulders
buoys, then finish back on 12 Handstand Push-Ups and perform 1 squat. The
the beach. 6 Cleans (185/125 lb) athlete will then return the
15 Handstand Push-Ups dumbbells to the floor and
wodwell.com/wod/ocean-swim 6 Cleans (185/125 lb) complete 1 bar-facing
18 Handstand Push-Ups burpee. He or she will then
6 Cleans (185/125 lb) complete 2 dumbbell
21 Handstand Push-Ups squats and 2 bar-facing

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“OPEN 11.3” 9 Cleans (185/125 lb) burpees, 3 and 3, etc. This

Etc., following same portion of the workout is
AMRAP in 5 minutes Squat
pattern until time is up over when the athlete
Clean (165/110 lb)
lands with two feet on the
Jerk (165/110 lb)
wodwell.com/wod/open-15-4 opposite side of the barbell
You must complete the after the final burpee, or
squat clean before moving when the clock reaches 12
“OPEN 16.2” minutes. If the athlete
on to the jerk and you
must complete the jerk AMRAP in 20 minutes completes all the squats
before moving on to the Continue until 4 minutes: and burpees before the
next squat clean. If you 25 Toes-to-Bars 12-minute cap, he or
miss a jerk you may power 50 Double-Unders she will use the
clean the bar to set up 15 Squat Cleans (135/85 remaining time to
your jerk attempt. lb) complete Workout
18.2a, a 1-rep-max
wodwell.com/wod/open-11-3 If completed before 4 clean. The clean must be
minutes, continue until 8 performed with a barbell,
minutes: and the plates must be
“OPEN 11.6” 25 Toes-to-Bars secured with collars. The
50 Double-Unders athlete may complete as
AMRAP in 7 minutes 3
13 Squat Cleans (185/115 many attempts as he or
Thrusters (100/65 lb)
lb) she likes until the time cap
3 Chest-to-Bar Pull-Ups
is up but will only receive
6 Thrusters (100/65 lb)
If completed before 8 credit for the heaviest
6 Chest-to-Bar Pull-Ups
minutes, continue until 12 successful lift. Plates
9 Thrusters (100/65 lb)
minutes: smaller than 1⁄2 lb. may
9 Chest-to-Bar Pull-Ups
25 Toes-to-Bars not be used, and the
If you complete the round
50 Double-Unders minimum weight increase
of 9, complete a round of
11 Squat Cleans (225/145 will be 1 pound. The
12, then go on to 15, etc.
lb) athlete may receive
assistance from other
If completed before 12 people to load the barbell
minutes, continue until 16 between lifts. Each athlete
“OPEN 12.3” minutes: may use only one barbell
25 Toes-to-Bars for 18.2 and 18.2a, and
AMRAP in 18 minutes 15
50 Double-Unders male athletes must use a
Box Jumps (24/20 in)
9 Squat Cleans (275/175 45-lb. (20-kg) barbell. The
12 Push Presses (115/75
lb) athlete’s score for 18.2 will
be the total time it takes to
9 Toes-to-Bars
If completed before 16 complete all 110 reps or

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April 17, 2019

wodwell.com/wod/open-12-3 minutes, continue until 20 the number of reps

minutes: completed at the end of 12
25 Toes-to-Bars minutes. The athlete’s
“OPEN 13.1” 50 Double-Unders score for 18.2a will be the
AMRAP in 17 minutes 40 7 Squat Cleans (315/205 heaviest weight
Burpees lb) successfully cleaned, in
30 Snatches (75/45 lb) pounds. If the athlete does
30 Burpees Athlete's score will be the not complete the squats
30 Snatches (135/75 lb) number of reps completed. and burpees in less than
20 Burpees Tiebreak is the elapsed 12 minutes, he or she will
30 Snatches (165/100 lb) time at which the not log a score for 18.2a.
10 Burpees athlete completed their las Note: If an athlete chooses
Max Snatches (210/120 lb) t set of double-unders. to scale 18.2, he or she will
also have a scaled 18.2a
In the case of a tie, tie wodwell.com/wod/open-16-2 score. An athlete who
breaker is the time it takes completes 18.2 as
to complete the last prescribed and fails to
complete set of Snatches. “OPEN 16.5” complete a lift will be
21-18-15-12-9-6-3 Reps ranked higher on the
wodwell.com/wod/open-13-1 For Time Thrusters (95/65 Leaderboard for both
lb) 18.2 and 18.2a than
Bar-Facing Burpees athletes who scale 18.2.
“OPEN 13.4” Tiebreak: There is no
AMRAP in 7 minutes 3 wodwell.com/wod/open-16-5 tiebreak for Workout 18.2.
Clean-and-Jerks (135/95 lb) However, the scoring for
3 Toes-to-Bars Workout 18.2a does
6 Clean-and-Jerks (135/95 “OPEN 17.3” include a tiebreak. In the
lb) For Reps Prior to 8 case where two athletes
6 Toes-to-Bars minutes, 3 rounds of: clean the same amount on
9 Clean-and-Jerks (135/95 6 Chest-to-Bar Pull-Ups 18.2a, their times on 18.2
lb) 6 Squat Snatches (95/65 will serve as the tiebreak,
9 Toes-to-Bars lb) and the athlete with the
12 Clean-and-Jerks (135/95 faster time on 18.2 will be
lb) Then 3 rounds of: ranked higher on 18.2a.
12 Toes-to-Bars 7 Chest-to-Bar Pull-Ups Ties will not be broken for
If athlete completes the 5 Squat Snatches (135/95 athletes who did not
round of 12, go on to 15. lb) complete a lift.
Complete 15, go on the 18,
etc. * Prior to 12 minutes, 3 wodwell.com/wod/open-18-2

rounds of:

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wodwell.com/wod/open-13-4 8 Chest-to-Bar Pull-Ups

4 Squat Snatches (185/135 “OPEN 18.5”
lb) AMRAP in 7 minutes 3
“OPEN 14.2” Thrusters (100/65 lb)
For As Long As Possible * Prior to 16 minutes, 3 3 Chest-to-Bar Pull-Ups
From 0:00-3:00, 2 rounds rounds of: 6 Thrusters (100/65 lb)
of: 9 Chest-to-Bar Pull-Ups 6 Chest-to-Bar Pull-Ups
10 Overhead Squats (95/65 3 Squat Snatches (225/155 9 Thrusters (100/65 lb)
lb) lb) 9 Chest-to-Bar Pull-Ups
10 Chest-to-Bar Pull-Ups If you complete the round
* Prior to 20 minutes, 3 of 9, complete a round of
From 3:00-6:00, 2 rounds rounds of: 12, then go on to 15, etc.
of: 10 Chest-to-Bar Pull-Ups
12 Overhead Squats (95/65 2 Squat Snatches (245/175 This workout begins with
lb) lb) the barbell on the floor and
12 Chest-to-Bar Pull-Ups the athlete standing tall.
* Prior to 24 minutes, 3 After the call of “3, 2, 1 …
From 6:00-9:00, 2 rounds rounds of: go,” the athlete may
of: 11 Chest-to-Bar Pull-Ups perform 3 thrusters, then 3
14 Overhead Squats (95/65 1 Squat Snatch (265/185 chest-to-bar pull-ups. The
lb) lb) athlete will repeat this
14 Chest-to-Bar Pull-Ups couplet, performing 6
* If all reps are completed, thrusters and 6 pull-ups, 9
Follow the pattern until you time cap extends by 4 and 9, 12 and 12, and so
fail to complete both minutes. Three rounds for on, until the 7-minute time
rounds. the two movements should cap. The athlete’s score
be done before moving will be the total number of
wodwell.com/wod/open-14-2 into the next section of the repetitions completed
workout. If the athlete before the time cap
completed the first two expires.
“OPEN 14.5” rounds in the 8-minute
21-18-15-12-9-6-3 Reps, time cap, the athlete will wodwell.com/wod/open-18-5

For Time Thrusters (95/65 be given four more

lb) minutes to finish the next
round. Same as the next “OPEN 19.3”
Bar Facing Burpees
round until the whole For Time 200 foot
wodwell.com/wod/open-14-5 workout is completed Dumbbell Overhead
within the time cap of 24 Lunges (50/35 lb)
minutes. 50 Dumbbell Box Step-Ups
(24/20 in)

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wodwell.com/wod/open-17-3 50 Strict Handstand Push-

“OPEN 15.3”
AMRAP in 14 minutes 7
200 foot Handstand Walk
Muscle-Ups “OPEN 18.1”
50 Wall Balls (20/14 lb)
AMRAP in 20 minutes 8 Time Cap: 10 minutes
100 Double-Unders
After the last double- 10 Dumbbell Hang Clean-
Prior to starting this
under, the athlete will and-Jerks (50/35 lb)
workout, the athlete will
move back to the rings and 14/12 calorie Row
need to mark a starting
begin the next round. point on the floor, then
Scaling: The Open offers a
Score will be the total measure out no more than
prescribed and scaled
number of repetitions 25 feet and make another
version of each workout for
completed before the 14- mark on the floor at the
any age group. If you are
minute time cap. finishing point.
unable to complete the
prescribed version, try the Additionally, marks must
scaled version for your be made every 5 feet to
age. Variations: Rx'd: create sections, each of
(Ages 16-54) Men use 50- which represents 1 rep of
“OPEN 16.1”
lb. dumbbell Women use the lunge and handstand
AMRAP in 20 minutes 25 ft walk.
35-lb. dumbbell Scaled:
Overhead Walking Lunges
(Ages 16-54) Men perform
(95/65 lb) A box measuring 36 inches
hanging knee-raises, use
8 Bar-Facing Burpees wide and 24 inches deep
35-lb. dumbbell Women
25 ft Overhead Walking also must be marked on
perform hanging knee-
Lunges (95/65 lb) the floor in front of the wall
raises, use 20-lb. dumbbell
8 Chest-to-Bar Pull-Ups where strict handstand
Teenagers 14-15: Boys use
push-ups will be
35-lb. dumbbell Girls use
wodwell.com/wod/open-16-1 performed.
20-lb. dumbbell Scaled
Teenagers 14-15: Boys
This workout begins with
“OPEN 16.4” perform hanging knee-
the dumbbell on the floor
raises, use 20-lb. dumbbell
AMRAP in 13 minutes 55 and the athlete standing
Girls perform hanging
Deadlifts (225/155 lb) tall. After the call of “3, 2,
knee-raises, use 10-lb.
55 Wall-Balls (20/14 lb) 1 ... go,” the athlete will
dumbbell Masters 55+:
55 calorie Row pick up a single dumbbell
Men use 35-lb. dumbbell
55 Handstand Push-Ups and lunge with it overhead
Women use 20-lb.
for 200 feet. The athlete
dumbbell Scaled Masters
wodwell.com/wod/open-16-4 then will perform 50
55+: Men perform sit-ups,
dumbbell box step-ups
use 20-lb. dumbbell

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Women perform sit-ups, with one dumbbell. After

“OPEN 17.2” use 10-lb. dumbbell completion of the dumbbell
AMRAP in 12 minutes 2 box step-ups, the athlete
Rounds of: wodwell.com/wod/open-18-1 will perform strict
50 ft Dumbbell Walking handstand push-ups. Once
Lunges (50/35 lb) 50 strict handstand push-
16 Toe-to-Bars “OPEN 18.4” ups are completed, the
8 Dumbbell Power Cleans For Time 21-15-9 Reps of: athlete will handstand walk
(50/35 lb) Deadlift (225/155 lb) for 200 feet.
Then, 2 Rounds of: Handstand Push-Ups
50 ft Dumbbell Walking The athlete’s score will be
Lunges (50/35 lb) Then, 21-15-9 Reps of: the time it takes to
16 Bar Muscle-Ups Deadlift (315/205 lb) complete the workout or
8 Dumbbell Power Cleans 50 ft Handstand Walk the total number of
(50/35 lb) repetitions completed
Time Cap: 9 minutes before the 10-minute time
For the dumbbell walking cap.
lunges, dumbbells must be The first part of this
in front rack position. After workout is the benchmark Scaling: The Open offers a
25 ft, athlete will walk back WOD "Diane." Read the prescribed and scaled
to the starting line. Right scorecard for full event version of each workout for
after this workout is details. Prior to starting the any age group. If you are
announced we live workout, the athlete will unable to complete the
streamed on YouTube need to mark a foot line on prescribed version, try the
two athletes from the the wall for the handstand scaled version for your
NorCal region who gave it push-ups (details in age. Variations: Rx’d:
a go (video is below). Movement Standards (Ages 16-54) Men and
Subscribe on YouTube to section). He or she also will women use the same
be notified when we need to measure and mark prescribed movements and
publish a version with the lengths on the floor for the weights. Scaled: (Ages 16-
athletes giving their handstand walk. This 54) dumbbell front-rack
thoughts on the workout. workout begins with the lunge dumbbell box step-
barbell on the floor and the ups 5-in. elevated strict
wodwell.com/wod/open-17-2 athlete standing tall. After handstand push-ups
the call of “3, 2, 1 … go,” bear crawl Teenagers 14-
the athlete may perform 15: Boys use 35-lb.
“OPEN 17.5” 21 deadlifts, then move to dumbbell Girls use 20-lb.
10 Rounds for Time 9 the wall for the 21 dumbbell Scaled
Thrusters (95/65 lb) handstand push-ups. He or Teenagers 14-15:
35 Double-Unders she will then complete 15 dumbbell front-rack

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Time Cap: 40 minutes deadlifts and 15 handstand lunge (35/20 lb)

Right after this workout push-ups, then 9 deadlifts dumbbell box step-ups
was announced we live and 9 handstand push-ups. (35/20 lb, 24/20 in) 5-in.
streamed on YouTube as The athlete then can move elevated strict
two athletes from NorCal on to the heavier deadlifts handstand push-ups
gave it a go. Subscribe on to complete 21 deadlifts, a bear crawl Masters 55+:
YouTube to be notified 50-ft. handstand walk, 15 dumbbell overhead lunge
when we publish WOD deadlifts, another 50-ft. (35/20 lb) dumbbell box
highlights with their handstand walk, and step-ups (35/20 lb, 24/20
commentary. finally, 9 deadlifts and a in) 5-in. elevated strict
third 50-ft. handstand handstand push-ups
wodwell.com/wod/open-17-5 walk. The athlete’s score bear crawl Scaled Masters
will be the time it takes to 55+: dumbbell front-
complete the workout or rack lunge (20/10 lb)
“OPEN 18.3” the total number of dumbbell box
2 Rounds for Time 100 repetitions completed step-ups (20/10 lb, 20/16
Double-Unders within the 9-minute time in) dumbbell strict
20 Overhead Squats cap. In the handstand presses (2x20/10 lb)
(115/80 lb) walk, each 5-foot section bear crawl
100 Double-Unders will count as 1 rep.
12 Ring Muscle-Ups Tiebreak: This workout wodwell.com/wod/open-19-3

100 Double-Unders includes a tiebreak. If all

20 Dumbbell Snatches 165 reps are completed
(50/35 lb) prior to the 9-minute time “P.S.”
100 Double-Unders cap, your score will be your 2 Rounds for Time 800
12 Bar Muscle-Ups total time, and there will meter Row
be no tiebreaker. However, 600 meter SkiErg
Time cap: 14 minutes if you are not able to 40 Dumbbell Squats (35/20
complete the entire lb)
workout in the allotted
This workout begins with time, a tiebreaker will be Time Cap: 21/23 minutes
the barbell and dumbbell factored into your final
on the floor, and the score. During the workout, wodwell.com/wod/p-s
athlete standing tall with a be sure to note your time
jump rope in hand. After at the end of each set of
the call of “3, 2, 1 … go,” deadlifts. When you submit “PENDLETON 1
the athlete will have 14 your score, there will be a & PENDLETON
minutes to complete 2 space for your final rep
rounds of 100 double-
count and an additional
unders, 20 overhead field for you to enter the For Time 700 meter Swim

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April 17, 2019

squats, 100 double-unders, elapsed time at which you 8 km Bike

12 ring muscle-ups, 100 completed your last full set 11 km Run
double-unders, 20 of deadlifts. In the case
dumbbell snatches, 100 where two athletes have In this event, athletes will
double-unders and 12 bar the same score (total begin by swimming
muscle-ups. number of reps), the approximately 700 meters
athlete with the lower with fins. They will then
This workout is over when tiebreak time will be grab their bicycles and ride
the athlete completes all ranked higher. Note: All approximately 8 kilometers
the required work prior to tiebreak times must be across undulating terrain,
14 minutes or the 14- reported in elapsed time, with approximately 400
minute time cap expires. not in time remaining. If meters through unrideable
The athlete’s score is the you are using a countdown soft sand. They finish with
time it takes to complete timer, you must convert to an 11 kilometer dirt-road
the workout or the number elapsed time before run across steep hills with
of repetitions completed reporting your score. For over 1,400 feet of
up to the cutoff time. this reason, it is elevation gain. Pendleton
recommended you set your 1 will end at the
Tiebreak: This workout clock to count up. checkpoint approximately
includes a tiebreak. If all 150 meters into the run.
928 reps are completed wodwell.com/wod/open-18-4 Athletes will receive points
prior to the 14-minute time based on their arrival order
cap, your score will be your at the checkpoint. There is
total time, and there will “OPEN 19.2” no scheduled rest at the
be no tiebreaker. However, checkpoint as the race
AMRAP in 20 minutes
if you are not able to continues. Pendleton
Beginning on an 8-minute
complete the entire 2 will be ranked by total
clock, complete as many
workout in the allotted time to finish the entire
reps as possible of:
time, a tiebreaker will be swim, bike and run race.
25 Toes-to-Bars
factored into your final Arrival order at the
50 Double-Unders
score. During the workout, checkpoint (Pendleton 1)
15 Squat Cleans (135/85
be sure to note your time will have no bearing on the
at the end of every set of scoring for Pendleton 2.
25 Toes-to-Bars
100 double-unders. When
50 Double-Unders
you submit your score, wodwell.com/wod/pendleton-1-
13 squat cleans (185/115
there will be a space for pendleton-2
your final rep count and an
additional field for you to
If completed before 8
enter the elapsed time at “PYRAMID
minutes, add 4 minutes to
which you completed your
the clock and proceed to:

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April 17, 2019

last full set of double- 25 Toes-to-Bars DOUBLE HELEN”

unders. In the case where 50 Double-Unders
For Time 1,200 meter Run
two athletes have the 11 Squat Cleans (225/145
63 Kettlebell Swings (1.5/1
same score (total number lb)
of reps), the athlete with
36 Pull-Ups
the lower tiebreak time will If completed before 12
800 meters Run
be ranked higher. Note: All minutes, add 4 minutes to
42 Kettlebell Swings (1.5/1
tiebreak times must be the clock and proceed to:
reported in elapsed time, 25 Toes-to-Bars
24 Pull-Ups
not in time remaining. If 50 Double-Unders
400 meters Run
you are using a countdown 9 Squat Cleans (275/175
21 Kettlebell Swings (1.5/1
timer, you must convert to lb)
elapsed time before
12 Pull-Ups
reporting your score. For If completed before 16
this reason, it is minutes, add 4 minutes to
Time Cap: 22 minutes
recommended you set your the clock and proceed to:
clock to count up. 25 Toes-to-Bars wodwell.com/wod/pyramid-
50 Double-Unders double-helen
wodwell.com/wod/open-18-3 7 Squat Cleans (315/205
“OPEN 19.1” Time Cap: 20 minutes RUN”
AMRAP in 15 minutes 19
For Time 7 kilometer Trail
Wall Ball Shots (20/14 lb,
This workout, very similar Run
10/9 ft)
to "Open 16.2," begins with
19 calorie Row
the athlete standing under This course is similar to the
the pull-up bar. After the course from the 2009 trail
The workout begins with
call of “3, 2, 1 ... go,” the run event.
the medicine ball on the
ground and athlete athlete will have 8 minutes
to perform 25 toes-to-bars, wodwell.com/wod/ranch-trail-run
standing tall. After the call
of “3, 2, 1… go,” the followed by 50 double-
athlete will pick up the ball unders and 15 squat
cleans, then perform 25 “RCC 19.2
and perform the wall-ball
shots. After 19 reps are toes-to-bars, 50 double- QUALIFIER”
complete, the athlete will unders and 13 squat Part A
move to the rower and pull cleans, this time at a Three Rounds for Time:
19 calories. The monitor heavier weight. If the 75 Double-Unders
must read 19 calories athlete does not complete 15 Power Snatches (50/35
before the athlete can all 178 repetitions within 8 kg)

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April 17, 2019

unstrap and move back to minutes, their workout is Time cap: 6 minutes
the wall-ball shots for the over. The athlete will stop
next round. The athlete’s and record their score. 4 minutes Rest
score will be the total
number of repetitions If all 178 repetitions are Part B
completed within the 15- completed within the 8- On the 10-minute mark, 6
minute time cap. Each minute window, the athlete minutes AMRAP of:
calorie completed on the will earn an additional 4 10 Back Squats (80/55 kg)
row will be equal to 1 rep. minutes to perform 5 Bar Muscle-Ups
There is no tiebreak for this another 25 toes-to-bars, 50
workout. Scaling: The double-unders, and 11 wodwell.com/wod/rcc-19-2-
Open offers a prescribed squat cleans, again at a qualifier

and scaled version of each heavier weight. If all 264

workout for any age group. repetitions (90 from round
If you are unable to 1, plus 88 from round 2, “REGIONALS
complete the prescribed plus 86 from round 3) are 10.1 (AFRICA)”
version, try the scaled completed by the 12- For Time 800 meter Run
version for your age. minute mark, the athlete 800 meter Run with Tire
Variations: Rx’d: (Ages 16- will begin another round (30/15 kg)
54) Men use 20-lb. and the time cap will be 400 meter Run
medicine ball on 10 ft extended by an additional
target Women use 14-lb. 4 minutes. Each round, the The run would be a 2k
medicine ball on 9 ft target weight of the clean will Trail-Type Run. Move the
Scaled: (Ages 16-54) Men increase while the reps of tire anyhow for the second
use 14 lb medicine ball on the clean decrease. 800 meter Run.
10 ft target Women use 10
lb medicine ball on 9 ft Once a round is completed, wodwell.com/wod/regionals-10-
target Teenagers 14-15: the athlete may 1-africa

Boys use 14 lb medicine immediately begin the

ball on 9 ft target Girls use next round. The athlete
10 lb medicine ball on 9 ft does not need to wait for “REGIONALS
target Scaled Teenagers the 4-minute round to end 10.1 (CANADA)”
14-15: Boys use 14 lb before moving on to the
For Time 6700 meter Cross
medicine ball on 8 ft target next round. This pattern of
Country Run
Girls use 10 lb medicine earning additional time will
ball on 8 ft target Masters continue for up to 20
55+: Men use 20-lb. minutes, as long as a full 1-canada
medicine balls on 9 ft round is completed before
target Women use 10-lb. the next cutoff.
medicine balls on 9 ft

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April 17, 2019

target Scaled Masters 55+: This workout is over when “REGIONALS

Men use 14-lb. medicine the athlete fails to
10.1 (NORTH
ball on 8 ft target Women complete all the repetitions
use 10-lb. medicine ball on within the cutoff time for CENTRAL)”
8 ft target that round. The final round For Load 1 rep Max Effort
ends at the 20-minute Two Hand Overhead
wodwell.com/wod/open-19-1 mark. The athlete’s score
is the number of Two hand overhead,
repetitions completed up anyhow. The most efficient
“OPEN 19.4” to their cutoff time. way to accomplish this will
For Total Time 3 Rounds of: be with a clean and jerk.
10 Snatches (95/65 lb) Another person may assist You must lift the barbell
12 Bar-Facing Burpees the athlete in changing the from the ground to
plates on the barbell overhead and finish in a
3 minutes Rest during the workout, or stable, unmoving, locked
multiple barbells may be out position. The athlete’s
Then, 3 rounds of: used. Collars must be elbows, shoulders, hips
10 Bar Muscle-Ups placed on the outside of all and knees must be locked
12 Bar-Facing Burpees the plates on any bar used out and unmoving, and the
during the workout. athlete must wait until the
Time cap: 12 minutes judge gives the audible
Scaling: The Open offers a and visual cue to lower the
prescribed and scaled weight. The bar must be
Prior to starting this version of each workout for dropped in a controlled
workout, the athlete will any age group. If you are manner, with the athlete’s
need to set up a barbell, unable to complete the hands on the bar past the
with standard plates, to prescribed version, try the hips, for the lift to count.
jump over during the scaled version for your We are not using USAW
burpees. This workout age. Variations: Rx’d: rules, and press outs, while
begins with the barbell on (Ages 16-54) Men and inefficient; will not be
the floor and the athlete women perform the same cause for a "no lift". That's
standing tall. After the call movements and weights in why we aren't calling it the
of “3, 2, 1 … go,” the Rx'd. Scaled: (Ages 16-54) Clean and Jerk.
athlete may perform 10 Men: hanging knee-
snatches and 12 bar-facing raises single-unders wodwell.com/wod/regionals-10-
squat cleans (95-115- 1-north-central
burpees for 3 rounds. Upon
completion of the first 135-155-185 lb) Women:
couplet, the athlete MUST hanging knee-raises
rest 3 minutes while the single-unders squat “REGIONALS
clock continues to run. The cleans (55-75-95-115-

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April 17, 2019

athlete then may continue 135 lb) Teenagers 14-15: 10.1 (SOUTH
to the second portion of Boys perform squat cleans
the workout: 3 rounds of at 95-115-135-155-185 lb
10 bar muscle-ups and 12 Girls perform squat cleans EMOM (for Load) For As
bar-facing burpees. at 55-75-95-105-115 lb Long As Possible At each
Scaled Teenagers 14-15: station athlete must
The athlete’s score will be Boys: hanging knee- complete:
the total time it takes to raises single-unders 1 Squat Snatch
complete the entire squat cleans (65-85-105- 2 Overhead Squats
workout or the total 125-145 lb) Girls: or
number of repetitions hanging knee-raises 1 Power Snatch
completed before the 12- single-unders squat 3 Overhead Squats
minute time cap. cleans (45-65-75-85-95
lb) Masters 55+: Men Men (in lbs.): 135-145-155-
If the athlete doesn't perform squat cleans at 165-175-185-195-205-
complete the first couplet 115-135-155-185-205 lb 215-225
until after the 9-minute Women perform squat Women (in lbs.): 75-85-95-
mark, their workout is cleans at 65-85-105- 105-110-115-120-125-
over. In this case, the 125-145 lb Scaled 130-135
athlete’s score will be 66 Masters 55+: Men: sit-ups
reps (with a tiebreak time). 10 bars will be set up for
single-unders squat
men and women – 20 total
cleans (65-85-105-125-
Scaling: The Open offers a per heat. Athletes will have
145 lb) Women: sit-ups
prescribed and scaled 45 seconds to complete all
single-unders squat
version of each workout for three movements. Athletes
cleans (45-65-75-85-105
any age group. If you are will have 15 seconds
unable to complete the between stations. Athletes
prescribed version, try the wodwell.com/wod/open-19-2 will finish the workout
scaled version for your when they are unable to
age. Variations: Rx’d: complete all 3 movements
(Ages 16-54) Men use 95- “OPEN 19.5” within 45 seconds.
lb. barbell Women use 65-
For Time 33-27-21-15-9
lb. barbell Scaled: (Ages wodwell.com/wod/regionals-10-
reps of: 1-south-central
16-54) 3 rounds of: 10
Thrusters (95/65 lb)
snatches (65/45 lb) 12
Chest-to-Bar Pull-Ups
bar-facing burpees Then,
rest 3 minutes before “REGIONALS
Time Cap: 20 minutes 10.1 & 10.2
continuing with: 3 rounds
of: 10 chin-over-bar (EUROPE)”
pull-ups 12 bar-facing This workout begins with AMRAP in 15 minutes

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April 17, 2019

burpees (may step over) the barbell on the floor and Distance Run
Teenagers 14-15: Boys use the athlete standing tall.
65-lb. barbell Girls use 45- After the call of “3, 2, 1 … Then,
lb. barbell Scaled go,” the athlete may Max Ground-to-Overheads
Teenagers 14-15: 3 rounds perform 33 thrusters, then (70/50 kg) (anyhow)
of: 10 snatches (45/35 lb) 33 chest-to-bar pull-ups.
12 bar-facing burpees The athlete will repeat this Within a 15 minute time
Then, rest 3 minutes couplet, performing 27 frame, athletes complete a
before continuing with: 3 thrusters and 27 chest-to- distance run (distance was
rounds of: 10 chin-over- bar pull-ups, 21 and 21, 15 not specified in original
bar pull-ups 12 bar-facing and 15, and finally 9 and 9. workout description). The
burpees (may step over) athlete with the fastest
Masters 55+: 3 rounds of: The athlete’s score will be time will be the winner of
10 snatches (65/45 lb) 12 the total time it takes to that event. Then complete
bar-facing burpees Then, complete the entire as many reps as possible
rest 3 minutes before workout or the total of ground-to-overheads
continuing with: 3 rounds number of repetitions (any style) within the time
of: 10 chest-to-bar pull- completed before the 20- that remains after the run,
ups 12 bar-facing burpees minute time cap. until the 15-minute mark.
Scaled Masters 55+: 10
snatches (45/35 lb) 12 Scaling: The Open offers a wodwell.com/wod/regionals-10-

bar-facing burpees Then, prescribed and scaled 1-europe

rest 3 minutes before version of each workout for

continuing with: 3 rounds any age group. If you are
unable to complete the “REGIONALS
of: 10 jumping chest-to-
bar pull-ups 12 bar-facing prescribed version, try the 10.2
burpees (may step over) scaled version for your (AUSTRALIA)”
age. Variations: Rx’d:
For Time 2x20 meter Sled
wodwell.com/wod/open-19-4 (Ages 16-54) Men and
Pulls (20/10 kg)
women perform the same
21 Box Jumps
movements in the
21 Kettlebell Swings (32/24
“PEDAL TO THE prescribed weight. Scaled:
METAL 1” (Ages 16-54) Men use 65-
lb. barbell and perform
For Time 3 Peg Board 2x20 meter Sled Pulls
jumping pull-ups. Women
Ascents (40/20 kg)
use 45-lb. barbell and
24 calorie Row 15 Box Jumps
perform jumping pull-ups.
16 calorie Bike 15 Kettlebell Swings (32/24
Teenagers 14-15: Boys use
8 Dumbbell Squat kg)
65-lb. barbell. Girls use 45-
Snatches (100/70 lb) lb. barbell. Scaled
2x20 meter Sled Pulls

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April 17, 2019

Time Cap: 6 minutes Teenagers 14-15: Boys use (60/30 kg)

45-lb. barbell and perform 9 Box Jumps
Athletes will move through jumping pull-ups. Girls use 9 Kettlebell Swings (32/24
stations of each exercise. 35-lb. barbell and perform kg)
The event is complete jumping pull-ups. Masters
when the athlete finishes 55+: Men use 65-lb. wodwell.com/wod/regionals-10-
the last rep of the barbell and perform chin- 2-australia
dumbbell sqaut snatch and over-bar pull-ups. Women
crosses the finish line. use 45-lb. barbell and
Athletes will have a brief perform chin-over-bar pull- “REGIONALS
rest before resetting and ups. Scaled Masters 55+: 10.2
beginning Pedal to the Men use 45-lb. barbell and (CENTRAL/SOUT
Metal 2. perform jumping pull-ups. H AMERICA)”
Women use 35-lb. barbell
wodwell.com/wod/pedal-metal-1 and perform jumping pull- For Time 50 Box Jumps
ups. (24/20 in)
30 Snatches (115/75 lb)
“PIER PADDLE” wodwell.com/wod/open-19-5 1000 meter Row
For Time 500 meter Swim
2 mile Paddle 2-centralsouth-america
500 meter Swim “PEDAL TO THE
Time Cap: 60 minutes For Time 12 Parallette “REGIONALS
Athletes begin on the
Handstand Push-Ups 10.2
24 calorie Row (NORTHWEST)”
beach and will swim 500
16 calorie Bike
meters around the pier AMRAP in 2 minutes
8 Kettlebell Deadlifts
then return to the beach to Apollon's Axle Deadlifts
(203/124 lb)
grab paddle boards. They
will then return to the Time Cap: 90 seconds
Time Cap: 7 minutes
water and paddle south for
1 mile, turn around, and This event will begin just Men athletes will be able to
paddle back the 1 mile after completing Pedal to pick from three weights
where they will return to the Metal 1. Athletes will (263, 303, or 353 lbs).
the boards to the beach. move through stations of Women athletes will be
They will then swim around each exercise. The event is able to pick from three
the pier again, climb out of complete when the athlete weights (173, 213, and 263
the water and cross the finishes the last rep of the lbs).
finish line. kettlebell deadlift and
crosses the finish line.

page 139 of 310

April 17, 2019

wodwell.com/wod/pier-paddle wodwell.com/wod/pedal-metal-2 2-northwest


DEADLIFT For Time 7 Handstand 10.2
LADDER” Push-Ups (deficit for men) (SOUTHWEST)”
50 ft Sled Pull
For Time Deadlift Ladder 5 Rounds for Time 5/2
8 Handstand Push-Ups
50 ft Sled Pull
Men: 425, 435, 445, 455, 10 Power Cleans (135/85
9 Handstand Push-Ups
465, 475, 485, 495, 505, lb)
50 ft Sled Pull
515, 525, 535, 545, 555, 200 meter Run
10 Handstand Push-Ups
565, 575, 585, 595, 605,
50 ft Sled Pull
615 lb wodwell.com/wod/regionals-10-
Time Cap: 11 minutes
Women: 275, 285, 295,
305, 315, 325, 335, 345,
Each round the deficit for “REGIONALS
355, 365, 370, 375, 380,
the strict handstand push-
385, 390, 395, 400, 405, 10.3
ups increases. No kipping.
410, 415 lb (AUSTRALIA)”
wodwell.com/wod/push-pull For Time 12 Overhead
Similar to the 2009 deadlift
Squats (60/40 kg)
ladder, where 1 rep is
21 Pull-Ups
performed every 30 “RANCH MINI- 2700 meter Run
seconds through a series of
20 barbells that each
CHIPPER” 21 Pull-Ups
For Time 50 Wall Ball Shots 12 Thrusters (60/40 kg)
increase in weight.
The deadlift ladder will (30/20 lb)
begin 10 minutes after the 25 Med-Ball GHD Sit-Ups 3-australia
last athlete completes the (30/20 lb)
trail run. Athletes will lift in Hill Sprint with Med Ball
the reverse order that they (30/20 lb) “REGIONALS
finish the run. Last on the
run will lift first. First on
the run will lift last.
wodwell.com/wod/ranch- AMRAP in 10 minutes Max
deadlift-ladder “RCC 19.1
Deadlifts (315/185 lbs)
QUALIFIER” Max Muscle-Ups
For Time Part A

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April 17, 2019

“RAPID FIRE” From 0:00-12:00, perform: Max reps should be

21 Alternating Dumbbell performed in 10 minutes
For Time 6 Snatches (50/40
Snatches (22.5/15 kg) with a minimum of 20 reps
21 Box Jump-Overs (24/20 for men and 10 reps for
5 Snatches (60/45 kg)
in) women for each
4 Snatches (70/50 kg)
15 Alternating Dumbbell movement. The lower
3 Snatches (80/55 kg)
Snatches (22.5/15 kg) number of repetitions of
2 Snatches (90/60 kg)
15 Box Jump-Overs (24/20 either deadlifts or muscle-
1 Snatches (100/65 kg)
in) ups. For example, if a
9 Alternating Dumbbell competitor completes 35
Time cap: 4 minutes
Snatches (22.5/15 kg) deadlifts and 22 muscle-
Any type of Snatch will be 9 Box Jump-Overs (24/20 ups their score will be 22,
acceptable. Score will be in) which is the lower of the
time completed in, or 27 Dumbbell Squats two.
number of reps done in the (22.5/15 kg)
4 min cap. 27 Burpee Box Jump-Overs wodwell.com/wod/regionals-10-
(24/20 in) 3-centralsouth-america

wodwell.com/wod/rapid-fire 18 Dumbell Squats

(22.5/15 kg)
18 Burpee Box Jump-Overs “REGIONALS
“RCC 19.3 (24/20 in) 10.3
QUALIFIER” 45 Dumbbell Box Step- (NORTHEAST)”
AMRAP in 20 minutes 12 AMRAP in 7 minutes 7
calorie Row Deadlifts (225/135 lb)
3 minutes Rest
10 Toes-to-Bars 7 Handstand Push-Ups
8 Shoulder-to-Overheads 14 Box Jumps
Part B
(60/40 kg) From 15:00-20:00, wodwell.com/wod/regionals-10-
perform: 3-northeast
8 Squat Cleans (85/50 kg)
6 Squat Cleans (100/65 kg)
4 Squat Cleans (125/80 kg) “REGIONALS
“REGIONALS 2 Squat Cleans (145/90 kg) 10.3
10.1 (ASIA)” wodwell.com/wod/rcc-19-1-
For Time 10 Deadlifts qualifier 4 Rounds for Time 4/2
(315/205 lb) Muscle-Ups
50 Double-Unders 16 Kettlebell Snatches
900 meter Run “REDEMPTION” (53/35 lb) (8 each arm)
5 Deadlifts (315/205 lb) For Time 3 Pegboard

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April 17, 2019

25 Double-Unders Ascents Time Cap: 10 minutes

400 meter Run 21 Thrusters (135/85 lb)
2 Pegboard Ascents 4 muscle-ups per round for
wodwell.com/wod/regionals-10- 15 Thrusters (135/85 lb) men, 2 for women,
1-asia 1 Pegboard Ascent followed by 16 kettlebell
9 Thrusters (135/85 lb) snatches (no need to
alternate each rep, but
“REGIONALS Time Cap: 10 minutes must complete 8 reps per
10.1 (CENTRAL arm).
EAST)” wodwell.com/wod/redemption
5-4-3-2-1 Reps For Time 3-southeast
Barbell Complexes (115/65
lbs) 10.1 “REGIONALS
The complex includes For Reps in 5 minutes Max
power clean, front squat, AMRAP in 9 minutes Buy-
Reps Ground-to-Overheads
overhead squat, back in:
(50/30 kg)
squat and overhead squat. 1500 meter Row
All movements will have wodwell.com/wod/regionals-10-
clear completion. 1-australia Then:
5/2 Muscle-Ups
wodwell.com/wod/regionals-10- 5 Ground-to-Shoulders
1-central-east “REGIONALS (155/105 lbs)
Time cap for women is 12
10.1 H AMERICA)”
(NORTHEAST)” 7 Rounds for Time 5 Pull-
21-15-9 Reps for Time
10 Push-Ups
Overhead Squats (135/95
15 Air Squats “REGIONALS
10 Thrusters (115/75 lb)
Chest-to-Bar Pull-ups 10.4 (CENTRAL
Time Cap: 25 minutes EAST)”
1-northeast For Time 50 Box Jumps
Five rounds for time will be (24/20 in)
done for women. 40 Kettlebell Overhead
Swings (24/16 kg)

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April 17, 2019

1-centralsouth-america 30 Burpees with Jump Over

20 Sandbag Cleans from
(SOUTHEAST)” “REGIONALS Ground to Front Squats
For Load 1 Squat Clean 10.1 (40/20 lb)
every 50 seconds (NORTHWEST)” 10 Dumbbell Shoulder-to-
Overheads (65/40 lb)
3 Rounds for Time 10
Men: 215 lb to 335 lb (10 20 Sandbag Cleans from
Overhead Squats (135/95
lb increments) Ground to Front Squats
Women: 120 lb to 180 lb (5 (40/20 lb)
50 Double-Unders
lb increments) 30 Burpees with Jump Over
One bonus pound will be 1-northwest 40 Kettlebell Overhead
added to the best lift for Swings (24/16 kg)
every bar the athlete Jerks 50 Box Jumps (24/20 in)
to overhead. “REGIONALS
13 bars will be lined up in
10.1 4-central-east
ascending weight. (SOUTHWEST)”
For Time 75 meter Tire
wodwell.com/wod/regionals-10- Flips “REGIONALS
Run (back to starting point) 10.4
Log Carry (one way) (NORTHEAST)”
75 meter Tire Flips (back to
“REGIONALS For Time 10 Power Cleans
the start position)
10.2 (AFRICA)” (185/115 lbs)
Log Carry (back to the
30 meters Load the Sled
For Load 1 rep max start position)
(45/25 lbs)
Overhead Squat
20 calories Ski
Log must remain above
30 meters Sprint
Athletes have 7 minutes shoulder at all times.
30 Power Snatches (95/65
within which to determine
their 1-repetition
1-southwest 30 meters Load the Sled
maximum (1RM) overhead
(45/25 lbs)
40 Burpees
wodwell.com/wod/regionals-10- “REGIONALS 30 meters Push Loaded
2-africa 10.2 (ASIA)” Sled (90/50 lbs) on High
AMRAP in 12 minutes 5/3
50 Kettlebell Swings (55/35
Handstand Push-Ups
7 Snatches (115/75 lb)

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wodwell.com/wod/regionals-10- 30 meters Push Loaded

Sled Back
10.2 (CANADA)”
60 Double Unders
For Load 3 Sets for Max 30 meters Sprint (to finish
Weight Completed in “REGIONALS line)
Pounds 10.2 (CENTRAL
1 Snatch Grip Deadlift EAST)” wodwell.com/wod/regionals-10-
1 Snatch 4-northeast
1 Overhead Squat For Time 5000 meter Trail
1 Squat Snatch Run
"with sandbags on a very
Time Cap: 10 minutes 10.4
large hill"
2-canada wodwell.com/wod/regionals-10- For Time 500 meter Row
25 Burpees
500 meter Row
“REGIONALS 25 Burpees
10.2 (NORTH
10.2 wodwell.com/wod/regionals-10-
CENTRAL)” 4-southeast
For Time 1400 meter Run
For Load 3 rep max Clean-
This run is in a time trial and-Jerks “REGIONALS
format. Each individual 10.5
runner will be started Athletes will have 10
minutes to establish your (AUSTRALIA)”
every minute.
three rep max. All three AMRAP in 10 minutes 6
wodwell.com/wod/regionals-10- lifts must occur within 40 Deadlifts (120/70 kg)
2-north-central seconds. 6 Clean and Jerks (60/30
“REGIONALS 2-northeast
10.2 (SOUTH
AMRAP in 10 minutes 5 10.2 “REGIONALS
Pull-Ups (SOUTHEAST)” 10.5
10 Push-Ups
With a Running Clock in 12 (SOUTHEAST)”
15 Air Squats
minutes 20/10 Handstand 8 Rounds For Time 2 Squat
Push-Ups Snatches (145/85 lb)

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All with a weight vest Then, AMRAP in remaining 4 Push Presses or Push
(20/10 lb) time: Jerks (145/85 lb)
20 Double Unders 6 Chest-to-Bar Pull-Ups
wodwell.com/wod/regionals-10- 10 Box Jumps (24 in) 200 meter Run
2-south-central 10 Sandbag Lunges (60/40
lb) The "push presses or push
jerks" are also known as
“REGIONALS wodwell.com/wod/regionals-10- "shoulder-to-overhead,"
10.3 (AFRICA)” 2-southeast meaning the athlete may
5 Rounds for Time 250 get the bar from shoulder
meter Row to overhead anyhow.
5 Squat Cleans (75/45 kg)
5 Handstand Push-Ups 10.3 (ASIA)” wodwell.com/wod/regionals-10-
For Time 25 Sumo Deadlift
wodwell.com/wod/regionals-10- High-Pulls (95/65 lb)
3-africa 25 meter Overhead Lunges “REGIONALS
(35/25 lb)
25 Pull-Ups
“REGIONALS 25 Box Jumps (24/20 in) 21-15-9 Reps for Time
10.3 (CANADA)” 25 GHD Sit-Ups Deadlifts (315/205 lb)
4 Rounds for Time 35 Wall 25 Kettlebell Swings (24/16 Box Jumps (30/24 in)
Ball Shots (20/14 lb) kg)
25 Toes-to-Bars Athletes will perform 21
20 Chin-Ups (Chin Over
25 Weighted Dumbbell deadlifts then 21 box
Vertical Plane)
Burpees (20/10 lb) jumps, then 15 deadlifts
and 15 box jumps, then 9
3-canada wodwell.com/wod/regionals-10- deadlifts and 9 box jumps.
3-asia Athletes begin behind the
line. At Go, athletes move
“REGIONALS to the barbell and begin
10.3 (EUROPE)” “REGIONALS their deadlifts. Their result
10.3 (CENTRAL is the time to complete the
For Time 20 Chest-to-Bar
EAST)” entire workout. There is a
12min time cap. If an
20 Box Jumps For Load 1 rep max athlete cannot finish in the
20 Toes-to-Bars Deadlift time cap, their score is the
100 meter Overhead Carry
time cap plus a one second
(80/60 kg) Each athlete will have a
penalty for each rep not
20 Toes-to-Bars bar, an infinite supply of
20 Box Jumps plates and ten minutes to

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20 Chest-to-Bar Pull-Ups achieve their max deadlift. wodwell.com/wod/regionals-11-3

wodwell.com/wod/regionals-10- wodwell.com/wod/regionals-10-
3-europe 3-central-east “REGIONALS
“REGIONALS “REGIONALS For Time 20 calorie Row
30 Burpees
10.3 10.3 (NORTH
40 Two-Arm Dumbbell
(NORTHWEST)” CENTRAL)” Ground-to-Overheads
For Time 5 mile Run 3 Rounds for Time 500 (45/35 lb)
meter Row 50 Toes-to-Bars
The first mile is a hill and 12 Overhead Squats 100 foot Overhead Walking
the athletes will do two (115/75 lb) Lunges (45/25 lb plate)
laps. 50 Double-Unders 150 foot Sprint

wodwell.com/wod/regionals-10- The double unders will be This is a chipper workout.

3-northwest counted each time the Athletes begin behind the
rope passes completely line. At Go, they move to
under the athlete’s feet. the rower and row 20
“REGIONALS You will be able to use your calories. They then move
10.3 own jump rope, so bring through each element,
(SOUTHWEST)” one if you would like. We completing all reps before
will have jump ropes to use moving on. The overhead
For Time 20 Shoulder-to-
as well. The overhead walking lunges are 50 feet
Overheads (185/115 lb)
squat will be performed out and 50 feet back. The
40 Burpees
from a complete lock out of sprint is 50 feet out, 50
the arms, shoulders, hips feet back, 50 feet out to
Time Cap: 7 minutes
and knees. Descending the finish line. There is a
wodwell.com/wod/regionals-10- until the hip crease is 20min time cap. If an
3-southwest below the patella and then athlete cannot finish in the
returning to a complete time cap, their result is the
lock out of the arms, time cap plus a one second
“REGIONALS shoulders, hips and knees. penalty for each rep not
10.4 You may squat snatch into completed.
the first rep. This workout
(AUSTRALIA)” wodwell.com/wod/regionals-11-6
has a 15 minute cut-off.
3 Rounds for Time 6
Muscle-Ups wodwell.com/wod/regionals-10-
12 Squat Snatches (60/30 3-north-central

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18 Toe-to-Bars “REGIONALS
wodwell.com/wod/regionals-10- 10.3 (SOUTH
4-australia 4 Rounds for Time 10 One-
Arm Dumbbell Snatches
For Time 100 Double (100/70 lbs)
“REGIONALS Unders 100 meter Sprint
3 Rounds:
10.4 (EUROPE)”
10 Deadlifts (275/185 lb) wodwell.com/wod/regionals-12-3
For Time 400 meter Run 1 Sandbag Run (75/50 lb)

Then, 3 Rounds of: Then, “REGIONALS

15 Power Snatches (30 kg) 1000 meter Row
35 Double-Unders
wodwell.com/wod/regionals-10- For Time 3 Rounds of:
400 meter Run 3-south-central 7 Deadlifts (345/225 lb)
7 Muscle-Ups
wodwell.com/wod/regionals-10- 3 Rounds of:
4-europe “REGIONALS 21 Wall Ball Shots (20/14
10.4 (AFRICA)” lb)
21 Toes-to-Bars
“REGIONALS For Time 50 Pull-Ups
50 Wall Ball Shots (20/15
10.4 100 foot Farmer Carry
(NORTHWEST)” (100/70 lb dumbbells)
50 Kettlebell Swings (24/16
28 Burpee Box Jumps
For Time 30 calorie Row kg)
(24/20 in)
30 Thrusters (95/65 lb) 50 Shoulder-to-Overheads
100 foot Farmer Carry
3 Rope Climbs (20/15 (40/30 kg)
(100/70 lb dumbbells)
meters) 50 Double Unders
3 Muscle-Ups
30 Kettlebell Swings (1.5/1 100 meter Tire Flips
pood) 50 Tire Jumps This workout is broken into
100 meter Walking Lunges 3 parts all done with a
20 calorie Row with Load Overhead (20/15 running clock. Complete 3
20 Thrusters (115/75 lb) kg) rounds of Deadlifts and
2 Rope Climbs (20/15 Muscle-ups then advance
meters) Tire jumps should be
to the next 3 rounds of
20 Kettlebell Swings (1.5/1 performed with both feet in
Wall ball shots and Toes-
pood) and out as done with a box
to-bar. The final round will
be the Farmer carry with
10 calorie Row one dumbbell in each
10 Thrusters (135/95 lb) wodwell.com/wod/regionals-10-
hand, Burpee box jump

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1 Rope Climb (20/15 4-africa and Muscle-up.

10 Kettlebell Swings (1.5/1 wodwell.com/wod/regionals-12-6
10.4 (CANADA)”
wodwell.com/wod/regionals-10- “REGIONALS
For Time 50 Double-Unders
10 Burpees 13.3”
40 Double-Unders For Time 30 Burpee
“REGIONALS 10 Burpees Muscle-Ups
30 Double-Unders
10 Burpees Time Cap: 7 minutes
(SOUTHWEST)” 20 Double-Unders
For Time 1000 meter Row 10 Burpees For this event, the athlete
30 Overhead Squats 10 Double-Unders will begin on a starting
(135/95 lb) 10 Burpees mat. At the call of "3-2-1 …
1200 meter Run Go!" the athlete will move
wodwell.com/wod/regionals-10- to a set of rings and begin
wodwell.com/wod/regionals-10- 4-canada performing burpee muscle-
4-southwest ups. After the 30th
repetition, the athlete will
“REGIONALS move to the finishing mat
“REGIONALS 10.4 (NORTH and the workout is
10.5 (CANADA)” CENTRAL)” complete.
For Time 12 Tire Flips (Big For Time 10 Snatches
Fucker/Sort of Big Fucker) (145/95 lb)
6 Clean and Jerks (135/95 20 Chest-to-Bar Pull-Ups
lb) 30 Stick Jumps (24/20 in) “REGIONALS
300 meter Run 40 Ball Slams (45/30 lb)
9 Tire Flips (Big Fucker/Sort 13.6”
30 Stick Jumps (24/20 in)
of Big Fucker) 20 Chest-to-Bar Pull-Ups For Time 100 Double
9 Clean and Jerks (135/95 10 Snatches (145/95 lb) Unders
lb) 50 Handstand Push-Ups
450 meter Run wodwell.com/wod/regionals-10- 40 Toes-to-Bars
6 Tire Flips (Big Fucker/Sort 4-north-central 30 Shoulder-to-Overheads
of Big Fucker) with Axle (160/100 lbs)
12 Clean and Jerks (135/95 90 foot Walking Lunges
lb) “REGIONALS with Axle (160/100 lbs)
600 meter Run 10.4 (SOUTH
Time Cap: 15 minutes

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Athlete must jump in and CENTRAL)” For this event, the athlete
out of the tire to the other begins on the starting mat.
For Time 10 Muscle-Ups
side after each flip. At the call of "3-2-1 … Go!"
15 Handstand Push-Ups
the athlete moves off their
20 Squat Cleans (155/105
wodwell.com/wod/regionals-10- mat and performs double-
5-canada lb)
unders. Once 100 double-
Run the Block
unders are completed, the
The run distance was not athlete will proceed under
“REGIONALS the wall and perform 50
specified. But a typical city
11.1” handstand push-ups. Then,
block run is about 500
For Time 1000 meter Run meters. the athlete will move to
30 Handstand Push-Ups the pull-up bar and
1000 meter Row wodwell.com/wod/regionals-10- perform 40 toes-to-bar.
4-south-central The athlete will then move
Athletes will begin with a to the axle, pick up the
1K run, then complete 30 weight, and begin the
handstand pushups against “REGIONALS shoulder-to-overhead,
their designated wall, and 10.5 (ASIA)” advancing forward after
then finish with a 1K row. each 10 repetitions. Once
For Time 15 meter Tire
Any forward movement the 30th rep is completed,
Flips (470/330 lbs)
prior to the start the athlete will begin
12 meter Sled Drive
constitutes a false start. lunging from the white
(135/65 lbs)
The athlete’s result will be number to the finish line
5x25 meter Sandbag
total time to complete this with the weight in the front
Suicides (75 lbs)
chipper. There is a 15min rack position. After the
5 laps Wheel Barrow Run
time cap. If the workout is athlete has lunged the
not finished within the weight across the
15min, a 1sec penalty is 5-asia designated line and come
added to the 15min for to full extension, they will
each meter and each drop the weight. They
handstand pushup not “REGIONALS must then move over the
completed. If an athlete barbell to the finish mat to
10.5 (EUROPE)”
cannot complete a single complete the workout.
handstand pushup, they 5 Rounds for Time 5
receive a DNF and are Deadlifts (120/90 kg) wodwell.com/wod/regionals-13-6
eliminated from the 20 Lateral Jumps and
competition. Burpees

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For Rounds Max Distance
11.4” 11.2”
Handstand Walk
For Time 100 Pull-Ups For Load Thruster Ladder
100 Kettlebell Swings Time Cap: 3 minutes
(24/16 kg) Men: 155, 165, 175, 185,
100 Double Unders 195, 205, 215, 225, 235, Athletes will begin at the
100 Overhead Squats 245, 255, 265, 275, 285, starting line and will walk
(95/65 lb) 295 lb as far as possible on their
hands without their feet
Athletes will start on the Women: 105, 115, 125, touching the ground. If the
ground below their pull-up 130, 135, 140, 145, 150, athlete kicks up to their
bar. At Go, they will jump 155, 160, 165, 170, 175, hands and travels fewer
to their bar. Any jumping 180, 185 lb than 10 feet this will be
before the Go will result in considered a “false start,”
a false start. This workout Athletes will have 20 and they may re-attempt
is a chipper. All pull-ups seconds to take the first from the starting line. Each
must be completed before barbell from the ground athlete will be allowed two
the kettlebell swings, all and then perform one “false starts.” If the athlete
the swings before the thruster at a specified makes it the full 120 feet
double-unders, and all the weight. They will then have to the other side of the of
double-unders before the 10 seconds to transition to the stadium, they may
overhead squats. There is the next barbell where the come down to their feet,
a 25min time cap. If an same requirements apply. kick back up in the
athlete cannot finish in the They may make only one opposite direction, and
time cap, their score is the thruster attempt in any 20 start traveling back toward
time cap plus a one second second period. An attempt the start line. Athletes will
penalty for each rep not is defined by the barbell begin this event 2 minutes
completed. leaving the shoulders after after completing Event 1.
the squat. If an athlete
wodwell.com/wod/regionals-11-4 drops the barbell before an wodwell.com/wod/regionals-14-2
attempt is made, he or she
may make take the barbell
“REGIONALS from the floor again. There “REGIONALS
12.1” will be 15 barbells. 14.5”
21-15-9 Reps for Time Athletes continue so long
10 Rounds for Time 1
Deadlifts (225/155 lb) as they successfully
Legless Rope Climb (14 ft)
Handstand Push-Ups perform the rep within the
200 foot Sprint
20 seconds. Their result is
the weight of their heaviest

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wodwell.com/wod/regionals-12-1 successful thruster. If an Time Cap : 11 minutes

athlete is not able to
complete a successful This event begins with the
“REGIONALS thruster with the first athlete’s hand on top of
12.4” barbell, they receive a DNF their round marker. At the
and are eliminated from call of "3-2-1 … Go!" they
For Time 50 Back Squats
the competition. run to the rope and climb
(135/95 lbs)
without using their legs.
40 Pull-Ups
wodwell.com/wod/regionals-11-2 They will then run across
30 Shoulder-to-Overheads
the stadium to the round
(135/95 lbs)
marker, advance it to the
50 Front Squats (85/65 lbs)
“REGIONALS next designated area and
40 Pull-Ups
11.5” run back to the rope for
30 Shoulder-to-Overheads
their next round. After the
(85/65 lbs) 9-7-5 Reps For Time
10th rope climb is
50 Overhead Squats (65/45 Muscle Ups
complete they will run
lbs) Squat Snatches (135/95 lb)
across the stadium to their
40 Pull-Ups
Athletes will perform 9 round marker and advance
30 Shoulder-to-Overhead
muscle-ups then 9 the round marker to the
(65/45 lbs)
snatches, then 7 muscle- finish mat. When the
wodwell.com/wod/regionals-12-4 ups and 7 snatches, then 5 athlete and round marker
muscle-ups and 5 are on the finish mat the
snatches. The ring height event is complete.
“REGIONALS will be adjusted so that the
13.1” bottom of the ring is one
fist higher than the tops of
For Time 1000 meter Row
their fingers when standing
50 Thrusters (45 lbs) “REGIONALS
with one arm extended.
30 Pull-Ups 15.1”
Athletes will begin
standing under the rings. For Time 75 Snatches
Time Cap: 10 minutes
At Go, they will jump to the (75/55 lbs)
For this event, known as rings and perform the
"Jackie", the athlete will workout as described. Time Cap: 6 minutes
begin on the rower with Their result is the time to
complete the entire This event begins with the
the handle in the rack and
workout. There is a 15min athlete on a starting mat.
their hands off the handle.
cap. If an athlete cannot At the sound of the beep,
At the call of "3-2-1 … Go!"
finish in the time cap, their the athlete moves forward
the athlete will begin
result is the time cap plus and performs 75 snatches
rowing and rows 1,000
a one second penalty for (25 at each rep mat). Once

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meters, then gets off the each rep not completed. If the last rep is complete,
rower and moves to a the athlete is not able to the athlete will set the
designated area to perform complete a single muscle- barbell back on the floor,
50 thrusters. After the 50th up or a single snatch, they jump over it, move to the
thruster, the athlete moves receive a DNF and are finish mat and the event is
to the pull-up bar and eliminated from the complete.
performs 30 pull-ups. Once competition.
the 30th pull-up is wodwell.com/wod/regionals-15-1
complete, the athlete runs wodwell.com/wod/regionals-11-5
to the finish mat and the
workout is finished. “REGIONALS
wodwell.com/wod/regionals-13-1 12.2” For Time 250 ft Handstand
For Time 2000 meter Row Walk
50 Pistols alternating One-
Legs Time Cap: 3 minutes
13.4” 30 Hang Cleans (225/135
For Time 100 Wall Ball lbs) This event begins with the
Shots (20/14 lbs) athlete on a starting mat.
100 Chest-to-Bar Pull-Ups wodwell.com/wod/regionals-12-2 At the sound of the beep,
100 Pistols alternating legs the athlete runs 125 feet to
100 Alternating One-Arm their marker, kicks up and
Dumbbell Snatches (70/50 “REGIONALS walks 125 feet on their
lbs) 12.5” hands to the green mat,
kicks down, then walks 125
Snatch Ladder 1 Snatch
Time Cap: 25 minutes feet on their hands to their
(155/105 lb)
marker. When they pass
1 Snatch (165/115 lb)
For this event, the athlete their marker, they will kick
1 Snatch (175/125 lb)
begins on a starting mat. down and run to the finish
1 Snatch (185/130 lb)
At the call of "3-2-1 … Go!" mat where the event is
1 Snatch (195/135 lb)
he or she moves forward complete.
1 Snatch (205/140 lb)
and begins the set of wall
1 Snatch (215/145 lb) After the 3-minute time
balls. After the 100th wall
1 Snatch (225/150 lb) cap, the athletes will have
ball, the athlete moves to
1 Snatch (235/155 lb) 1 minute and 40 seconds
the pull-up bar and
1 Snatch (245/160 lb) to move to their platforms
completes 100 chest-to-bar
1 Snatch (255/165 lb) for Event 5.
pull-ups. Then, the athlete
1 Snatch (265/170 lb)
moves to the number 20
1 Snatch (275/175 lb)
on the first mat and
1 Snatch (285/180 lb) wodwell.com/wod/regionals-15-4
completes 100 one-legged

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squats, advancing forward 1 Snatch (295/185 lb)

after each 20 repetitions. “REGIONALS
Then, the athlete moves to 20 Double Unders before 15.7”
the dumbbell and performs each Snatch For Time 15 Muscle-Ups
100 one-arm snatches, 1 Squat Clean (205/135
advancing the dumbbell Athlete has 50 seconds to lbs)
after every 20 repetitions. complete 20 Double 1 Squat Clean (225/145
After the 100th rep, the Unders and 1 snatch. If lbs)
athlete moves to the finish athlete is able to complete 1 Squat Clean (245/155
mat and the workout is both movements before 50 lbs)
complete. seconds is up, athlete may 1 Squat Clean (255/165
advance to the next lbs)
wodwell.com/wod/regionals-13-4 station, which starts with 1 Squat Clean (265/175
20 more Double Unders lbs)
and another Snatch at the
“REGIONALS next weight. Score is Time cap: 6 minutes
13.7” total number of reps
completed through the last This event begins with the
4 Rounds for Time 2 Rope
snatch. If athlete is unable athlete on a starting mat.
Climb (15 ft)
to perform a Snatch At the sound of the beep,
100 foot Sprint
weight, tie-breaker is the athlete moves forward
4 Squat Cleans (225/135
max Double Unders in to the rings and performs
the 50 second window. 15 muscle-ups. They will
100 foot Sprint
then move forward and
Time Cap: 10 minutes perform 1 clean at each of
a series of 5 progressively
For this event, the athlete heavier barbells. Once the
“REGIONALS last barbell is cleaned, the
will begin standing on the
starting mat. At the call of 13.2” athlete moves to the finish
"3-2-1 … Go!" the athlete For Load 3 Overhead mat and the event is
begins the rope climbs. Squats complete.
Once 2 ascents are
completed, they will run Time Cap: 7 minutes wodwell.com/wod/regionals-15-7

across the stadium to their

barbell and perform 4
squat cleans, then advance For this event, the athlete “REGIONALS
their barbell to the next will have 7 minutes to 16.3”
number. They will then run perform 3 overhead squats
For Time 104 Wall Ball
back across the stadium at increasing weights to
Shots (24/14 lb)
and begin their second the highest weight

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round of rope climbs and possible. Each athlete will 52 Pull-Ups

then squat cleans. Once begin with a barbell loaded
the fourth round of squat to one of four starting Time Cap: 6 minutes
cleans are completed, the weights of their choice (see
athlete will move directly below) and a stack of This event begins with the
to the finishing mat plates. It will be the athlete on the starting
(without running across the athlete’s responsibility to mat. At the sound of the
stadium), and the workout load the bar to the correct beep, the athlete will move
is complete. weight each lift. Once the forward to the wall-ball
event begins, the barbell targets (10 ft) to perform
wodwell.com/wod/regionals-13-7 may not get lighter 104 wall-ball shots. The
throughout the 7 minutes. first 26 reps will be
The men must make performed to the left of the
“REGIONALS increases in 10-pound target to the left, and the
14.3” increments, while the next 26 reps will be
women must make performed to the right of
3 Rounds for Time 50
increases in 5-pound that target. After 52 reps,
Pistols alternating each leg
increments. the athlete will switch to
7 Muscle-Ups
the target on the right,
10 Hang Power Cleans
Athletes will not have a completing 26 reps to the
(175/115 lbs)
rack, but may get the left and 26 reps to the
barbell into the overhead right. When the last wall-
Time Cap: 16 minutes
position using any ball shot has been
technique they choose. If successfully completed,
This event begins with the
the athlete uses a full the athlete will move to
athlete on a starting mat.
squat snatch to get the the pull-up bar for 52 pull-
At the call of "3-2-1 … Go!"
weight overhead that will ups. Upon completing their
they move forward and
count as the first last pull-up, the athlete will
perform 50 pistols
repetition, as long as all move to the finish mat.
alternating each leg (25 at
the overhead squat Time stops when the
each designated area),
requirements are met. athlete reaches the finish
then move to the rings for
After a squat snatch, the mat. When the 6-minute
7 muscle-ups, then to the
athlete must perform two time cap for Event 3 is
barbell for 10 hang power
additional overhead squats reached, athletes will have
cleans. The athlete will
to complete the set. 1 minute to return to their
move the bar to the next
designated lifting area starting mat. The clock will
Men’s starting weights continue to run, and at the
after finishing the hang
(pounds): 135, 185, 225, 7:00 mark Event 4 will
power cleans. After 3
255 Women’s starting begin.
rounds are completed the
weights (pounds): 85, 125,
athlete moves to the finish

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mat and the event is 155, 175 wodwell.com/wod/regionals-16-3

After the 7 minutes is up,
wodwell.com/wod/regionals-14-3 athletes will have 2 “REGIONALS
minutes to transition to the 16.6”
muscle-up rings before the
For Time 1000 meter Bike
“REGIONALS start of Event 3.
100 feet Handstand Walk
14.6” 10 Overhead Squats
For Time 50 calorie Row wodwell.com/wod/regionals-13-2 (225/155 lb)
50 Box Jump Overs (24/18 500 meter Row
in) 50 Burpee Box Jump Overs
50 Deadlifts (180/120 lbs) “REGIONALS 5 Overhead Squats
50 Wall Ball Shots (20/14 (225/155 lb)
50 Ring Dips 21-15-9 Reps for Time Time Cap: 16 minutes
50 Wall Ball Shots (20/14 Deadlifts (315/205 lbs)
lbs) Box Jump (30/24 in) This event begins with the
50 Deadlifts (180/120 lbs) athlete on the starting
50 Box Jump Overs (24/18 Time Cap: 8 minutes mat. At the sound of the
in) beep, athlete will move to
For this event the athlete the Assault Air Bike and
50 calorie Row
begins on a starting mat ride until the monitor reads
behind the barbell. At the 1.0 km. They will then
Time Cap: 21 minutes
call of "3-2-1 … Go!" they move to the end of their
This event begins with the move forward and begin lane and handstand walk
athlete seated on the the set of 21 deadlifts. back towards the rig 100
rower. At the call of "3-2-1 After completing 21 feet. Next they will move
… Go!" the athlete will row deadlifts, the athlete the first barbell into their
50 calories, then will move moves to the box and lane to perform 10
forward to the next station performs 21 box jumps. overhead squats, and then
to perform box jump overs. Then, they will move the will advance to the rower
After every 10 jumps they barbell forward and for a 500 meter row. Once
will move the box forward perform 15 deadlifts, then the row has been
to the next designated to the box for 15 box completed, the athlete will
area, then advance to the jumps. Then, they will move the first box into
barbell. At the barbell they move the barbell forward their lane to complete 40
will perform 50 deadlifts, for the 9 deadlifts, and burpee box jump overs,
advancing the barbell after then 9 box jumps. After the advancing the box every 5
every 10 reps, then move last rep, the athlete moves reps. After completing 40
forward for 50 wall-ball to the finish mat and the reps, they will move the

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shots, then move forward workout is complete. larger box into their lane to
again to the rings. After 50 complete their final 10
ring dips are complete, the wodwell.com/wod/regionals-13-5 reps, still advancing every
athlete will return through 5. With the last burpee box
the same stations, again jump over complete, the
performing 50 reps at each “REGIONALS athlete will advance to the
station and moving the 14.1” second barbell, move it
barbell and box back For Load 1 Rep-Max Hang into their lane and perform
through the designated Squat Snatch 5 overhead squats. Upon
areas. When the monitor completing the last
displays 50 calories, the Time Cap: 6 minutes overhead squat, the
athlete will get off the athlete will move to the
rower and move to the finish mat. Time stops
finish mat and the event is For this event, athletes will when the athlete reaches
complete. have three (3) attempts to the finish mat. Each
establish their heaviest 1- Burpee Box Jump Over
wodwell.com/wod/regionals-14-6 rep hang squat snatch. At begins with a burpee
the call of "3-2-1 … Go!" performed perpendicular to
athletes will have 2 and facing the box. At the
“REGIONALS minutes to load their bottom of the burpee, the
15.2” barbell and attempt their chest and thighs must
For Time 21 Thrusters first lift. They will not be touch the ground. The
(115/75 lbs) allowed to lift again until athlete must then jump
12 Rope Climbs (15 ft) after the 2-minute mark. over the box, using a two-
15 Thrusters (115/75 lbs) They may not attempt foot takeoff, and must
9 Rope Climbs (15 ft) their final lift until after the jump over the box without
9 Thrusters (115/75 lbs) 4-minute mark, and the lift touching it. The feet must
6 Rope Climbs (15 ft) must be completed before go over the box, not
the 6-minute mark. around it.
Time Cap: 16 minutes
Each athlete will begin with wodwell.com/wod/regionals-16-6

This event begins with the an empty barbell and a

athlete on a starting mat. stack of plates. It will be
At the sound of the beep, the athlete’s responsibility “REGIONALS
the athlete moves forward to load the bar for each lift 17.2”
and performs thrusters. and declare the weight to
21-15-9 Reps for Time
After 21 reps are complete, the judge prior to lifting.
Dumbbell Snatches (80/55
they move to the rig for 12 Athletes may not decrease
rope climbs. They then go the weight after a failed
Ring Dips
back to the barbell, attempt. The smallest

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advance it to the next weight increment Time Cap: 6 minutes

marker, and start the permitted will be 5 lb. for
round of 15 thrusters and 9 both men and women. wodwell.com/wod/regionals-17-2
ascents. After 9 rope
climbs, they will move the After the 6 minutes is up,
barbell, advance it to the athletes will have 2 “REGIONALS
next marker, and start the minutes to transition to 17.5”
final round of 9 thrusters Event 2.
21-15-9 Reps for Time
and 6 ascents. After the Muscle-Ups
final rope climb, the Single-Arm Dumbbell
athlete moves to the finish Overhead Squats (80/55
mat and the event is lb)
14.4” Time Cap: 11 minutes
21-15-9-6-3 Reps For Time wodwell.com/wod/regionals-17-5
Strict Handstand Push-Ups
“REGIONALS Front Squats (195/125 lbs)
15.5” Burpees “REGIONALS
For Load 1 rep-max Snatch 18.2”
Time Cap: 20 minutes
For Time "Linda"
Each athlete will have two 10-9-8-7-6-5-4-3-2-1 Reps
This event begins with the
20-second windows to of:
athlete on a starting mat.
attempt the lift with 80 Deadlifts (295/220 lb)
At the call of "3-2-1 … Go!"
seconds rest between Bench Presses (195/135 lb)
they move forward, go
windows. Squat Cleans (145/105 lb)
under the wall and perform
After Event 4, the athletes 21 strict handstand push-
ups, then move to the Time Cap: 17 minutes
will have 1 minute and 40
seconds to move to their barbell for 21 front squats,
then 21 burpees jumping This is one of the CrossFit's
platforms, where this event benchmark "Girls"
will begin. Athletes will over the bar. After finishing
the burpees they will workouts, known as
have a 20-second window “Linda.” This event begins
to attempt their max advance the barbell to the
next designated lifting with the athlete on the
snatch, with only two starting mat. At the sound
athletes lifting at a time. At area. They then move back
to the wall and start the of the beep, the athlete will
the call of "3-2-1 … lift," move forward to the
the first two athletes may round of 15s. After the
round of 3s, the athlete deadlift bar and perform
begin their attempts. The 10 deadlifts. The athlete
snatch must be locked out moves to the finish mat

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and completed within the and the workout is will then move to the rack
20-second window prior to complete. and perform 10 bench
the call of "3-2-1 …lift," for presses, then forward
the next set of athletes. wodwell.com/wod/regionals-14-4 again for 10 squat cleans.
After all athletes have At the end of each round
made an attempt, each will (after the last clean) the
then have another 20- “REGIONALS athlete will advance the
second window to make 14.7” clean barbell forward, then
another attempt, starting For Time 64 Pull-Ups return to the deadlift
back with the first two 8 Overhead Squats barbell and begin the next
athletes and rotating (205/135 lbs) round. Athletes will
through in the same continue in this fashion
fashion. Athletes will have Time Cap: 6 minutes through the rounds of 9-8-
80 seconds rest between 7-6-5-4-3-2 and 1 rep. After
their first window and their This event begins with the the final clean, the athlete
second window. athlete on a starting mat will step over the barbell
and at the call of "3-2-1 … and move to the finish
Athletes may load the mat.
Go!" they move forward
barbell to whatever weight
and perform 64 pull-ups.
they choose prior to their wodwell.com/wod/regionals-18-2
They will then move
first window and during
forward to the barbell and
their rest period. If a
begin squatting. After 8
snatch is missed, the
overhead squats are
athlete may immediately 18.5”
complete, the athlete will
re-attempt, but the lift
move to the finishing mat For Time 50 Handstand
must be complete before
and the event is complete. Push-Ups
the end of the 20-second
50 Toes-to-Bars
window to count. wodwell.com/wod/regionals-14-7 50 calorie Assault Bike
50 Dumbbell Box Step-
wodwell.com/wod/regionals-15-5 Overs (2 x 70/50 lb, 24/20
15.3” 50 feet Right-Arm
“REGIONALS For Time 1 mile Run Dumbbell Overhead
16.1” 50 Overhead Squats Lunges (2 x 70/50 lb)
(135/95 lbs) 50 feet Left-Arm Dumbbell
For Time 0:00-2:00 Overhead Lunges (2 x
100 GHD sit-ups
10 Squat Snatches 70/50 lb)
150 Double Unders
(185/135 lb)
50 Sumo Deadlift High-
2:00-4:00 Time Cap: 17/22 minutes
Pulls (135/95 lbs)
8 Squat Snatches (205/145

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lb) 100 Box Jump Overs (24/18 This event begins with the
4:00-6:00 in) athlete on the starting
6 Squat Snatches (225/155 mat. At the sound of the
lb) Time Cap: 26 minutes beep, the athlete moves
6:00-8:00 under the wall, then kicks
4 Squat Snatches (245/165 This event begins with the up to complete 50
lb) athlete on a starting mat. handstand push-ups. The
8:00-11:00 At the sound of the beep, athlete then will advance
2 Squat Snatches (265/175 the athlete moves forward forward to the pull-up bar
lb) to the treadmill and runs 1 to complete 50 toes-to-
mile. They will then move bars, then to the Assault
Time Cap: 11 minutes to the barbell and perform Bike for 50 calories. He or
50 overhead squats (25 at she will then move to the
This event begins with the each rep mat), then to the box and dumbbells to
athlete on the starting GHD for 100 sit-ups, then complete 50 step-overs.
mat. At the sound of the to their jump rope for 150 The athlete will then begin
beep, the athlete will move double-unders (75 at each lunging back toward the
forward to the barbell and rep mat), then to the rig, with one dumbbell held
perform 10 snatches. Once barbell for 50 sumo overheard and the other
the 10 snatches are deadlift high pulls (25 at dumbbell held at the
completed, they will roll each rep mat), then to the shoulder. Once the athlete
the bar forward to the next box. After every 20 box has lunged past the 50-
station, add weight, then jump overs, the athlete will foot mark, he or she will
perform 8 snatches. At move the box forward to turn around, alternate
each subsequent station the next designated area. arms and lunge back 50
the reps will decrease Once the last jump is feet. After the last lunge is
while the load increases. complete, the athlete complete, the athlete will
Each station will also have moves to the finish mat advance to the finish mat.
a cut-off time by which all and the event is complete. Scaling This chipper is
the reps must be moderately long and
completed in order to wodwell.com/wod/regionals-15-3 includes some difficult
proceed forward. Once an skills. Modify the
athlete has completed all movements that you
the required reps for a “REGIONALS struggle with, reduce the
given load, they may 15.6” reps and choose lighter
immediately advance and 5 Rounds for Time 25 dumbbells. Intermediate
do not need to wait for the calorie Row Option For time:
clock before moving to the 16 Chest-to-Bar Pull-Ups 35 handstand push-ups
next station. Time stops 9 Strict Deficit Handstand 35 toes-to-bars 50-cal.
when the athlete reaches Push-Ups bike 35 dumbbell box

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the finish mat. Athletes will Time Cap: 16 minutes step-overs 50-ft. right-arm
use one barbell for the first dumbbell overhead lunge
3 stations, adding weight This event begins with the 50-ft. left-arm dumbbell
each time they move it athlete on the green overhead lunge Men: 50-
forward, and will then starting mat. At the sound lb. dumbbells, 20-in. box
move to a second of the beep, the athlete will Women: 35-lb. dumbbells,
preloaded barbell that they run to the rower and row 20-in. box Beginner
will use for stations 4 and 25 calories, then move to Option For time: 30 knee
5. If the athlete is cut off the rig for 16 chest-to-bar push-ups 30 sit-ups 30-
by the time cap, the score pull-ups, then to the wall cal. bike 30 box step-
it the total number of reps for 9 handstand push-ups overs
completed up to that point. to complete the first round. 100-ft. walking lunge
Prior to starting the next
wodwell.com/wod/regionals-16-1 round, the athlete must wodwell.com/wod/regionals-18-5
advance their round
marker before returning to
“REGIONALS the rower. Once the fifth “REGIONALS 9.1
16.4” round is complete, the (ASIA)”
athlete moves to the finish
4 Rounds for Time 28 7 Rounds for Time 7
mat and the event is
Pistols Thrusters (135/85 lbs)
15 Power Cleans (115/80 7 Burpees
Time Cap: 10 minutes asia

This event begins with the
athlete on the starting 16.2” “REGIONALS 9.1
mat. At the sound of the 10 Rounds for Time 4 Strict (CANADA
beep, the athlete will Muscle-Ups WEST)”
complete 28 pistols, 7 Strict Handstand Push-
AMRAP in 20 minutes 10
alternating legs and Ups
Wall Ball Shots (20/14 lb)
advancing after every 14 12 Kettlebell Snatches
10 Box Jumps (20 in)
reps, before moving to the (70/53 lb)
10 Deadlifts (205/145 lb)
barbell. They will then
10 Burpees
complete 15 power cleans, Time Cap: 20 minutes
advancing after 10 reps.
After completing all 15 This event begins with the canada-west
cleans, the athlete will athlete on the starting
move the barbell forward mat. At the sound of the
to the next clean station beep, the athlete will move

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before returning to the forward to the rings and “REGIONALS 9.1

start mat to begin the next perform 4 strict muscle-
round. The athlete will ups. After the last muscle-
alternate between 28 up is complete, the athlete For Time 5 Snatches
pistols and 15 power will move to the handstand (135/95 lb)
cleans for a total of 4 push-up wall to perform 7 100 meter Sandbag Carry
rounds, advancing the strict handstand push-ups. (90/70 lb)
barbell closer to the finish Then the athlete will move 4 Snatches (135/95 lb)
each round. Upon to the kettlebell, perform 100 meter Sandbag Carry
completing the final power 12 kettlebell snatches–all 6 (90/70 lb)
clean of the fourth round, reps with one arm then all 3 Snatches (135/95 lb)
the athlete will move to 6 reps with the other 100 meter Sandbag Carry
the finish mat. Time stops arm–and advance the (90/70 lb)
when the athlete reaches kettlebell to the next round 2 Snatches (135/95 lb)
the finish mat. designation before 100 meter Sandbag Carry
returning to the rings to (90/70 lb)
wodwell.com/wod/regionals-16-4 start the next round. Upon 1 Snatches (135/95 lb)
completing 10 rounds, the
athlete will move to the
“REGIONALS finish mat. Time stops
16.7” when the athlete’s foot hits
For Time 21 Thrusters the finish mat. If the “REGIONALS 9.1
(95/65 lb) athlete is cut off by the 20
minute time cap, the score
3 Legless Rope Climbs
will be the total number of ATLANTIC)”
15 Thrusters (95/65 lb)
2 Legless Rope Climbs reps completed within the For Time 2000 meter Row
9 Thrusters (95/65 lb) 20 minutes.
1 Legless Rope Climb
wodwell.com/wod/regionals-16-2 mid-atlantic

Time Cap: 6 minutes

This event begins with the
athlete on the starting 16.5” (NORTHWEST)”
mat. At the sound of the 3 Rounds for Time 400 For Load Max Clean and
beep, they will move meter Run Press
forward to the first barbell 40 GHD Sit-Ups
and perform 21 thrusters. 7 Deadlifts (405/275 lb) wodwell.com/wod/regionals-9-1-
Once all 21 thrusters are northwest
complete, the athlete will Time Cap: 16 minutes
move to the rope for 3

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legless rope climbs. This event begins with the

Following the completion of athlete on the starting “REGIONALS 9.2
the third legless rope mat. At the sound of the (ASIA)”
climb, the athlete will beep the athlete will move For Time 750 meter Row
advance the barbell and forward to the 25 Pull-Ups
perform 15 thrusters and TrueFormtreadmill to begin 400 meter Farmer's Carry
then will return to the rope the first 400-m run. Once 25 Pull-Ups
for 2 legless rope climbs the monitor reads 0.4 km,
before advancing the bar they will advance to the wodwell.com/wod/regionals-9-2-
one more time and GHD to perform 40 GHD asia
completing 9 thrusters. sit-ups and then to the
With the final set of barbell to perform 7
thrusters complete, the deadlifts. They will then “REGIONALS 9.2
athlete returns one last advance the barbell to the (CANADA
time to the rope for 1 next section before WEST)”
legless rope climb and returning to the treadmill
then moves down the lane, to begin the next round. For Time 1000 meter Run
over the bar to the finish Upon completing the last
mat. Time stops when the deadlift in the third round, canada-west
athlete reaches the finish the athlete will move to
mat. the finish mat. Time stops
when the athlete reaches “REGIONALS 9.2
wodwell.com/wod/regionals-16-7 the finish mat.
wodwell.com/wod/regionals-16-5 5 Rounds for Time 7
“REGIONALS Deadlifts (275/185 lb)
17.3” 30 Air Squats
“REGIONALS 7 Handstand Push-Ups
For Time 100 ft Dumbbell
Overhead Walking Lunges 17.1”
(80/55 lb) For Time 1,200 meter Run great-basin
100 Double-Unders
50 Wall Ball Shots (30/20 Then, 12 Rounds of:
lb) 4 Strict Handstand Push- “REGIONALS 9.2
10 Rope Climbs (15 ft) Ups (MID-
50 Wall Ball Shots (30/20 8 Chest-to-Bar Pull-Ups
lb) 12 Air Squats
100 Double-Unders 3 Rounds for Time 10
100 ft Dumbbell Overhead All with a weight vest Deadlifts (275/185 lb)
Walking Lunges (80/55 lb) (20/14 lb) 50 Double-Unders

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April 17, 2019

Time Cap: 16 minutes Time cap: 25 minutes wodwell.com/wod/regionals-9-2-

wodwell.com/wod/regionals-17-3 wodwell.com/wod/regionals-17-1

17.6” 17.4” For Load Max Deadlift
For Time 30/25 calorie Air For Time 60 ft Handstand
Bike Walk
20 Burpee Box Jump-Overs 10 Toes-to-Bars
(30/24 in) 10 Double Kettlebell
10 Sandbag Cleans Deadlifts (150/106 lb)
(150/100 lb) 60 ft Handstand Walk
12 Toes-to-Bars (AUSTRALIA)”
Time Cap: 6 minutes 12 Double Kettlebell For Time 3 laps Run
Deadlifts (150/106 lb) through the Cronulla Sand
wodwell.com/wod/regionals-17-6 60 ft Handstand Walk Dunes
14 Toes-to-Bars
14 Double Kettlebell wodwell.com/wod/regionals-9-3-
“REGIONALS Deadlifts (150/106 lb) australia

18.3” 60 ft Handstand Walk

For Time 9 Muscle-Ups 16 Toes-to-Bars
16 Double Kettlebell
Obstacle Handstand Walk
Deadlifts (150/106 lb) (DIRTY SOUTH)”
36 Pistols
Obstacle Handstand walk AMRAP in 8 minutes 5
9 Muscle-Ups Time Cap: 11 minutes Clean and Jerks
Obstacle Handstand Walk 10 Chest-to-Bar Pull-Ups
45 Pistols
Obstacle Handstand walk Clean and jerk should be
9 Muscle-Ups performed from the
“REGIONALS ground by any recognized
Obstacle Handstand Walk
54 Pistols 18.1” clean to full extension
For Time "Triple 3" overhead.
Time Cap: 13 minutes 3000 meter Row
300 Double-Unders dirty-south
This event begins with the 3 mile Run
athlete on the starting
mat. At the sound of the Time Cap: 49 minutes
beep, the athlete will move

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April 17, 2019

to the rings and perform 9 "Regionals 18.1" was a “REGIONALS 9.3

muscle-ups. The athlete repeat of a CrossFit Games
will then handstand walk event from 2014, the
through the obstacles to "Triple 3." This event ACRE)”
the pistol station where he begins with the athlete on 21-15-9 Reps for Time Box
or she will perform 36 the starting mat. At the Jumps (24/20 in)
pistols. The athlete will sound of the beep, the Kettlebell Swings (53/35 lb)
then handstand walk back athlete moves forward to Sumo Deadlift High-Pulls
through the obstacles to the rower to row 3,000 (95/65 lb)
return to the rings and meters. The athlete then
begin the next round. moves forward to the wodwell.com/wod/regionals-9-3-
Round 2 will be performed double-under area and
in the same fashion, with 9 completes 300 double-
muscle-ups and then 45 unders (advancing every
pistols. In the final round, 100 reps). The athlete then
the athlete will perform 9 moves to the Assault (NORTHERN
muscle-ups and 54 AirRunner and runs 3 miles CALIFORNIA)”
pistols. After the final before moving to the finish For Time 22 Deadlifts
pistol, the athlete will mat. (315/185 lb)
advance forward to the Farmer's Carry (45/25 lb)
finish mat. At the time the wodwell.com/wod/regionals-18-1
to top of inner loop of the
workout was announced no hill
details were provided 22 Dumbbell Thrusters
about the type or length of “REGIONALS
(45/25 lb)
the handstand walk 18.4” Farmer's Carry (45/25 lb)
obstacle route. Scaling For Time 2 Rounds of: to bottom of inner loop
This workout contains a lot 10 Snatches (175/125 lb) Run to Pull-Up Bar
of high-skill gymnastics 12 Burpees 22 Chest-to-Bar Pull-Ups
movements. Ignore the Run to top of outer loop
time cap and speed that Then, 2 Rounds of: 22 Overhead Squats (95/65
the Regional athletes 10 Snatches (115/75 lb) lb)
complete this workout in. 12 Burpees Run to bottom of inner loop
Modify the movements and
reps as needed while still Time Cap: 9 minutes Farmer's carry should be
using this as a chance to done with dumbbells.
practice gymnastics skills. This event begins with the
Intermediate Option 3 athlete on the starting wodwell.com/wod/regionals-9-3-
rounds for time of: mat. At the sound of the northern-california
5 muscle-ups 36-ft. beep, the athlete will move
handstand walk, no forward to the first barbell

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obstacles 36-45-54 and perform 10 snatches

single-leg squats 36-ft. (advancing every 5 reps). “REGIONALS 9.4
handstand walk, no The same barbell will then (CANADA
obstacles Beginner be used for 12 over-the-bar EAST)”
Option 3 rounds for time burpees (advancing every
For Time 5000 meter Trail
of: 5 ring rows 5 6 reps). After 2 rounds are
Run with 3 mini-events
jumping ring dips complete, the athlete will
along the trail
36-ft. bear walk 36-45-54 move to the second, lighter
single-leg squats 24-30-36 barbell and perform rounds
Mini-event 1:
squats 36-ft. bear walk 3 and 4 in the same
3 Tire Flips (500/ 250 lb) in
fashion. Once the the final
30 seconds
wodwell.com/wod/regionals-18-3 burpee is complete, the
athlete will move to the
Mini-event 2:
finish mat. Scaling Reduce
“REGIONALS 3 Keg Clean and Presses
the load and volume to
(100/50 lb) in 30 seconds
18.6” keep this a sprint. The
For Time 4 Rope Climbs weight should be
Mini-event 3:
16 Thrusters (155/105 lb) challenging but light
100-150 meter Sandbag
3 Rope Climbs enough to string reps
Carry (60/30 lb)
12 Thrusters (155/105 lb) together without dropping
2 Rope Climbs the bar. Reduce the wodwell.com/wod/regionals-9-4-
8 Thrusters (155/105 lb) number of burpees so that canada-east
you can maintain a fast
Time Cap: 7 minutes pace.
This event begins with the YOKE”
athlete on the starting
For Time 300 meter Run
mat. At the sound of the
“REGIONALS 9.1 4 Rope Climbs
beep, the athlete will move
44 foot Yoke Carry
forward to the rope and (AFRICA)”
300 meter Run
perform 4 climbs. He or 10-9-8-7-6-5-4-3-2-1 Reps 3 Rope Climbs
she then will move to the for Time Deadlifts (125/70 44 foot Yoke Carry
barbell and complete 16 kg) 300 meter Run
thrusters, advancing the Burpees (5 per round) 2 Rope Climbs
bar forward halfway Squat Clean and Jerks 44 foot Yoke Carry
through, then return to the (60/40 kg) 300 meter Run
rope for the second round.
1 Rope Climb
In round 2 the athlete will wodwell.com/wod/regionals-9-1-
44 foot Yoke Carry
complete 3 climbs and 12 africa
thrusters, then 2 climbs

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April 17, 2019

and 8 thrusters in the third Time Cap: 16 minutes

round. After the final “REGIONALS 9.1
thruster, the athlete will (CANADA Scaling: M 14-15: 300-lb.
step over the barbell and EAST)” yoke M 50-54: 380-lb. yoke
move to the finish mat. M 55+: 300-lb. yoke F 14-
For Load 1 rep max
Scaling This couplet is a 15: 245-lb. yoke F 50-54:
sprint. Choose a load and 300-lb. yoke F 55+: 245-lb.
modification that allow you yoke
to complete each set of canada-east
reps unbroken. wodwell.com/wod/rope-and-yoke

Intermediate Option For

time: 3 rope climbs 16 “REGIONALS 9.1
thrusters 2 rope climbs 12 “RUN SWIM
thrusters 1 rope climbs 8 RUN”
thrusters Men: 15-ft. 3 Rounds for Time 400
For Time 1.5 mile Run
rope, 115 lb. Women: 15- meter Run
500 meter Swim
ft. rope, 75 lb. Beginner 21 Kettlebell Swings (32/20
1.5 mile Run
Option For time: 4 rope kg)
climbs, lying to standing 12 Chest-to-Bar Pull-Ups
Time Cap: 60 minutes
16 thrusters 3 rope
climbs, lying to standing europe Athletes will start at the
12 thrusters 2 rope AEC Center, run 1.5 miles
climbs, lying to standing to Lake Monona, swim 500
8 thrusters Men: 65 lb. “REGIONALS 9.1 meters around a series of
Women: 45 lb. buoys, then return along
the same run course to the
wodwell.com/wod/regionals-18-6 AMRAP in 12 minutes 5 finish line at the AEC
Pull-Ups Center. Athlete’s score is
10 Burpees the total time it takes for
“REGIONALS 9.1 15 Kettlebell Swings (24/16 them to complete the
(AUSTRALIA)” kg) event.
20 Double-Unders
3 Rounds for Time 10
Clean-and-Jerks (60/40 kg) wodwell.com/wod/regionals-9-1-
15 Ring Dips icelandic
20 Kettlebell Swings (24/16
“SAB 16.3”
“REGIONALS 9.1 AMRAP (with a partner) in
wodwell.com/wod/regionals-9-1- 18 minutes From 0:00-

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April 17, 2019

“REGIONALS 9.1 Chest-to-Bar Pull-Ups
For Time 500 meter Row
(DIRTY SOUTH)” Box Jump Overs (24/20 in)
30 Burpees
AMRAP in 8 minutes 3 10 Shoulder-to-Overheads
minute max points Suicide Then, from 10:00-18:00:
(165/95 lbs)
Run 3 rep max Shoulder-to-
2 minute Rest wodwell.com/wod/regionals-9-1-
3 minute max rep Deadlifts northern-california
(275/185 lb) Athlete A will perform the
first set of pull-ups and box
wodwell.com/wod/regionals-9-1- “REGIONALS 9.2 jump overs before Athlete
dirty-south B proceeds to the second
set. Both athletes will take
For Time Buy-In: turn finishing each set.
“REGIONALS 9.1 500 meter Row Only one person can work
(HELL’S HALF at a time. There will be two
Then, 2 Rounds of: scores for this two-part
ACRE)” 20 Pull-Ups workout. Score A will be
3 Rounds for Time 500 20 Thrusters (30/20 kg) the total number of
meter Row 400 meter Run repetitions from the first
10 Squat Clean and Jerks 20 Kettlebell Swings (24/16 10 minutes of the workout.
(155/105 lb) kg) The second score will be
20 Box Jumps the total weight lifted
successfully by Athlete A
Buy-Out: and Athlete B.
500 meter Row
“REGIONALS 9.1 wodwell.com/wod/regionals-9-2-
(NORTHEAST)” africa

AMRAP in 12 minutes 5 “SAB 17.3”

Thrusters (135/95 lb) For Time (with a partner)
10 Burpees 50 Toes-to-Bars
40 Dumbbell Snatches
wodwell.com/wod/regionals-9-1- EAST)” (22.5/15 kg)
5 Rounds for Time 5 Clean 50 Unbroken Double-
and Jerks (135/95 lb) Unders (Athlete A)
5 Muscle-Ups 50 Chest-to-Bar Pull-Ups
40 Dumbbell Thrusters
(ROCKY Time Cap: 10 minutes (22.5/15 kg)
50 Unbroken Double-

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wodwell.com/wod/regionals-9-2- Unders (Athlete B)

3 Rounds for Time 8
One partner works at a
Deadlifts (300/195 lb)
time. Partners break up the
400 meter Run “REGIONALS 9.2 work as needed, except
(EUROPE)” the double-unders, the first
rocky-mountain 15-12-9 Reps for Time set of which must be
Clean and Jerks (60/40 kg) completed by a single
Handstand Push-Ups partner, unbroken. The
“REGIONALS 9.2 second set must be
Clean and jerks can be completed by the other
performed overhead partner, also unbroken. A
21-15-9 Reps for Time anyhow. trip means the athlete
Burpees must start the double-
Pull-ups wodwell.com/wod/regionals-9-2- unders over. Score is the
400 meter Row europe total time to complete the
whole workout.
australia “REGIONALS 9.2 wodwell.com/wod/sab-17-3
“REGIONALS 9.2 For Time 30 Deadlifts
“SAB 18.3”
(DIRTY SOUTH)” (225/135 lb)
650 meter Hill Run AMRAP in 14 minutes Part
5 Rounds for Time 20 30 Ground-to-Overheads A
Double-Unders (110/66 lb) From 0:00-12:00, 1 round
10 Wall Ball Shots (20/14 650 meter Hill Run of:
lb) 10/8 calorie Row
1 Rope Climb (15 ft) The running track will go 30 Overhead Squats (30/20
up a small skiing slope. kg)
Time Cap: 15 minutes 10/8 calorie Row
wodwell.com/wod/regionals-9-2- 25 Overhead Squats (40/30
wodwell.com/wod/regionals-9-2- icelandic kg)
10/8 calorie Row
20 Back Squats (60/45 kg)
“REGIONALS 9.2 10/8 calorie Row
“REGIONALS 9.2 (NORTHERN 15 Back Squats (80/60 kg)
(HELL’S HALF CALIFORNIA)” 10/8 calorie Row
ACRE)” 10 Front Squats (100/75
AMRAP in 10 minutes 2
For Time 50 Chest-to-Bar kg)
Pull-Ups 10/8 calorie Row

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50 Burpees 5 Ground-to-Shoulders 5 Front Squats (120/85 kg)

(185/105 lb)
wodwell.com/wod/regionals-9-2- Part B
hells-half-acre 'Ground-to-shoulder' AMRAP in 2 minutes of:
means the athlete may Toes-to-Bars
move the bar from the
“REGIONALS 9.2 ground to their shoulders This workout is to be done
(NORTHEAST)” any way. The most individually and can be
For Time 2000 meter Row efficient way to do this is a performed at a different
barbell clean. time and place by each
wodwell.com/wod/regionals-9-2- athlete. Let’s show some
northeast wodwell.com/wod/regionals-9-2- love to squats, of any
northern-california sorts: light, heavy, high
reps, low reps. Hiking in
“REGIONALS 9.2 Swiss mountains requires
“REGIONALS 9.3 to be good at squatting!
(ASIA)” Part A: the workout
For Time 900 meter Run alternates rowing and
3 Rounds for Time 10 three squat movements
15 Kettlebell Swings (2/1.5
Chest-to-Bar Pull-Ups (overhead, back and front)
10 Front Squats (165/105 each time performed twice.
15 Tire Deadlifts (215/130
lb) The number of repetitions
10 Burpees of the squats is decreasing
15 meter Dumbbell Lunges
(45/30 lb) by 5 while the weight is
15 Dumbbell Cleans (45/30 increasing. The row is
lb) always the same amount
of calories: 10 for male, 8
“REGIONALS 9.3 wodwell.com/wod/regionals-9-3- for female. The Athlete
asia starts sitting on the rower
(CANADA without touching the
EAST)” handle before the timer
21-15-9 Reps for Time “REGIONALS 9.3 starts. At the call 3-2-1-Go
Burpees (CANADA the athlete starts rowing,
Kettlebell Swings (1.5 WEST)” and is then performing the
pood) overhead squat exercise
For Load 1 rep max Barbell
with 30 reps at the
Extended and Controlled
Time Cap: 7 minutes prescribed weight. The
squat flow starts with
wodwell.com/wod/regionals-9-3- overhead squats (twice)
Athlete has 3 attempts to
then goes to back squats

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reach a one rep (twice) and in the end front

“REGIONALS 9.3 max. Placement based on squats (twice). For each
(EUROPE)” SIFF weightlifting formula first squat movement after
AMRAP in 20 minutes 250 which uses max successful rowing the barbell has to
meter Row lift and bodyweight to rank be taken from the floor,
10 Burpees (8-foot target) athletes. using a rack is not
10 Ring Dips (shoulder permitted. For the back
below elbow) wodwell.com/wod/regionals-9-3- squat it is important to
canada-west show control before the
wodwell.com/wod/regionals-9-3- first repetition; after the
europe last rep the athlete must
“REGIONALS 9.3 show control in a standing
(GREAT BASIN)” position and is not pushing
“REGIONALS 9.3 For Time 800 meter Run the bar directly off their
(MID- shoulders: the bar needs to
ATLANTIC)” Then, 3 Rounds of: be dropped in front of the
10 Squat Cleans (155/100 athlete. Only one barbell is
For Time 400 meter Run allowed. The weights can
21 Overhead Squats (95/65 be changed by the athlete
20 Chest-to-Bar Pull-Ups
lb) or by other people (e.g. the
30 Box Jumps (30/24 in)
21 Box Jumps judge, friends etc.) while
400 meter Run the athlete is rowing for
800 meter Run
15 Overhead Squats (95/65 instance. Clips are
lb) mandatory. The rower
15 Box Jumps great-basin monitor has to be reset
400 meter Run each round, by the athlete
9 Overhead Squats (95/65 or by his help. The athlete
lb) “REGIONALS 9.3 can only stand up once the
9 Box Jumps
(NORTHEAST)” exact number of calories is
10-9-8-7-6-5-4-3-2-1 Reps displayed on the monitor,
mid-atlantic For Time Power Cleans not before! The time cap
(155/105 lb) for Part A is 12 min. If the
Chest-to-Bar Pull-Ups Athlete finishes before the
“REGIONALS 9.3 Kettlebell Swings 12 min mark he has to wait
(rest) until minute 12 is
wodwell.com/wod/regionals-9-3- over before starting Part B.
5 Rounds for Time 3 northeast If an athlete does not finish
Muscle-Ups in the 12 min time cap he
30 Wall Ball Shots (20/12 will directly move to Part B.
lb) Part B: the Athlete has to

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6 Sumo Deadlift High-Pulls “REGIONALS 9.3 perform as many toes-to-

(60/40 kg) bars as possible in 2
minutes (AMRAP). Scoring
wodwell.com/wod/regionals-9-3- MOUNTAIN)” Part A: the Score is the
northwest For Time Accumulate time the athlete takes
7000/5000 lb Ground-to- to complete this workout
Overhead (e.g 10:07). If at the end of
“REGIONALS 9.4 the 12 min the workout is
(DIRTY SOUTH)” Athletes must lift a barbell not finished, each missing
For Time 1000 meter Row ground-to-overhead, any rep counts as a second
25 Overhead Squats way they wish, to penalty on top of the 12
(135/95 lb) accumulate 7000 lbs. / minutes. For instance, if an
100 meter Run 5000 lbs. Athletes can athlete rows 2 calories
50 Kettlebell Swings (53/35 choose from the following before the last 5 front
lb) weight/rep combinations: squats when the timer
100 meter Run Men 155 lbs. x 46 reps reaches 12 minutes, his
25 Burpees 135 lbs. x 52 reps 95 lbs. x score is 12:13 (13 reps
200 meter Run 74 reps 75 lbs. x 94 reps missing to finish: 8 cal. + 5
Women 100 lbs. x 50 reps front squats). Note: there
Time Cap: 20 minutes 85 lbs. x 59 reps 65 lbs. x are 2 tie breaks in Part A:
77 reps 55 lbs. x 91 reps at the end of the last two
wodwell.com/wod/regionals-9-4- row intervals. Part B: the
dirty-south wodwell.com/wod/regionals-9-3- score is the number of
toes-to-bars performed
(e.g. 45).
CHIPPER” wodwell.com/wod/sab-18-3
For Time 200 meter SkiErg
50/40 Double-Unders
For Time 40 Wall Ball Shots
“SID 19.2
200 meter Row
50/40 Double-Unders (30/20 lb) QUALIFIER”
0.4 mile Assault Air Bike 30 Toes-to-Bars With a Running Clock in 13
50/40 Double-Unders 20 Burpee Box Jump-Overs minutes Part A
200 meter Row (24/20 in) From 0:00-5:00, complete:
50/40 Double-Unders 30 Toes-to-Bars 1 rep max Clean
200-m SkiErg 40 Wall Ball Shots (30/20
90-ft. sled pull (310 / 220 lb) Part B
lb.) From 5:00-13:00, For Time:
wodwell.com/wod/wza-romwod- 21 Pull-Ups

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Time Cap: 11 minutes 15 Thrusters (62.5/42.5 kg)

“ROW 1 & ROW 15 Chest-to-Bar Pull-Ups
Athletes will use a jump 2” 15 Thrusters (62.5/42.5 kg)
rope with a weighted For Time 21,097 meter 9 Bar Muscle-Ups
handle. Men will complete Row 15 Thrusters (62.5/42.5 kg)
50 rotations with the rope.
Women will complete 40 Time Cap: 2 hours for Men, Workout 2a and 2b must
rotations with the rope. 2 hours 10 minutes for be completed with a
Women continuously running clock
wodwell.com/wod/rope-chipper and a 13-minute time cap.
This workout begins with
Row 1 will end at the the empty barbell resting
“SAB 16.1” 2,000 meter checkpoint. on the floor and the athlete
EMOM For As Long As Athletes will receive points standing tall. After the call
Possible From 0:00-1:00: based on their times at this of “3, 2, 1 … go,” the
100 meter Row point. There is no athlete may load the
1 Thruster (42.5/30 kg) scheduled rest at the barbell and attempt a 1-
checkpoint as the race rep-max clean. Only one
From 1:00-2:00: continues. barbell may be used for
100 meter Row workout 2a. The clean
2 Thrusters (42.5/30 kg) Row 2 will be scored by must be performed with a
the total time to finish the barbell, and the plates
From 2:00-3:00: entire 21,097 meters. must be secured with
100 meter Row Finishing order at the 2K collars. The athlete may
3 Thrusters (42.5/30 kg) checkpoint (Row 1) will complete as many
have no bearing on the attempts as they like until
Continue adding one scoring for Row 2. the time cap is reached but
thruster every minute will only receive credit for
the heaviest successful lift.
Continue adding one Plates smaller than 0.5kg
repetition to the thrusters (1.25lbs) may not be used
every minute for as long as and the minimum
the athlete can finish the
“SAB 16.2” acceptable weight increase
required repetitions in the For Time (with a partner) will be 1 kilogramme or
time allowed. For the Swiss 50 Deadlifts (80/60 kg) (2.5lbs). The athlete may
Alpine Battle team (Partner B Deadlift Hold) receive assistance from
qualifier, each partner 40 Partner Wall Ball Shots the judge or from loaders
must perform the workout (3m, 20/14 lb) to help load the barbell
separately and submit an 30 Synchronized Power between lifts. Once the
individual score. The score Snatches (42.5/30 kg) clock reaches 5 minutes

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is the total number of 20 Synchronized Toes-to- there will be a 1 minute

thrusters for Athlete A and Bars transition for the athletes
Athlete B. 10 Ring Muscle-Ups to load their barbell to the
appropriate weight for
wodwell.com/wod/sab-16-1 The score is the total time their division. Any clean
to finish the workout with a attempts during this one
tie-break after the 20 minute transition will not
“SAB 17.1” synchronized toes-to-bars. contribute to the scoring
AMRAP (with a partner) in for the workout. Attempts
wodwell.com/wod/sab-16-2 in process when the time
21 minutes From 0:00-
14:00: cap is reached will not
12 Synchronized Overhead contribute to the scoring
Squats (50/35 kg)
“SAB 17.2” for the workout. When the
10 Synchronized Burpee For Time 40 Russian clock reaches 6 minutes
Box Jump-Overs (24/20 in) Kettlebell Swings (32/24 the athlete can then begin
kg) workout 2b. An athlete
Rest in 1 minute. 10 Wall Ball Shots (9/6 kg, may use a separate, pre-
3/2.75 m) loaded bar for workout 2b.
Then, from 15:00-21:00: 30 Russian Kettlebell Athletes should not reset
1 Rep Max in the following Swings (32/24 kg) the clock between
complex: 20 Wall Ball Shots (9/6 kg, workouts. Workout 2b
1 Squat Snatch 3/2.75 m) begins with the athlete
2 Overhead Squats 500 meter Row standing tall under the
1 Squat Snatch 20 Russian Kettlebell pull-up bar. After the call of
Swings (32/24 kg) “3, 2, 1 … go,” they may
This workout will be scored 30 Wall Ball Shots (9/6 kg, begin to complete 21 pull-
in two parts. For the first 3/2.75 m) ups. Once all 21 pull-ups
part of the workout, the 10 Russian Kettlebell have been completed, the
score will be the total Swings (32/24 kg) athlete may advance to
number of repetitions 40 Wall Ball Shots (9/6 kg, the barbell to complete 15
during the 14-minute 3/2.75 m) thrusters. Once 15
AMRAP. Athletes will rest thrusters have been
for one minute before Athletes perform this completed, the athlete will
proceeding to the second workout individually. For advance back to the pull-
part of the workout. For the Swiss Alpine Battle up bar to complete 15
the next 6 minutes, both qualifier, each team chest-to-bar pull-ups. Once
athletes will find their 1 rep member submitted an 15 chest-to-bar pullups
max of the complex. They individual score. have been completed, the
have to perform a squat athletes will complete
snatch, 2 overhead squats, wodwell.com/wod/sab-17-2 another set of 15 thrusters

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and one squat snatch before advancing back to

without dropping the “SAB 18.2” the pull-up bar to complete
barbell. The score will be AMRAP (with a partner) in 9 bar muscle-ups. Once all
the total weight Athlete A 18 minutes 2-4-6-8-10-12- 9 bar muscle-ups have
and B lifted successfully. 14-16-18... Reps been completed, the
Chest-to-Bar Pull-Ups athlete will complete the
wodwell.com/wod/sab-17-1 Box Jump Overs (24/20 in) final set of 15 thrusters.
Once the final thruster has
Then, from 10:00-18:00: been completed, or the
“SAB 18.1” 3 rep max Shoulder-to- time cap is reached, the
For Time 12 Dumbbell Overhead workout ends. The
Deadlifts (2 x 22.5/15 kg) athlete’s score for workout
9 Dumbbell Hang Power This is a team workout and 2a will be the heaviest
Cleans (2 x 22.5/15 kg) it’s a repeat of 16.3 ("Go weight successfully
6 Dumbbell Shoulder-to- Heavy or Go Home") from cleaned, in kilograms. The
Overheads (2 x 22.5/15 kg) the SAB 2016 Qualifiers. athlete’s score for workout
Part A: the athletes need 2b will be the total time it
Time Cap: 10 minutes to perform 2 chest-to-bar takes to complete all 90
pull-ups and 2 box jump reps. In the eventuality an
This is a dumbbell variation overs to complete the first athlete does not complete
of the barbell Hero workout round with each round the workout within the
"D.T." The workout starts increasing by 2 additional timecap, the athlete must
with the athlete standing, reps (round 2 is 4 CTB and add 1 second to the time
not touching the two 4 BJO; round 3 is 6 CTB and cap for every rep not
dumbbells. At the call of 3- 6 BJO etc.) The workout is completed. For example, if
2-1-Go, the athlete picks running for 10 minutes and the athlete only completes
up the two dumbbells from the score for Part A is the 80 reps during workout 2b
the floor and performs 12 total repetitions their total time for
deadlifts. After finishing 12 completed. Athletes are submission would be 07:00
repetitions the athlete allowed to change as often time cap + 00:10 secs =
continues with 9 dumbbell as they want to but each 07:10. Tiebreak A
hang cleans. The last part time they must clearly tag tiebreak is included for
of each round is 6 their partner (touching workout 2a. In the event of
dumbbell shoulder-to- partner's hand). two athletes obtaining the
overheads. To finish the Male/Female team must same score for the clean in
workout in the 10-minute flip the box (from 24" to workout 2a, their times on
time cap the athlete has to 20") when changing workout 2b will serve as a
perform 5 full rounds. working partner. Part B: tiebreak, and the athlete
Scoring: The score is the after part A both athletes with the faster time on
time the athlete takes to move to part B which has a workout 2b will be ranked

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complete this workout. The 8 minutes time cap. Both higher on workout 2a for
score needs to be entered athletes start with their ranking purposes.
separately for each own empty barbell and Movement Standards
athlete. If at the end of the load their chosen weight, Clean: The barbell begins
10 minutes the workout is without help. Athlete A on the ground. The rep is
not finished, each missing starts to perform his first complete when the
repetition counts as a attempt of a 3 rep max athlete’s hips and knees
second penalty on top of shoulder-to-overhead from are fully extended, the feet
the 10 minutes. For the floor. As long as athlete aligned under the hips and
instance, if an athlete A is working athlete B is the bar resting on the
completes 4 rounds and 3 not allowed to lift. A soon shoulders in the front-rack
deadlifts, his score is 10:24 as athlete A drops the bar, position with the athlete’s
(24 reps missing to finish: they must tag hands and elbows clearly in front of
9 DL, 9HPC, 6 STOH). athlete B is allowed to start the bar. Power
There is no tie-break. For his attempt. Loading the cleans, squat cleans and
the Swiss Alpine Battle barbell while the other split cleans are permitted.
online qualifier each athlete is working is Hang cleans are not
partner must complete the permitted. Athletes may permitted. Thruster: This
workout separately and increase but not decrease is a standard barbell
submit an individual score. the weights, if they fail thruster in which the
their first attempt. barbell moves from the
wodwell.com/wod/sab-18-1 Scoring: The score for bottom of a front squat to
Part A is the total amount full lockout overhead. The
of repetitions completed by bar starts on the ground.
“SHOTS FIRED” the team. For Part B, the Use of a rack is not
3 Rounds For Time 60 score needs to be entered permitted. The hip crease
Double-Unders separately for each must clearly pass below
30/20 calorie Row athlete. e.g. if one athlete the top of the knees in the
10 Ground-to-Overheads successfully lifts 100 kg bottom position. A full
(70/50 kg) and the other one 70kg, squat clean into the
the scores will be entered thruster (cluster) is
Time cap: 12 minutes separately as 100 kg and permitted when the bar is
70 kg (and NOT 300 kg and taken from the floor. If the
Every rep not completed 210 kg). barbell is dropped from
under the time cap will overhead, it must settle on
have an additional 1 wodwell.com/wod/sab-18-2 the ground before the
second for penalty. athlete picks it up for the
next repetition. Using a
wodwell.com/wod/shots-fired ball, box or other objects to
check for proper depth is

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“SID 19.1 not permitted. The barbell

“SID 19.3 must come to a full lockout
QUALIFIER” overhead, with the hips,
AMRAP in 14 minutes 15 knees and arms fully
AMRAP in 9 minutes 20
calorie Row extended, the feet aligned
Single Arm Dumbbell Hang
15 Toes-to-Bars under the hips, and the bar
Clean-and-Jerks (22.5/15
15 Power Snatches directly over the middle of
(42.5/30 kg) the athlete’s body when
50 Double-Unders
50 foot Handstand Walk viewed in profile.
This workout begins with
50 Double-Unders Pull-Up: This is a standard
the athlete sitting on the
chin-over-bar pull-up. Dead
rower but may not touch
This workout begins with hang, kipping or butterfly
the handle until the timer
the athlete standing in an pull-ups are permitted as
begins. After the call of “3,
upright position next to the long as all of the
2, 1… go,” the athlete may
dumbbell. After the call of requirements are met. The
grab the handle and begin
“3, 2, 1… go,” the athlete athlete must begin with, or
rowing. The monitor must
may grab the dumbbell pass through, a hang
read 15 calories before the
and complete 20 single below the bar with arms
athlete may unstrap and
arm hang clean and jerks. fully extended and the feet
move to the pull-up bar for
The athlete must complete off the ground. Overhand,
the toes-to-bars. The
10 reps on one arm, before underhand or mixed grip
athlete must complete 15
10 reps on the other arm. are all permitted. At the
toes-to-bars before moving
Once all 20 dumbbell hang top of the movement, the
to the barbell to complete
clean and jerks have been chin must break the
15 power snatches. Upon
completed, the athlete will horizontal plane of the bar.
completion of the power
advance to their jump rope Athletes may wrap tape
snatches, the athlete starts
to complete 50 double- around the pull-up bar OR
the next round. The
unders. Athletes will then wear hand protection
athlete’s score will be the
complete a 50-ft. (gymnastics-style grips,
total number of repetitions
handstand walk before gloves, etc.), but they may
completed within the 14-
completing a further 50 not tape the bar AND wear
minute time cap. Each
double-unders. The hand protection. Chest-
calorie completed on the
athlete’s score will be the to-Bar Pull-Up: This is a
row will be equivalent to 1
total number of repetitions standard chest-to-bar pull-
repetition Movement
completed within the 9- up. Dead hang, kipping or
Standards Row: Prior to
minute time cap. In the butterfly pull-ups are
the start of the workout
handstand walk, each 5- allowed as long as all of
the athlete may be seated
foot section will be the requirements are met.
on the rower but may not
equivalent to 1 repetition. The athlete must begin
touch the handle until the
Movement Standards with, or pass through, a

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Dumbbell Hang Clean- timer begins. The monitor hang below the bar with
and-Jerk: After the on the rower must be set arms fully extended and
dumbbell is lifted from the to zero at the beginning of the feet off the ground.
floor, the athlete must the workout and each Overhand, underhand or
pause with the dumbbell at subsequent row. The mixed grip are all
the hang position: either at athlete or the judge may permitted. At the top, the
their side or between the reset the monitor. The chest must clearly come
legs. From there, the athlete must remain into contact with the bar
athlete may perform a seated on the rower until below the collarbone.
muscle clean, power clean, the monitor reads 15 Athletes may wrap tape
squat clean or split clean, calories. Toes-to-Bar: In around the pull-up bar OR
so long as the dumbbell the toes-to-bar, the athlete wear hand protection
makes contact with the must transition from hang (gymnastics style grips,
shoulder before being at full extension to having gloves, etc.), but they may
lifted overhead. Once at the toes touch the pull-up not tape the bar AND wear
the shoulder, the athlete bar. At the start of each hand protection. Bar
may move the dumbbell rep, the arms must be fully Muscle-Up: In the bar
overhead any way they extended with the feet off muscle-up, the athlete
choose. Shoulder press, the ground, and the feet must begin with or pass
push press, push jerk and must be brought back through, a hang below the
split jerk are all permitted. behind the plane of the bar bar with arms fully
The non-working hand may and the rest of the body extended and the feet off
not come into contact with before attempting the the ground. Kipping the
the body or the dumbbell repetition. An overhand, muscle-up is acceptable,
while the dumbbell is being underhand and mixed-grip but pull-overs, rolls to
lifted. Athletes may use are all permitted. Both feet support and glide kips are
two hands while lowering must come into contact not permitted. The heels
the dumbbell between with the bar at the same may not rise above the
reps. The dumbbell must time, inside the hands. height of the bar during
come to a full lockout Athletes may wrap tape the kip. At the top, the
overhead, with the hips, around the pull-up bar OR elbows must be fully
knees, and arms fully wear hand protection locked out while the
extended, the feet aligned (gymnastics-style grips, athlete supports their body
under the hips, and the bar gloves, etc.), but they may above the bar with the
directly over the middle of not tape the bar AND wear shoulders over or in front
the athlete’s body when hand protection. Power of the bar. Athletes must
viewed in profile. If a split Snatch: In the power pass through some portion
jerk is performed, both feet snatch, the barbell must of a dip to lockout over the
must return and align begin on the floor. The bar bar. Only the hands, and
under the athlete’s hips must then travel from the no other part of the arm,

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while the dumbbell is floor to directly overhead may touch the pull-up bar
locked out overhead. in one motion without to assist the athlete in
Dumbbells locked out at an stopping at the shoulders completing the rep.
angle to the side of the or touching the body
body away from the anywhere above the hips. wodwell.com/wod/sid-19-2-
vertical plane will not be Touch-and-go is permitted. qualifier

permitted. Once the No bouncing or dropping

athlete has achieved and catching the barbell on
lockout, the repetition will the rebound. Once “SQUAT CLEAN
count. Each round, athletes dropped, the barbell must PYRAMID”
must perform 10 settle on the ground before For Time 10 Squat Cleans
repetitions on one arm, the athlete begins the next (245/165 lb), by 2:00
then switch and perform repetition. No part of the 8 Squat Cleans (265/180
the next 10 with the other body other than the feet lb), by 4:00
arm. If the athlete breaks may touch the ground 6 Squat Cleans (285/195
before 10 repetitions have during the repetition. lb), by 6:00
been completed on a given Repetitions may be 4 Squat Cleans (305/205
arm, they must take care executed as a muscle lb), by 8:00
to continue repetitions on snatch, a power snatch, a 2 Squat Cleans (325/215
the same arm upon picking squat snatch or a split lb), by 11:00
it back up; and swap only snatch as long as all of the
once the 10 repetitions requirements are met. The Similar to Event 1 at this
have been completed for barbell must come to a full 2016's regionals, athletes
that arm. lockout overhead, with the will progress through 5
Double-Under: This is a hips, knees and arms fully stations at increasing
standard double-under in extended, the feet aligned weights with decreasing
which the rope passes under the hips, and the bar reps. Athletes who do not
completely under the feet directly over the middle of complete all the reps at a
twice for each jump. The the athlete’s body when given bar before the cut-off
rope must spin forward for viewed in profile. time will be given credit for
the rep to count. the reps they completed at
Handstand Walk: The wodwell.com/wod/sid-19-1- their last bar and then
handstand walk area must qualifier
ranked based on the time
be divided into 5-ft. at which they finished their
segments visibly marked last full segment.
on the floor. Ideally, the “SPRINT
lane will have five CHIPPER” wodwell.com/wod/squat-clean-
consecutive segments, pyramid
For Time 21 Med Ball GHD
allowing a 25-foot walk in Sit-Ups
one direction and a 25-foot 15 Snatches (165/100 lb)

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walk back. Walking more 9 Over-the-Wall Burpees (6

than 25 feet in one ft) “TEAM SERIES
direction without turning 17.1”
around is not allowed. The wodwell.com/wod/sprint-chipper
21-15-9 Reps for Time
athlete must start with (with a Partner)
their feet BEHIND the mark Synchronized Thrusters
denoting the start of the “SUMMER (95/65 lb)
segment being attempted, CRUSH” Synchronized Bar-Facing
and when kicking up, the For Time 30 calorie Row Burpees
hands (entire hand,
including palm and fingers) Then, 3 Rounds of: This workout begins with
must also start BEHIND the 10 Deadlifts (225/185 lb) the barbells resting on the
line. Stepping across the 10 Handstand Push-Ups floor and the athletes
line or landing with the standing tall. At the call of
hands across the line when wodwell.com/wod/summer-crush “3, 2, 1... go!” the athletes
kicking up into the will reach down and begin
handstand constitutes a no the synchronized thrusters,
rep. If any part of the hand “TEAM SERIES with both athletes in the
makes contact with the bottom of the squat at the
marked line when kicking same time. Once 9 reps
up into the handstand, this For Time (with a Partner)
are complete, they will
will also constitute a no 50 Synchronized Wall Ball
perform 9 synchronized
rep. If at any time the Shots (20/14 in 9/10 ft)
bar-facing burpees, with
athlete comes down from 30 Cleans (135/95 lb)
both athletes’ chests
the hands, he or she must 50 Synchronized Wall Ball
touching the floor at the
restart from the last Shots (20/14 in 9/10 ft)
same time. They will then
increment crossed. Both 20 Cleans (185/135 lb)
perform 15 thrusters, 15
hands, including palms and 50 Synchronized Wall Ball
burpees, 21 thrusters and
fingers, must fully cross Shots (20/14 in 9/10 ft)
21 burpees in the same
the line marking the 5-foot 10 Cleans (225/155 lb)
fashion. This workout ends
increment to earn credit when the last athlete’s feet
for that distance. Each 5- Time Cap: 12 minutes
land on the ground after
foot section will be jumping the barbell on the
This workout begins with
equivalent to 1 repetition. final rep. Every second
the athletes standing tall
counts in this workout. The
wodwell.com/wod/sid-19-3- and the medicine balls
team’s score will be the
qualifier resting on the floor. At the
time it takes to complete
call of “3, 2, 1… go!” the
all 90 repetitions. Time will
athletes will pick up their
be recorded in full
medicine balls and begin
seconds. Do not round up.

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“STEEL RAIN” the set of wall balls, If the athletes finish in

synchronized at the bottom 10:32.7, their score is
For Time 21 Wall Ball Shots
of the squat. Once 50 shots 10:32. There is no time
(9/6 kg)
are completed, they will cap.
21 Cleans (50/35 kg)
begin the round of 30
15 Wall Ball Shots (9/6 kg)
cleans. They may divide wodwell.com/wod/team-series-
15 Cleans (50/35 kg) 17-1
the cleans any way they
9 Wall Ball Shots (9/6 kg)
choose, but they must slap
9 Cleans (50/35 kg)
hands each time they
9 Bar Muscle-Ups
switch, and each partner “TEAM SERIES
9 Thrusters (50/35 kg) 17.4”
must complete at least 1
7 Bar Muscle-Ups
rep at each weight before For Time (with a Partner)
7 Thrusters (50/35 kg)
moving on. The second set 100 calorie Row (switch as
5 Bar Muscle-Ups
of wall-ball shots will be needed)
5 Thrusters (50/35 kg)
performed in the same 100 Toes-to-Bars (total)
fashion as the first. Next,
Time cap: 15 minutes
teams will move on to the
set of 20 cleans, this time This workout begins with
Every rep not completed
at a heavier weight. Teams one athlete seated on the
under the time cap of 15
may receive assistance in rower, the handle stowed
minutes will have a 1
adding weight to the and the monitor set to
second penalty.
bar(s), or may use multiple zero. At the call of “3, 2,
wodwell.com/wod/steel-rain barbells preloaded to the 1… go!” the athlete will
appropriate weight for reach down, grab the
each round. After the set of handle and begin rowing.
“TEAM SERIES 20 cleans, teams will then Each team may use only
complete one final set of one rower and may switch
wall-ball shots and then 10 who is rowing at any time.
For Time (with a Partner) cleans, again at a heavier Once 100 calories have
120 Double-Unders (each load. This workout ends been completed, athletes
in relay) when one of the athletes must slap hands before
120 Chest-to-Bar Pull-Ups lifts the barbell to the moving to the pull-up bar
(total in sets of 15) shoulder and stands tall on and beginning the toes-to-
120 Hang Power Snatches the last clean. There is a bars. Only one athlete may
(95/65 lb for total in sets of 12-minute time cap. If the perform toes-to-bars at a
15) athletes do not finish all time and may switch who
120 Double-Unders (each 210 reps before the time is working at any point.
in relay) cap, their score will be the This workout ends when
number of reps completed. the 100th rep of the toes-
Time Cap: 15 minutes to-bars has been

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This workout begins with wodwell.com/wod/team-series- completed.

the athletes standing tall
and the jump rope on the Every second counts in this
floor. At the call of “3, 2, workout. The team’s score
1… go!” the first athlete
“TEAM SERIES will be the time it takes to
will pick up a jump rope 17.6” complete all 200
and begin performing 21-15-9 Reps for Time repetitions. Time will be
double-unders. Once the (with a Partner) Dumbbell recorded in full seconds.
first athlete has performed Snatches (50/35 lb) Do not round up. If the
120 reps, the second Bar Muscle-Ups team finishes in 10:32.7,
athlete may begin jumping its score is 10:32. There is
rope and will also complete Time Cap: 30 minutes a no time cap
120 reps. The team will
then move to the pull-up
This workout begins with wodwell.com/wod/team-series-
bar and complete a total of
120 chest-to-bar pull-ups, the dumbbells resting on
60 per athlete. Teams may the floor and the athletes
only use one pull-up bar, standing tall. At the call of
with only one athlete “3, 2, 1… go!” the athletes
working at a time, and the will reach down and begin 17.7”
partners must switch who the dumbbell snatches, For Max/Reps in 20
is working after every 15 alternating arms after each minutes Partner 1:
reps. repetition and 0:00-2:00 Handstand Push-
synchronizing by reaching Ups
The team will then perform the top position of the rep 2:00-4:00 Rest
a total of 120 hang power at the same time. Once 21 4:00-6:00 Double-Unders
snatches in the same snatches are complete, the 6:00-8:00 Rest
fashion as the pull-ups: 60 athletes will move to the 8:00-10:00 1-Rep-Max
per athlete, rotating after pull-up bar and complete Back Squat
every 15 reps, and tagging 21 bar muscle-ups,
hands when switching. synchronizing by reaching Then, Partner 2:
Finally, the team will move lockout on top of the bar at 10:00-12:00 1-Rep-Max
back to the jump ropes, the same time. Back Squat
where each athlete will 12:00-14:00 Rest
perform another 120 In the second round, the 14:00-16:00 Double-
double-unders, one athlete team will complete 15 Unders
at a time, tagging hands repetitions of each 16:00-18:00 Rest
when switching. This exercise, followed by 9 18:00-20:00 Handstand
workout ends when the repetitions of each Push-Ups
second partner finishes the exercise in the third round.

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last rep of the double- This workout ends when Prior to starting this
unders. both athletes reach lockout workout, each athlete will
on the final rep of the bar need to create a station to
Every second counts in this muscle-up. perform handstand push-
workout. The team’s score ups. This is a 20-minute
will be the time it takes to Every second counts in this workout, with the first
complete all 720 workout. The team’s score athlete working during the
repetitions. Time will be will be the time it takes to first 10 minutes, and the
recorded in full seconds. complete all 90 repetitions. second athlete working
Do not round up. If the Time will be recorded in during the second 10
athletes finish in 10:32.7, full seconds. Do not round minutes. This workout
their score is 10:32. There up. If the team finishes in begins with the first athlete
is a 15-minute time cap. If 10:32.7, its score is 10:32. standing tall. At the call of
they do not finish all 720 There is a 30-minute time “3, 2, 1… go!” the athlete
reps before the time cap, cap. If the team does not will kick up to the wall and
their score will be the finish all 90 reps before the complete as many
number of reps completed. time cap, its score will be handstand push-ups as
the number of reps possible before the clock
completed. reaches 2:00. They will
then rest until the clock
reaches 4:00. From 4:00-
6:00, they will complete as
“TEAM SERIES many double-unders as
possible. They will rest
17.5” until the clock reaches
AMRAP in 10 minutes (with 8:00, at which point they
a Partner) 3 Synchronized 18.1” will have until 10:00 to find
Burpee Box Jump-Overs AMRAP (with a partner) in a 1-rep-max back squat.
(24/20 in) 7 minutes Synchronized Plates smaller than 1⁄2 lb.
3 Synchronized Deadlifts Bar Facing Burpees may not be used. There is
(225/155 lb) no limit to the number of
6 Synchronized Burpee Box Prior to starting the attempts within the 2-
Jump-Overs (24/20 in) workout, both athletes will minute time window.
6 Synchronized Deadlifts need to create a long
(225/155 lb) straight line on the floor The second athlete will
9 Synchronized Burpee Box and place their barbells perform the same
Jump-Overs (24/20 in) perpendicular to and on exercises as the first
9 Synchronized Deadlifts the center of their lines. athlete but in the opposite
(225/155 lb) The workout begins with order: back squat from
the barbells resting on the 10:00-12:00, double-under

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Etc., adding 3 reps to each floor and the athletes from 14:00-16:00 and
exercise every round. standing tall. After the call handstand push-up from
of “3, 2, 1... go!” the 18:00-20:00.
athletes will begin the bar-
Prior to starting this facing burpees, with both The team’s score is the
workout, each athlete will athletes’ chests touching sum of all the reps
need to create a long the floor at the same time. completed during the
straight line on the floor The workout ends once the handstand push-ups and
and place a box on the clock reaches the 7-minute double-unders, and the
center of that line. This mark. Every rep counts in weight in lb. of the
workout begins with the this workout. The team’s heaviest squat from each
athletes standing tall. At score will be the total athlete. For example, if
the call of “3, 2, 1… go!” number of synchronized Athlete 1 completes 40
the athletes will drop down bar-facing burpees handstand push-ups, 160
and begin the burpee box completed before the time double-unders and a max
jump-overs. Partners must cap. Each synchronized squat of 350 lb., and
be synchronized, with their burpee will count as 1 Athlete 2 completes 35
chests touching the floor at completed rep. Scaling All handstand push-ups, 175
the same time. Once 3 athletes can complete this double-unders and a 250-
reps are complete, each workout as prescribed. lb. squat, the team’s score
athlete will move to their Newer athletes can will be 1,010.
barbell and perform complete the scaled
synchronized deadlifts, version, which allows for
with both athletes standing wodwell.com/wod/team-series-
stepping down and up from
tall at the top of the lift at the floor, as well as
the same time. After 3 stepping instead of
deadlifts, the team will jumping over the barbell
move back to the box for
each rep.
the next round, this time 18.2”
completing 6 reps of each wodwell.com/wod/team-series- For Time (with a Partner)
exercise. 18-1 20 Synchronized Squat
Cleans (135/95 lb)
During each round, the 20 Synchronized Squat
number of repetitions for “TEAM SERIES Cleans (185/125 lb)
each exercise will increase 18.4” 20 Synchronized Squat
by 3 reps: 3 the first round, Cleans (225/155 lb)
5 Rounds for Time 50
6 the second round, 9 the
Double-Unders (each)
third, 12 the fourth, etc. Time Cap: 7 minutes
50 foot Synchronized
Teams will follow this
Dumbbell Overhead
pattern, completing as This workout begins with
Lunges (50/35 lb)

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many repetitions as Time Cap: 15 minutes the athletes standing tall

possible within the 10- and the barbells resting on
minute time cap. The This workout begins with the floor. After the call of
team’s score is the total both athletes standing with “3, 2, 1... go!” the athletes
number of repetitions jump ropes in hand. After will begin their
completed. the call of “3, 2, 1...go!” synchronized cleans,
the athletes will begin making sure to reach the
performing double-unders. bottom of the squat at the
wodwell.com/wod/team-series- The athletes will perform same time for each
double-unders at the same repetition to count. If the
time, but they do not need first set of 20 repetitions is
to be synchronized. Once completed, the team’s
“TEAM SERIES both athletes have finished judge must record the time
17.8” 50 reps, they will each pick elapsed on the clock.
For Time (with a Partner) up their respective Athletes will then add
Partner 1 completes: dumbbells and, holding weight to their barbells
1,000 meter Row them overhead, will (assistance is permitted)
50 Thrusters (45/35 lb) perform synchronized for the second round. The
30 Chest-to-Bar Pull-Ups lunges for 50 feet (each 5- second round of cleans will
foot section completed be performed in the same
Then, Partner 2 completes: counts as 1 rep), making fashion as the first. If the
1,000 meter Row sure their knees are in second set of 20
50 Thrusters (45/35 lb) contact with the ground at repetitions is completed,
30 Chest-to-Bar Pull-Ups the same time. If one the team’s judge must
athlete completes the 50- again record the time
foot lunge first, that elapsed on the clock.
At the call of “3, 2, 1… go!” athlete will need to Athletes will again adjust
the athlete will grab the continue taking steps until their barbells to the
handle and row 1,000 the second partner’s heel appropriate loading and
meters. They will then crosses the finish line. This proceed to the third round
move to the barbell for 50 cycle is repeated until 5 of cleans. The workout is
thrusters, then to the pull- rounds are completed. The over if all 60 reps are
up bar for 30 chest-to-bar workout ends once both completed before the time
pull-ups. They will finish by athletes stand tall with cap. The team’s score will
slapping hands with the their heels clearly past the be the total time it takes to
second athlete, who may finish line on the fifth complete all 60 reps. If the
then begin their row. The round of lunges. In this team does not complete all
second athlete may be workout, where multiple 60 reps when the time cap
seated on the rower prior athletes are completing hits, the score will be
to the first athlete finishing reps simultaneously, teams recorded as the number of

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their pull-ups, but the should use additional reps completed before the
monitor must be reset to judges as needed to time cap. Scaled Option
zero, and they may not ensure all standards are Complete as many reps as
grab the handle until after met. Every second counts possible in 7 minutes
slapping hands. The in this workout. The team’s following this pattern: 20
second athlete will score will be the time it squat cleans, 95 / 65 lb.
complete the row, takes to complete all the 20 squat cleans, 135 / 95
thrusters and pull-ups in repetitions. Time will be lb. 20 squat cleans, 155 /
the same fashion as the recorded in full seconds. 105 lb. Newer athletes
first. This workout ends Do not round up. If the may want to further reduce
when the second athlete’s team finishes in 12:32.7, the loading. The first load
chest touches the bar on its score is 12:32. There is should be easy. The
the last rep of the chest-to- a 15-minute time cap. If second load should be
bar pull-ups. the team does not finish all harder, but you should be
550 reps before the time able to complete the 20
Every second counts in this cap, its score will be the reps in 2-3 minutes. The
workout. The team’s score number of reps completed. final load should be heavy
will be the time it takes to Scaled Option 5 rounds for you but doable.
complete all the for time of: 50 single-
repetitions. Time will be unders 50-ft. single-arm wodwell.com/wod/team-series-
recorded in full seconds. overhead lunge Men: 35- 18-2
Do not round up. If the lb. dumbbell Women: 20-
team finishes in 12:32.7, lb. dumbbell Choose a
its score is 12:32. There is dumbbell with which you “TEAM SERIES
no time cap. Note the time can lunge 25 ft. without 18.5”
at which the first athlete setting it down. Newer For Time (with a Partner)
finishes, as this will be athletes can also reduce 10-9-8-7-6-5-4-3-2-1 reps
required when submitting the number of rounds, reps of:
your score. of the single-under and Bar Muscle-Ups
distance of the lunge so Squat Snatches (95/65 lb)
that the workout can be
completed in under 15 Time Cap: 20 minutes
This workout begins with
wodwell.com/wod/team-series- one athlete standing tall
under the pull-up bar. The
first athlete will complete
21-15-9 Reps for Time 10 bar muscle-ups followed
(with a Partner) “TEAM SERIES by 10 squat snatches, then
Synchronized Pull-Ups tag the hand of the second

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Synchronized Deadlifts 18.7” athlete who will also

(225/155 lb) complete 10 bar muscle-
For Load (with a Partner)
ups followed by 10 squat
Perform one rep max of
Time Cap: 45 minutes snatches. Once the second
athlete has completed 10
This workout begins with squat snatches, the team
Hang Clean
the athletes standing must tag hands again
Hang Clean-and-Jerk
under the pull-up bar. After before Athlete 1 completes
the call of “3, 2, 1... go!” 9 bar muscle-ups followed
Time Cap: 10 minutes
the athletes will jump up by 9 squat snatches,
and perform 21 tagging Athlete 2 to
synchronized pull-ups, Prior to starting the complete 9 bar muscle-ups
making sure to have their workout, the barbell may followed by 9 squat
chins over the bar at the be preloaded with the first snatches. The team will
same time for each rep. athlete’s starting weight continue in this fashion:
They will then move to the for the complex. This Athlete 1 completing a
barbell for 21 deadlifts, workout begins with the round followed by Athlete
standing tall at the same barbell on the floor and the 2 completing the same
time for each rep. The next athlete standing tall. After round before the team can
round begins with 15 the call of “3, 2, 1… go!” progress to the next,
synchronized pull-ups the first athlete may begin lower-rep round. Every
followed by 15 the barbell complex. To second counts in this
synchronized deadlifts. The complete the complex, workout. The team’s score
final round requires 9 athletes must first verbally will be the time it takes to
synchronized pull-ups state the weight on the bar complete all 220
followed by 9 synchronized before deadlifting the bar, repetitions. Time will be
deadlifts. The workout reaching full extension of recorded in full seconds.
ends when both athletes the hips and knees with Do not round up. If the
reach the top of the ninth shoulders behind the bar. team finishes in 10:32.7,
deadlift with knees and The athlete then can hang its score is 10:32. There is
hips extended and clean (either power or a 20-minute time cap. If
shoulders behind their squat), again reaching full the team does not finish all
respective barbells or once extension of the hips and 220 reps before the cap,
the clock reaches the 45- knees, this time with the its score will be the
minute mark. Every second barbell on the shoulders number of reps completed.
counts in this workout. The with elbows in front of the Scaled Option 10-9-8-7-6-
team’s score will be the bar at the top of the 5-4-3-2-1 reps for time of:
time it takes to complete movement. Pull-ups Squat snatches
all the repetitions. Time Men: 65 lb. Women: 45
will be recorded in full After lowering the barbell lb. If you struggle with

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seconds. Do not round up. to the hang position with pull-ups, use assistance.
If the team finishes in arms straight, the athlete For the squat snatch, pick
12:32.7, its score is 12:32. must again perform a hang a load at which you can
There is no time cap. clean (either power or complete the first round
Scaled Option 21-15-9 squat), reaching full unbroken. If needed,
reps for time of: Jumping extension of the hips and reduce the overall volume
pull-ups Deadlifts knees at the top with the by skipping the first few
Men: 135 lb. Women: 95 barbell on the shoulders rounds (start with 8 or 7
lb. This workout is quick. and elbows in front of the and work your way down).
Reduce the loading further bar. Finally, the athlete
if each round will take you must perform a jerk (split wodwell.com/wod/team-series-
more than 2-3 sets to jerk or push jerk), finishing 18-5

complete. with arms locked out and

barbell over the center of
wodwell.com/wod/team-series- the body when viewed “TEAM SERIES
18-3 from the side. The second 18.8”
athlete then will complete For Time (with a Partner)
the same complex. 30 Synchronized Toes-to-
“TEAM SERIES Athletes may make as Bars
18.6” many attempts as they’d 40 Synchronized Single-
2 Rounds for Time 100 like within the 10-minute Arm Dumbbell Snatches
calorie Row (switch every time frame. (50/35 lb)
25) 50 Synchronized Dumbbell
50 Handstand Push-Ups Judges will record only Box Step-Overs (24/20 in)
(total) successfully completed 40 Synchronized Single-
barbell complexes, and Arm Dumbbell Snatches
Time Cap: 20 minutes only the highest single (50/35 lb)
attempt by each athlete 30 Synchronized Toes-to-
will count toward the Bars
Prior to starting this team’s score. Only one
workout, each athlete will athlete may be working at Time Cap: 15 minutes
need to create a station to a time and only one barbell
perform handstand push- may be used per athlete
ups. This workout begins for this workout. At any This workout begins with
with one of the athletes time, athletes may switch both the athletes standing
seated on the rower, the by touching hands. If an underneath a pull-up bar.
handle stowed and the athlete begins the complex After the call of “3, 2, 1…
monitor set to zero. After prior to the 10-minute go!” the athletes may
the call of “3, 2, 1… go!” mark, he or she will be begin their synchronized
the seated athlete will allowed to continue and toes-to-bars, making sure

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reach down, grab the the lift will count if it is that all four feet are in
handle and begin rowing. successfully completed. contact with the bar at the
Each team may use only The team’s score will be same time. Once 30
one rower and MUST the combined weight (in synchronized toes-to-bars
switch every 25 calories pounds) of each athlete’s have been completed,
rowed. Once the monitor best individual attempt at athletes proceed to the
reads 100 calories, the the barbell complex. For synchronized dumbbell
athletes must touch hands example, if Athlete 1 snatches, where they will
and then may begin the successfully completes 225 perform 40 repetitions.
handstand push-ups. lb. and Athlete 2
successfully completes 255 Each rep is counted once
Each athlete must lb., the team’s score for both athletes have their
complete at least 1 this event will be 480 lb. dumbbells locked out
handstand push-up each overhead. Once 40
round, and only one Scaling Most athletes can dumbbell snatches have
athlete may be working at complete this lift as been completed, athletes
a time. Teams must touch prescribed. proceed to the
hands when switching. synchronized dumbbell box
After completing 50 step-overs, where they will
handstand push-ups, wodwell.com/wod/team-series- perform 50 repetitions.
teams can begin Round 2. Each rep is counted once
The monitor should again both athletes have stepped
be set at zero and athletes over their boxes and
MUST again switch every reached the same side
25 calories. Once the For Time 250 yard Swim with all four feet on the
monitor reads 100 calories, 50 Kettlebell Thrusters ground at the same time.
the athletes must touch (35/24 lb) Once all 50 repetitions are
hands and then may begin 30 Burpees completed, athletes will
the second round of 500 yard Swim again perform 40 dumbbell
handstand push-ups. Time 30 Burpees snatches followed by 30
stops once the 50th 50 Kettlebell Thrusters synchronized toes-to-bars.
handstand push-up has (35/24 lb) This workout ends when all
been completed. 250 yard Swim four feet contact the bar
for the 30th repetition on
Every second counts in this wodwell.com/wod/the-beach
the second set of toes-to-
workout. The team’s score bars.
will be the time it takes to
complete all 300 “THE END” Every second counts in this
repetitions. Time will be 3 Parts Scored Individually workout. The team’s score
recorded in full seconds. "The End 1" will be the time it takes to

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Do not round up. If the AMRAP in 3 minutes complete all 190

athletes finish in 10:32.7, 20 calorie Row repetitions. Time will be
their score is 10:32. There 30 Wall Ball Shots (20/14 recorded in full seconds.
is a 20-minute time cap. If lb) Do not round up. If the
the athletes do not finish 20 Toes-to-Bars athletes finish in 10:32.7,
all 300 reps before the 30 Box Jumps (24 in) their score is 10:32. There
time cap, their score will 20 Kettlebell Sumo Deadlift is a 15-minute time cap. If
be the number of reps High-Pulls (108/72 lb) the athletes do not finish
completed. 30 Burpees all 190 reps before the
20 Shoulder-to-Overheads time cap, their score will
Scaled Option 2 rounds (135/95 lb) be the number of reps
for time of: 50-cal. row 100 ft Sled Pull completed.
25 hand-release push-
ups Modify further to knee Rest 1 minute Scaled Option For time:
push-ups if the set of 25 30 hanging knee-raises
will take you more than 5 "The End 2" 40 single-arm dumbbell
sets. AMRAP in 6 minutes snatches 50 dumbbell box
Same workout as above step-overs 40 single-arm
wodwell.com/wod/team-series- dumbbell snatches
18-6 30 hanging knee-raises
Rest 2 minutes
Men: 35-lb. dumbbells,
"The End 3" 20-in. box
“THE Women: 20-lb. dumbbells,
For Time
BATTLEGROUND Same workout as above 20-in. box If needed,
” substitute AbMat sit-ups
Athletes complete as many for the knee-raises and
For Time Rescue Randy
repetitions as possible in 3 further reduce the weight
Drag (185/165 lb)
minutes, then rest one of the dumbbells. Ignoring
2 Rope Climbs
minute before starting the the dumbbells and
400 meter Run
workout over and performing unweighted
Obstacle Course
completing as many box step-overs is also an
400 meter Run
repetitions as possible in 6 option.
2 Rope Climbs
Rescue Randy Drag minutes. Rest once more
(2 minutes) before wodwell.com/wod/team-series-
(185/165 lb) 18-8
completing the entire
Wear 20/14 lb weight vest. workout in the fastest time
Time Cap: 11/12 minutes
wodwell.com/wod/the-end For Time 5 Deadlifts
Athletes will start in the (405/265 lb)

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North Lot. They will begin 5 Weighted One-Legged

by dragging the rescue “THE POOL” Squats, left leg (53/35 lb
dummy, Randy, across the 10 Rounds for Time 25 Kettlebell)
stadium and then yards Swim 5 Weighted One-Legged
performing 2 rope climbs, 3 Bar Muscle-Ups Squats, right leg (53/35 lb
one on the skinny rope and 25 yards Swim Kettlebell)
one on the fat rope. Next, Then,
they will run out of the Time Cap: 25 minutes 80 ft Handstand Walk
stadium and to a series of
8 obstacles. They then will wodwell.com/wod/the-pool Time Cap: 7 minutes
return to the stadium,
perform another 2 rope "The Cinco 2" begins
climbs, and drag Randy “THICK ‘N precisely 1 minute after
back across the stadium QUICK” the time cap.
floor before crossing the For Time 4 Rope Climbs
finish line. wodwell.com/wod/the-cinco-1
3 Overhead Squats
(245/165 lb)
battleground “THE
Time Cap: 4 minutes
wodwell.com/wod/thick-n-quick AMRAP in 9 minutes
3 Rounds for Time 5 (115/85 lbs)
Muscle-Ups “TRIPLE-G Front-Rack Lunges (115/85
5 Deficit Handstand Push- lbs)
Then, For Time 100 Pull-Ups
Penalty Each Time Bar is
90 ft Overhead Walking 80 GHD Sit-Ups
Lunges (160/100 lb axle 60 Pistols (alternating legs)
bar) 40 calorie Row
*If athlete drops the bar
20 Dumbbell Push Presses
during the Shoulder-to-
Time Cap: 7 minutes (100/70 lb)
Overhead, penalty is 20
Double-Unders. If athlete
This event will begin 1 Time Cap: 15 minutes
drops the bar during the
minute after the end of the Front-Rack Lunges, penalty
time cap for "The Cinco 1." is 5 burpees.
Athletes will complete 100
There is a 7:00 time cap
pull-ups, 80 GHD sit-ups,
for this event. wodwell.com/wod/the-motivator
60 one-legged squats, 40
wodwell.com/wod/the-cinco-2 calories on the rower, 20

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dumbbell push presses,

“THE then cross the finish line. “THE
The athlete’s score is the
AMRAP in 9 minutes 20 For Time For Men:
total time it takes for them
Ground-to-Overhead 12 Ring Handstand Push-
to complete the event.
(95/65 lbs) Ups
7 Bar-Facing Burpees 15 Back Squats (225 lb)
15 Ground-to-Overhead wodwell.com/wod/triple-g-
20 Burpees
(135/95 lbs) chipper 9 Ring Handstand Push-
7 Bar-Facing Burpees Ups
10 Ground-to-Overhead 18 Front Squats (205 lb)
(155/105 lbs) “VETWOD 18.2” 20 Burpees
7 Bar-Facing Burpees 6 Ring Handstand Push-
For Time 50 Thrusters
5 Ground-to-Overhead Ups
(95/65 lb)
(185/65 lbs) 21 Overhead Squats (185
40 Overhead Squats (95/65
7 Bar-Facing Burpees lb)
Max Ground-to-Overhead 20 Burpees
30 Toes-to-Bars
(225/155 lbs)
20 Front Rack Dumbbell
For Women:
Lunges (2 x 50/35 lb)
wodwell.com/wod/the-olympian 15 Back Squats (165 lb)
10 Handstand Push-Ups
20 Burpees
6 Ring Handstand Push-
Time Cap: 15 minutes
With a Running Clock in 10 wodwell.com/wod/vetwod-18-2 18 Front Squats (145 lb)
minutes AMRAP from 0:00- 20 Burpees
6:00: 4 Ring Handstand Push-
8 Snatches (40/30 kg) “WZA Ups
8 Toes-to-Bars 21 Overhead Squats (125
8 Box Jumps (24/20 in) lb)
BOOBS FINALE” 20 Burpees
Then, from 6:00-10:00: For Time 28 Bar-Facing 2 Ring Handstand Push-
1 rep max Hang Snatch Burpees Ups
7 Rope Climbs
Directly after the 6-minute 21 Thrusters (155/105 lb) Time Cap: 16 minutes
AMRAP (part A), take 4
mins to establish a 1 rep wodwell.com/wod/wza-barbells- wodwell.com/wod/the-separator
max Hang Snatch (part B).
Any type of Hang Snatch is
permitted - for example,
hang snatch, hang power

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snatch, hang muscle “WZA CIRCUS “TRIANGLE

snatch. Only 1 bar can be
used for this workout. The
athlete must change their For Time 20 feet Obstacle 15-10-6 Reps for Time
owns weights and clips Handstand Walk Thrusters (165/115 lb)
must be used. 5 Snatches (205/130 lb) Bar Muscle-Ups
20 feet Obstacle
wodwell.com/wod/the-triple-8 Handstand Walk Time Cap: 10 minutes
3 Snatches (225/145 lb)
20 feet Obstacle Athletes will complete 15
“TRIPLE 3” Handstand Walk thrusters, then 15 bar
1 Snatches (245/155 lb) muscle-ups, 10 thrusters
For Time 3,000 meter Row
and 10 bar muscle-ups,
300 Double-Unders
Time Cap: 6 minutes then 6 thrusters and 6 bar
3 mile Run
muscle-ups. After each
This workout will be round, the athlete will
Scaling Massively reduce
performed for time, in advance the barbell
the volume. This should be
chipper style. On go, forward to the next rep
a long-duration workout,
athletes will head from the mat. The event is complete
but not so long that you
starting mat and perform when the athlete finishes
die. Try single-unders.
the handstand walk (or their last bar muscle-up
Keep it long. Beginner
overhead carry, for scaled) and crosses the finish line.
Option For time:
from the required line to
1,000-m row 100 single-
line. Once complete, they’ll wodwell.com/wod/triangle-
unders 1-mile run couplet
head to their pre-loaded
wodwell.com/wod/triple-3 barbell to complete 5
snatches. Each set of
handstand walk (or “TWO-STROKE
“VETWOD 18.1” overhead carry) and PULL”
snatch must be completed 5 Rounds for Time 300
AMRAP in 10 minutes 30
within a 2:00 window in meter Run
Burpees (to a 25 lb plate)
order to earn the next two 20/15 calorie Assault Bike
30 Pull-Ups
minutes. If the athlete 44 ft Sled Pull
30 Box Jump-Overs (24/20
completes it in under 2:00,
they’ll begin their second Time Cap: 18 minutes
set of carries, and then add
In the remaining time:
weight to the barbell and Athletes will complete 5
Max Burpee Box Jump-
perform their set of 3 rounds of the workout,
Overs (24/20 in)
snatches. If performed finishing when they pull
under the 4:00 mark, the sled across the finish
Score is total reps

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April 17, 2019

completed in 10 min. The they’ll perform their last line.

30-30-30 + Burpee Box set of handstand walk, and
Jump Overs until the clock then 1 snatch at the final wodwell.com/wod/two-stroke-pull
hits 10 min! Scaled: weight. Once complete,
Jumping Pull-Ups Box Step they’ll sprint to the finish
Overs mat where the judge will “VETWOD 18.3”
record their time. 3 Round for Time 50
wodwell.com/wod/vetwod-18-1 Obstacle Handstand Double-Unders
Walk: Entire hand must 20 Kettlebell Swings (53/35
start behind the line, lb)
“WZA ASSAULT denoting the beginning of
FITNESS the attempted segment. At the 8-minute mark, 5
TRIPLET” The athlete must then minutes to find:
complete the entirety of 1 rep max Clean
3 Rounds for Time 9/7 Ring
each 20ft segment
unbroken. Standing on the wodwell.com/wod/vetwod-18-3
12 Power Snatches (115/80
line or falling before hands
cross the next line will not
15 calorie Bike “WZA BAY
count as a successful
repetition. WATCH”
Time Cap: 12 minutes
Snatch: The athlete will
For Time 5000 meter Run
start with the pre-loaded
On the call of "3-2-1, go"
barbell on the floor and in
the workout begins with wodwell.com/wod/wza-bay-watch
one swift motion, will lift
the athlete performing a
the barbell overhead.
movement on the rings,
While power, squat, or split “WZA DEATH BY
either muscle-ups or
is acceptable, hang, pause,
jumping ring muscle-ups. TRIPLET”
floating or halting is not
Upon completing all of the
permitted. If the barbells E2MOM For As Long As
required repetitions, the
vertical trajectory stops at Possible 8 Burpee Box
athlete will proceed to the
any time, that repetition Jump Overs (24/20 in)
barbell to perform the
will not be counted. The 8 Hang Power Snatches
required number of power
repetition is successful (115/80 lb)
snatches, which requires
when the athlete is holding 8 Thrusters (115/80 lb)
the athlete bring the
the bar over the athlete’s Rest until the next 2-
barbell from the ground to
center of mass, hips, minute mark
overhead, in one swift
knees, and arms fully
motion. The third Every two minutes, on the
movement of the triplet, minute athlete will attempt
the athlete will finish the to complete the designated

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April 17, 2019

round with a calorie bike. work within a two minute

The athlete will continue “WZA running clock. If the athlete
through this triplet for GYMNASTIC completes all the required
three consecutive rounds. TRIPLET” work within the 2:00
Upon the completion of the window, they rest the
4 Rounds for Time 21
third round, the athlete will remainder of the 2:00. At
Chest-to-Bar Pull-Ups
cross the finish line, and minute 2:00, they have
15 Strict Handstand Push-
time will be called. until minute 4:00 to
complete another round. If
9 Pistols (per leg,
wodwell.com/wod/wza-assault- they complete the round,
fitness-triplet alternating)
they rest until minute 6:00.
They’ll begin a new round
Time Cap: 20 minutes
at minute 6:00 and have
“WZA until minute 8:00 to
CELEBRATE 7” challenge-18-3 complete another
AMRAP in 7 minutes Squat complete round. This
Clean-and-Jerks (225/155 continues, with the athlete
lb) “WZA ONLINE working to complete a full
CHALLENGE round under each two
The workout begins with a minute clock. If the athlete
17.1” is unable to complete the
preloaded barbell to the
required weight, and the 6 Reps For Load 1 Clean entirety of the work in any
athlete standing tall. At the 1 Front Squat allotted two minute round,
start of the clock, the 1 Shoulder-to-Overhead their workout is over. For
athlete will begin their 7 1 Back Squat the 2018 Wodapalooza
min AMRAP of squat clean- 1 Shoulder-to-Overhead online challenge, athletes
and-jerks. The clean may were capped at 12 rounds
be performed in one swift Athlete must find their max with the tie-breaker being
motion, any style, weight for the full 5 reps the time on the clock when
however, a hang clean is (known as "Bear Complex") they finished the 12th
not acceptable. Any style without dropping the bar. round (ie. 23:33.)
of press is accepted, so Squat Clean into the Front
long as the athlete finishes Squat is acceptable. Any wodwell.com/wod/wza-online-
with hips, knees, and arms style Shoulder-to-Overhead challenge-18-2

locked out overhead, is acceptable (including

weight over their center of thruster-jerks). See also:
mass, and their feet "Bear Complex" “WZA ICEAGE
directly underneath their MEALS STRONG
hips. This includes a squat
clean thruster, thruster, or

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April 17, 2019

thruster-jerk. If an athlete SWIM”

fails a rep of the shoulder “WZA ONLINE
2 Rounds for Time 200
to overhead, and catches it CHALLENGE
meter Swim
on their shoulders, they 17.5” 150 Air Squats
may reattempt the
AMRAP in 17 minutes 20 10 Sandbag Cleans
shoulder to overhead to
Handstand Push-Ups (150/100 lb)
complete the rep. If the
20 Pistols 50 meter Sandbag Bear
barbell touches the floor
20 Pull-Ups Hug Carry
before a rep is achieved,
20 Wall Balls (20/14 lbs)
the athlete must reperform
(10ft) Time Cap: 21 minutes
the entirety of the
repetition. Touch-and-go For the pistols alternate Athletes will begin on their
repetitions are acceptable. legs after each good starting mats, and on the
repetition. call of 3-2-1 go will head
clockwise around the
wodwell.com/wod/wza-online- competition floor until they
reach the ramp into the
“WZA DOUBLE water. They'll proceed
down the ramp, and begin
VISION” “WZA PEAK 360 their swim around 3 buoys.
For Time 15-12-9-12-15 PULL & PUSH” Upon returning to the
reps of: For Time 45 Pull-Ups ramp, they'll have
Double Dumbbell Snatches 100 foot Sled Push completed 200m. Please
(50/35 lb) 30 Chest-to-Bar Pull-Ups note, the use of a life-
Burpee Box Jump Overs 100 foot Sled Push vest will be available
(24/20 in) 15 Bar Muscle-Ups but will result in 60
100 foot Sled Push minutes added to your
Time Cap: 12 minutes total time. They'll then
Time Cap: 7 minutes proceed up the ramp, and
The workout begins with head clock-wise back to
athletes on the starting On the call of 3-2-1 go, their lane, where they'll
mat. On go, they’ll proceed athletes will start on the begin air squats. Upon
to their set of dumbbells pull-up bar, and proceed completion of the 150 air
and perform the set of 15 through their required squats, they'll grab their
double dumbbell snatches. number of pull-ups. Upon sandbag and perform the
From there, they’ll completion, they'll proceed 10 sandbag cleans. This
advance to the box and to the pre-loaded sled, requires the athlete brings
perform 15 box-facing where they'll perform the the bag from the ground,
burpee box jump overs. required number of up and over their shoulder
They’ll then advance the

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April 17, 2019

box to the next section, lengths. Once complete, with full hip and knee
and head back to the they'll move back to the extension. Once complete,
dumbbells for the set of 12 pull-up bar to perform their they must pick up the
of each movement, then 9 required number of chest- back, and hold it in a "bear
of each movement, then to-bar pull-ups, or in the hug" position in the front of
another round of 12 of case of scaled, the same their body, and carry it for
each movement, and quantity of pull-ups. They'll a total of 50m. They'll
finally, one more round of then perform the same continue this for two total
15 of each movement. number of heavy sled push rounds. All adaptive
Once finished with their lengths, and return to the athletes will perform a
final burpee box jump pull-up bar for one final different version of WOD 5,
over, they’ll sprint to the movement. All divisions which includes a distance
finish mat where the judge but scaled, will finish with swim for time.
will record their time. the required number of bar
Double Dumbbell muscle-ups, and complete wodwell.com/wod/wza-iceage-
Snatch: The Double the workout with one more meals-strong-swim

Dumbbell Snatch is round of heavy sled push.

performed to a similar
standard as a single arm wodwell.com/wod/wza-peak- “WZA ONLINE
dumbbell snatch. The 360-pull-push CHALLENGE
athlete performs the 17.2”
exercise with two
“WZA ROBIN” AMRAP in 7 minutes 21-15-
dumbbells instead of one.
9 Reps of:
A successful rep starts with For Time 50/40 Chest-to-
Deadlifts (225/155 lb)
the dumbbells in contact Bar Pull-Ups
Overhead Squats (135/105
with the ground and
finishes with both of them Then, 3 Rounds of:
locked out overhead, with 12/8 calorie Echo Bike
50 Double-Unders after
the athlete’s knees and 6 Cleans (225/150 lb)
each Round
hips fully extended. The
dumbbells must be lifted 60 foot Heavy Axle Bar Complete 21 Deadlifts, 21
overhead in one swift Front Rack Lunges Overhead Squats and 50
motion, not touching the (170/120 lb) Double-Unders, then 15
hip, torso or shoulders in Deadlifts, 15 Overhead
any way. At the bottom, Time Cap: 12 minutes Squats and 50 Double-
only one head of each Unders, then the set of 9
dumbbell needs to touch At the start of the workout,
Deadlifts, 9 Overhead
the ground. Touch and go the athlete will run down
Squats, 50 Double-Unders.
is permitted. Burpee Box their lane to the rig and
Repeat until time is up.
Jump Over: The Burpee perform their designated

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Box Jump Over requires movement (pull-ups/C2B) wodwell.com/wod/wza-online-

the athlete must perform while facing the crowd
the burpee portion of the (facing their lane). The
movement facing the box. athlete will then move to
Both feet must kick back, the bike for their
then touch their chest to prescribed calories. Once CHALLENGE
the ground. Then, both they have completed their 17.6”
come back at the same calories they will move
AMRAP in 15 minutes 10-8-
time (regionals and games forward to their barbell to
6-4-2 Reps of
standard). A 2-foot take off perform cleans. They will
Hang Power Cleans
is required, and the athlete repeat this sequence 2
(ascending weight)
may clear the box; full more times in the same
Lateral Over-the-Bar
extension at the top of the fashion. At the completion
box is not required. Only of the last set of cleans,
feet may touch the box, no the athlete must place the
hands or other body parts. barbell behind the axle Starting weight is 135/95
The athlete may step bar. The athlete may then lbs. After finishing the
down. If the athlete start their lunges. Each 10 round of 2 reps, increase
misses the jump, only the foot section is a rep. Each the weight and start again
jump needs to be section must be performed on the round of 10 at
performed again. The rep unbroken. If a bar is 165/115 lbs, then 185/125,
is counted once the dropped within a 10 foot 205/135, 225/145,
athlete’s feet touch the section, that entire section 245/155.
ground on the other side of must be started over. Both
the box. Stepovers are the athlete and the judge wodwell.com/wod/wza-online-
allowed for the scaled must wait for the event to challenge-17-6
division. be over to exit the field,
athlete must sign their
wodwell.com/wod/wza-double- scorecard before leaving “WZA
vision the stage. This workout POWERDOT 7K
has a 12mn time cap. The & WRECK BAG
finish mat counts for 1 rep.
“WZA MUSCLE- If an athlete is not able to
UP SANDWICH” complete the work in the For Time 7000 meter Run
For Time 90 Double-Unders allotted time-cap, the Then,
70 Wall Ball Shots (20/14 athlete shall receive a 1 mile Run with Wreck Bag
lb, 10 ft) +:01 penalty for every
uncompleted repetition This workout is part of a
50 Deadlifts (185/135 lb)
added to the time-cap dual event, featuring both
30 Muscle-Ups
which shall act as their WOD 1 & WOD 2, the
50 Deadlifts (185/135 lb)

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70 Wall Ball Shots (20/14 time. Chest to Bar Pull- Wreck Bag Mile. Using chip
lb, 10 ft) ups: This is a standard timing software, athletes
90 Double-Unders chest to bar pull-up. Dead will run through a course
hang, kipping or butterfly out and around downtown
Time cap: 30 minutes pull-ups are allowed as Miami wearing a timing
long as all the bib. Mid-way through the
At the start of the clock, requirements are met. The course, they will be faced
athletes will begin with arms must be fully with the start of WOD 2,
barbell pre-loaded and extended at the bottom, which is a continuation of
rope in hand. At the with the feet off the their current run. This,
conclusion of the final jump ground. At the top, the however, does not affect
rope repetition at the end chest must CLEARLY come their WOD 1 score, which is
of the workout, the athlete into contact with the bar the total time through the
will record their time. If the below the collarbone. entire of the Powerdot 7k
athlete is unable to Cleans: A muscle clean, run. This workout is simply
perform the entirety of the power clean, squat clean scored as the fastest total
work beneath the 30:00 or split clean may be used, time on the run.
time-cap, record a 1 as long as the barbell
second penalty for every comes up to the shoulders, wodwell.com/wod/wza-
missed repetition (ie. if with the hips and knees powerdot-7k-wreck-bag-run
they were unable to fully extended with the
perform the 30 muscle- feet in line and the elbows
ups, the second set of 50 in front of the bar. Front “WZA RPM
deadlifts, 70 wallballs, and Rack Lunge: Athletes can CHIPPER”
90 double-unders= 240 bring the bar to their For Time 150 meter Run
repetitions= total time: shoulder in any fashion. 50 Deadlifts (225/155 lb)
34:00.) Once the athlete has the 150 meter Run
bar in the frontal plane, 40/30 Ring Dips
wodwell.com/wod/wza-online- they may begin lunging. At 150 meter Run
the top of each repetition, 30 Alternating Dumbbell
the athletes' hips and Squat Snatches (70/50 lb)
knees must be fully 150 meter Run
extended. At the bottom, 200 Weighted RPM Scout
CHALLENGE the athlete's knee must Double-Unders
17.3 & 17.4” make contact with the 150 meter Run
For Load and Reps in 19 floor. Athletes may not 100 foot Handstand Walk
minutes From 0:00-5:00: take extra steps between
Find 1-Rep Max Snatch each lunge. Athletes must Time Cap: 20 minutes
perform each designated
From 5:00-14:00, AMRAP: segment without dropping On the call of 3-2-1, go, the

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3 Power Snatches (75/55 the barbell from the front athlete will proceed to
lbs) rack. the trueform to begin a
3 Box Jumps (24/20 in) 150m run. This run will act
6 Power Snatches (75/55 wodwell.com/wod/wza-robin as a "buy-in" for this
lbs) and every subsequent
6 Box Jumps (24/20 in) movement of the chipper.
9 Power Snatches (75/55 “WZA SPECIAL Once done with the run,
lbs) DELIVERY” the athlete will head to
9 Box Jumps (24/20 in) For Time 5/4 Rope Climbs their preloaded barbell to
Increasing each round by 3 45 feet Sandbag Carry begin their set of 50
reps each movement (200/140 lb) deadlifts. After completing
9 Thrusters (115/80 lb) the deadlifts, they'll head
From 14:00-19:00: 45 feet Sandbag Carry back to the trueform for
Find 1-Rep Max Snatch (200/140 lb) another set of 150m on the
4/3 Rope Climbs trueform. Once complete,
Score of the Snatch they'll move to the ring
45 feet Sandbag Carry
component is the dips/hand-release push-
(200/140 lb)
combined load of the first ups. Then they'll head back
15 Thrusters (115/80 lb)
and second max lifts. to the 150m run, and
45ft Sandbag Carry
(200/140 lb) proceed through the
wodwell.com/wod/wza-online- same fashion from the
challenge-17-3-17-4 3/2 Rope Climbs
45ft Sandbag Carry alternating dumbbell squat
(200/140 lb) snatches, back to the run,
then to the single-unders,
“WZA ONLINE 21 Thrusters (115/80 lb)
back to the run, then 100ft
CHALLENGE handstand walk or
The workout begins with
17.7” athletes on the starting dumbbell overhead
For Time 1,000 meter Row mat. On go, they’ll proceed walking lunge.
15/12 Ring Muscle-Ups to the rope to perform the
30 Thrusters (95/65 lb) required number of rope
climbs. Once complete,
wodwell.com/wod/wza-online- The athlete will proceed to
challenge-17-7 their sandbag, where
they’ll pick it up, and carry
to and from for three total OCHO CHIPPER”
“WZA trips, for a total of 45ft. For Time 30/20 Bar Muscle-
PROGENEX BAR The athlete will drop the Ups
COMPLEX” sandbag on the side 30 Hang Power Cleans
closest to their barbell, and (155/105 lb)
For Time 3 Hang Cleans,
then perform the required 30 Deficit Handstand Push-

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Front Squats, Shoulder-to- number of thrusters. Once Ups (4/2 in)

Overheads (245/1165 lb) done, they’ll pick up the 30 Front Squats (155/105
2 Hang Cleans, Front sandbag for three total lb)
Squats, Shoulder-to- trips, returning to the rope 30 Toes-To-Bars
Overheads (265/175 lb) climbs, where they’ll 30 Shoulder-to-Overheads
1 Hang Clean, Front Squat, complete round two. (155/105 lb)
Shoulder-to-Overhead They’ll continue in similar
(285/185 lb) fashion until they complete Bar Muscle-Up: The bar
their 21st thruster, at muscle up begins with the
Time Cap: 5 minutes which point they’ll proceed athlete at a dead hang on
over their barbell to the the pull-up bar. Arms must
Athletes will start with a finish mat. If the athlete is be fully extended with feet
pre-loaded barbell, and unable to complete the off of the ground. Kipping
proceed through the workout in its entirety, of any kind is permitted as
following complex of they will receive a +:01 long as feet do not pass
3 hang cleans, 3 front penalty per repetition. the height of the pull-up
squats, & 3 shoulder-to- Rope Climb: Athlete must bar. At the top of each
overheads. After finishing ascend the rope to touch repetition, the elbows must
each round, athletes will the required height. be fully locked out while
advance to a heavier Jumping to begin is the athlete is in a position
barbell to perform 2 hang permitted. The athlete of support above the bar.
cleans, 2 front squats, & must come down in a Athletes may not rest on
2 shoulder-to-overheads. controlled manner. the bar using a weight belt,
The final round consists of Sandbag Carry: The laying on their torso, hip,
1 hang clean, 1 front athlete can use any etc. In the locked out
squat, and 1 shoulder to method to lift the bag. position, the hands are the
overhead at the heaviest Once the bag is lifted, the only point of contact
load. athlete can begin the carry helping the athlete stay in
in a fully extended support. Athletes cannot
wodwell.com/wod/wza- position. If the athlete's remove their hands from
progenex-bar-complex the pull-up bar in the
foot crosses the
designated start line position of support. Hang
during the carry, they must Power Clean: Bar must
“WZA SKI be deadlifted first before
step behind that line
SCHOOL” before beginning the carry. engaging in any pulling
For Time 40/30 calorie Ski The carry must be movement, and must
Erg performed with the bag in clearly stop at the hip. Bar
250 meter Swim the frontal plane. The bag must be received in the
50 Heavy Double-Unders cannot be placed on the front rack position in one
50 Heavy Double-Unders shoulder or back. A motion from the hang

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50 Heavy Double-Unders successful carry must start position and may not be
40/30 calorie Ski Erg with both feet clearly lowered below the knees.
*+5 calorie for every break behind the start line and Full extension of the hips
finish with both feet clearly and knees must be
Time Cap: 14 minutes in front of the finish line. achieved with the bar in
Thrusters: This is a the front rack position for
At the start of the workout standard barbell thruster in the rep to count. Reps can
, the athlete will start the which the barbell moves be unbroken or partitioned
ski for calories. Once from the bottom of a front as needed. Handstand
finished, the athlete will squat to full lockout Push-Up: Every repetition
follow the path to the overhead. The bar starts of the handstand push-up
water and swim 250m, on the ground. The hip begins and ends at the top
after which the athlete will crease must clearly pass of a handstand, with the
re-enter the field and below the top of the knees arms fully locked out, the
follow the path back to the in the bottom position. A heels in contact with the
jump rope station. Each set full squat clean into a wall, the hips open and the
of jump rope will be thruster is allowed when body in line with the arms.
performed on one station. the bar is taken from the The feet do not need to
The athlete will advance floor. If the barbell is remain in contact with the
after the completion of dropped from above, the wall for the entire
every prescribed set of barbell must settle before movement, but both must
repetitions in the jump the athlete picks it up; for touch the wall at the top of
rope station. Each set of the next repetition. The the movement. Kipling is
jump ropes must be barbell must come to a full allowed. Front Squat: In
performed unbroken, if the lockout overhead, with the the front squat, the barbell
athlete breaks at any point hips, knees, and arms fully must be held in the front
during the set, a 5 calorie extended, and the bar rack position. The hip
penalty will be added to directly over the middle of crease must clearly pass
the final ski erg. There will the athlete’s body for the below the top of the knees
only be 1 penalty per rep to count. in the bottom position. At
station for a maximum the top, the knees and hips
total of 3 penalties totaling wodwell.com/wod/wza-special- must be completely open
up to 15 calories. The delivery with the barbell in control.
athlete will then move to A full squat clean on the
the ski erg to complete the first repetition will count as
total amount of calories “WZAOC 18.1 a repetition as long as all
required including the QUALIFIER” the above requirements
penalties. Once the For Time 150 Double- are met. Toes-to-Bar: The
prescribed number of Unders athlete must go from a full
calories is reached (plus 60 Wall Ball Shots (20/14 hang position to having the

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potential penalty calories). lb) toes touch the pull-up bar.

The athlete will finish the 30 Chest-to-Bar Pull-Ups Both feet must touch the
workout on their start mat. 150 Double-Unders bar at the same time,
If the athlete is unable to inside the hands. The arms
complete the workout in its Time Cap: 12 minutes and hips must be fully
entirety, they will receive a extended at the bottom
+:01 penalty per Scaling 100 Unloaded and the feet must be
repetition. Ski Erg: Feet Barbell Lateral Jump Overs brought back behind the
must remain on the ski erg 60 Wallballs (14, 10lbs) bar. Shoulder-to-
platform at all times. We @10/9ft (9ft for all 13-15) Overhead: The athlete
strongly advise athletes 30 Jumping Chest to Bar must start with a barbell
use shoes while standing 100 Unloaded Barbell on the shoulders and move
on the ski erg platform. Lateral Jump Overs Flow the bar overhead with the
Hands must stay in Workout 1 is a “for-time” arms any way (ie: strict
between the black bars of event, that begins with the press, push press, push
the platform at all times. athlete standing tall, jump- jerk, etc.) The barbell must
Double Unders: This is a rope in hand. At the start come to a full lockout
standard double-under in of the ascending clock, the overhead, with the hips,
which the rope passes athlete may begin with knees, and arms fully
completely under the feet double-unders. Upon extended, and the bar
twice for each jump. The accumulation of the directly over the middle of
rope must spin forward for required 150 repetitions, the athlete’s body for the
the rep to count. they will then advance to rep to count.
the wallballs. Upon
wodwell.com/wod/wza-ski-school completion of their 60 wodwell.com/wod/wza-ocho-
wallball repetitions, the chipper
athlete and/or judge will
“WZA TWO- note the time, as this will
FOR-ONE be used as the tie-breaker. “WZAOC 18.2 &
SPECIAL” They will then advance to 18.3
the pull-up bar to complete QUALIFIERS”
For Time and Load (WOD the required number of
4) 2 Rounds for Time: AMRAP in 8 minutes
chest-to-bar pull-ups. Once
40 calorie Row Workout 2
finished, they will again
40 Toes-to-Bars From 0:00-3:00:
return to the jump rope, to
40 Overhead Squats (95/65 Max Rep Clean-and-Jerks
accumulate 150 double-
lb) (165/115 lb)
unders. Upon completion
of the final double-under,
Time cap: 18 minutes Transition from 3:00-5:00.
time will be called which
will be noted as the

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Then, (WOD 5) with athletes score: total time Workout 3

Remaining Time: to complete the above From 5:00-8:00:
1 rep max Hang Snatch workout. Movement 1 Rep Max Clean-and-Jerk
Standards Double-
Time cap: 20 minutes Under: The double-under WOD 2 & 3 begins with a
requires the athlete barbell pre-set to a specific
Athletes may begin complete two rotations of weight. At the start of the
strapped into the rower, the rope beneath the eight-minute clock, the
with a reset device athlete's feet for every athlete will use the first
displaying zero calories. At singular jump. If the rope three minutes to perform
the start of the clock, the does not pass beneath the as many clean & jerks as
athlete will proceed to row athlete's feet twice, such possible, any style. At the
until they hit the required as tripping on the rope conclusion of the first three
number of calories. Once during the second rotation, minutes, WOD 2 is done,
the monitor registers the that rep shall not count. and the score is the total
required number, they may Wall Ball Shots: For the number of reps completed.
exit the rower and they’ll wallball, the athlete must The clock will then
then head to the pull-up start with the ball at a continue, and minute 3:00
bar. Next, the athlete will dead stop on the ground. to minute 5:00 is
begin performing the The athlete may then pick considered a rest period.
required rounds and reps up the ball and stand tall The athlete may do
of toes to bar. Each rep before beginning a set, or whatever they like during
must begin with the squat clean the ball, before this time, including change
athlete hanging from the beginning their first the weight on the barbell
pull-up bar at full shoulder repetition of any set. An in preparation for the start
and arm extension. To athlete may not start in a of WOD 3. At the 5:00
commence each rep, the squat, pick up the ball from mark, WOD 3 begins. From
athlete’s feet must break this position, and toss the minute 5:00 to minute
behind the perpendicular ball to the target. A 8:00, the athlete shall build
plane set by the pull-up rig repetition consists of an up in weight to establish
and the floor. At the athlete holding the ball in their heaviest possible
conclusion, the athlete the “front rack,” and clean & jerk, any style. The
must have both toes touch performing a full squat, athlete may increase and
the pull-up bar hip-crease passing below decrease weight during the
simultaneously between the top of the knee, and two minute rest period,
the athlete’s hands. Once when vertically extending and during this three
the athlete completes their throwing the ball to a minute window however
final rep of toe-to-bar or specific target height. If they so please. All
hanging knee raises, they the athlete’s hip does not attempts must be
will advance to the break parallel, or the completed by the 8:00

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overhead squat. At the target does not touch the mark, at which point WOD
start, the athlete may wall, that rep will not be 3 is complete. Please note,
choose to bring the pre- counted. The athlete may you must have clips on the
loaded barbell overhead then catch the ball and bar when performing clean
however they please.An perform multiple reps if and jerks for both WOD 2 &
athlete may squat snatch they so choose. Finally, WOD 3. Movement
their first repetition of each athletes may not catch the Standards
set from the floor, and that ball on the bounce, and Clean & Jerk: For the
shall count as a repetition. head right into a wallball clean & jerk on WOD 2 & 3,
At the conclusion of the repetition. The ball must any style of clean, and any
last overhead squat in be settled on the floor style of jerk is permitted.
round one, the athlete will before picking it up to This simply means the
proceed back to the rower, begin another set. Chest- barbell must originate on
and reset the monitor to to-Bar: The chest to bar the floor, arrive at the
display zero calories, and pull-up begins with an athlete’s shoulder, and
proceed through the triplet athlete at a dead-hang finish with the barbell
for their second and final (arms, shoulders, and hips locked out overhead, with
round. Once the athlete extended) from a pull-up the athlete’s hips, knees,
finishes two rounds or hits rig. The athlete then, using shoulders, and arms at full
the 18 minute time-cap, any style (kipping, extension, with the barbell
whichever comes first, the butterfly, strict,) must draw over the athlete’s center of
athlete will begin workout anywhere from their mass. Some examples of
5. Workout 5 begins with clavicle to their first rib in permissible reps include a
the balance of the 20 physical contact with the power clean, split clean,
minute running clock. bar. Each repetition begins hang clean, squat clean,
Using the preloaded with the athlete in a dead- hang squat clean, into a
barbell from workout 4, the hang, and finishes with the strict press, push press,
athlete will proceed to athlete making contact push jerk, or split jerk. If
attempt to find their 1RM with their chest to the bar. the athlete completes the
hang-snatch, any style. clean, but not the jerk, that
The barbell must first be wodwell.com/wod/wzaoc-18-1- rep will not be counted.
deadlifted off the ground to qualifier Athletes may only use one
full hip and knee barbell for this workout.
extension. Then, while Additionally, athletes must
keeping the barbell off the “WZAOC 18.5 change out their own
ground, the athlete in one QUALIFIER” weights and cannot have a
swift motion must bring AMRAP in 15 minutes 30 pit crew assist them during
the barbell from the hang Back Squats (135/95 lb) the workout.
position to overhead, using 30 Toes-to-Bars
a muscle, power, squat, or 30 Back Squats (135/95 lb) wodwell.com/wod/wzaoc-18-2-

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split snatch. The athlete 30 Deficit Handstand Push- 18-3-qualifiers

may make as many Ups
attempts as possible over 30 Back Squats (135/95 lb)
the balance of the 20 30/20 Ring Muscle-Ups “WZAOC 18.6
minute running clock used QUALIFIER”
for workout 4 & 5. The Scaling 30 Back Squats
AMRAP in 8 minutes Max
heaviest single lift (95, 65Lbs) 30 Hanging
Meter Row
performed will be the only Knee Raises 30 Back
lift to count towards the Squats 30 Hand Release
athlete’s score for WOD 5. Push-Ups 30 Back Squats Flow & Movement
30/20 Pull-Ups Standards
challenge-18-4-18-5 Flow This workout requires an
athlete have a Concept 2
Workout 5 is a 15min Rower. No other rower
“WZAOC 18.4 AMRAP, with the score types will be accepted.
QUALIFIER” being the total number of Prior to the start of the
repetitions performed workout, athletes will be
AMRAP in 16 minutes 2
within the fifteen-minute required to pre-set their
Devil Presses (50/35 lb)
window. Prior to the start rower moni- tor in the
2 Alternating Dumbbell
of the workout, the athlete following way: First, turn
Box Step-Ups
will begin with a preloaded the monitor on. Once on,
4 Devil Presses (50/35 lb)
barbell with clips for the click “Select Workout.”
4 Alternating Dumbbell
back squats. Team WZA Then, “New Workout”,
Box Step-Ups
recommends using a rack “Single Time.” Then pre-
6 Devil Presses (50/35 lb)
for this workout, but set the rower to “8:00,”
6 Alternating Dumbbell
athletes may choose to and click the checkbox
Box Step-Ups
keep the barbell on the button. This should bring
ground or take it from the up to the screen an 8:00
Scaling 35, 20 lbs & 1 DB
rack. Also, athletes must descending clock, that
for Step-ups (carry
pre-measure out the box shall only begin upon the
anyway) Flow Workout 4 is
for their hand location start of your first pull. Now,
a 16min AMRAP, with the
during the handstand when ready, begin by
score being the total
push-up repetitions, with pulling. The athlete shall
number of repetitions
more specifics listed out proceed through an 8min
performed. Athletes will
below. Athletes will AMRAP of total meters
begin standing tall, with
proceed through the rowed. Once the total time
their dumbbells resting on
allotted movements in elapses, there should be a
the ground. At the start of
sequential order, and if set meter number
the clock, the athlete will
able to get through it in its registered on the screen.
begin with the set of two

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(2) devil presses entirety, will then proceed There is no tie-breaker for
(explained below.) Once to start back at the first this event, and it is scored
the athlete completes the movement and continue as the total meters rowed
two devil presses, they will through again until the as displayed on the screen.
continue to the plyometric clock runs out. At the start
box set to the specific of the clock, athletes will wodwell.com/wod/wzaoc-18-6-
height, where they will begin with their set of Back qualifier

perform two total Squats. Athletes may take

alternating dumbbell step- as many sets as necessary
ups with the same weight. to complete the total
For the first set of two, that number of required
includes one step-up with repetitions. Once
the right leg, and one step- completed, the athlete will
up with the left leg, advance on to the pull-up
totaling two (2.) Upon rig for the toes-to-bar.
completion of the set of Once again, the athlete
two step-ups, the athlete may break it up how they
will perform four (4) devil wish, but may not advance
presses. Then, they’ll to the next movement
complete four (4) before completion of the
alternating DB step-ups (2 toes-to-bar. Once
L & 2 R.) Upon the complete, the athlete will
completion of the round of head back to the same
8/8, the athlete and/or barbell for another set of
judge should note the time, required Back Squats.
as this will be used as the Upon completion, they’ll
tie-breaker in the case of a head to the wall for their
tie. They’ll continue in this required version of
fashion, increasing the handstand push-ups. Once
reps of each movement by they complete the required
two repetitions, until the repetitions, they’ll head
end of the 16 minute clock. back to the Back Squats.
This workout is scored as Upon completion of the
the total number of Back Squats, they’ll then
repetitions completed head to the hanging rings
within the 16 minute cap. for ring muscle-ups. If they
Movement Standards are able to complete the
Devil Press: The Devil required number of
Press is a movement repetitions within the
featuring two dumbbells of fifteen time-cap, athletes

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the same weight, and is will then start back at the

essentially a combination top of the workout with
of a dumbbell burpee, and another set of Back Squats.
a double dumbbell snatch. They’ll continue in this
Athletes will start each fashion until the time runs
repetition with the out. This workout is scored
dumbbells on the ground. as the total number of
Then, with the athlete’s repetitions completed
hands on the dumbbell, within the 15-minute cap,
they’ll perform a burpee, with the time-cap being
with chest making contact the time on the clock after
with the floor. From here, the completion of the
the athlete will jump to second movement (toes to
their feet, never taking bar or hanging knee
their hands from the raises.) Movement
dumbbells. Next, the Standards Back
athlete shall snatch or Squats: The barbell back
swing both dumbbells from squat requires the athlete
the floor simultaneously, have a preloaded barbell,
and finish with both locked with clips, either on the
out overhead, with hips, rack or the floor. The
knees, shoulders, and arms athlete will bring the
at full extension. This shall barbell to the back-rack
indicate a completed and may then begin their
repetition. Please note, the repetitions. Each rep will
athlete may “swing” the start standing tall with hips
dumbbells between their and knees extended. The
legs to help to build athlete will then pass
momentum to get them through a full-depth squat,
overhead, but the athlete with their hip crease
may NOT pause at the passing below the top of
shoulders and press the their knee. Each rep will
dumbbells. Alt. Dumbbell finish with the athlete
Step-Up: Next is the finishing standing tall with
dumbbell step-up. For this the athlete's hips and
movement, the athlete knees at full extension.
must start with the Toes to Bar (Hanging
dumbbells in their hands at Knee Raises): The toe to
the athlete’s sides, with bar requires an athlete
both feet in contact with start each set at a dead

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the ground. The athlete will hang from a pull-up bar,

then, leading with one leg, with shoulders, arms, hips,
step onto the box. A and legs at full extension.
repetition is complete Each repetition consists of
when both feet are on top an athlete bringing both
of the box, dumbbells in feet behind the
hand, with hips and knees perpendicular vertical plain
at full extension. Before created by the pull-up bar,
beginning the next and finishes with both feet
repetition, both feet must simultaneously in contact
come back in contact with with the pull-up bar,
the ground. Each repetition between the athlete’s
must alternate which foot hands. If the athlete is
is leading. The athlete required to perform
must also refrain from hanging knee raises, each
using their hand or the rep consists of an athlete
dumbbell in contact with bringing both feet behind
the box to assist them with the perpendicular vertical
their step-up. plain created by the pull-
up bar and finishes with
wodwell.com/wod/wzaoc-18-4- both the athlete’s knees
qualifier passing above their hip
creases. (Deficit)
Handstand Push-up: For
“WZAOC 18.7 the deficit handstand push-
QUALIFIER” up, prior to the start of the
Death By Every 2 Minutes workout, athletes must
on the Minute 8 Burpee measure out and mark a
Box Jump Overs (24/20 in) box measuring 36in wide
8 Hang Power Snatches by 24in from the floor. This
(115/80 lb) is for the athlete’s hand
8 Thrusters (115/80 lb) placement. The athlete’s
palms may not extend
Scaling 8 Burpee Box beyond this box over the
Jump Overs (20, 16in - May course of any handstand
Step-Over) 8 Hang Power push-up repetition,
Snatches (75, 55Lbs) 8 however, their fingers may.
Thrusters (75, 55Lbs) Flow If performing repetitions at
Prior to the start of WOD 7, a deficit, we recommend
athletes shall have a pre- marking clearly on top of

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loaded barbell with clips to the plates or platform

the assigned hang snatch athletes are using to place
and thruster load, and a their hands, to ensure
plyometric box at the hands do not go outside of
assigned height. The clock this box. Each repetition
shall be set ascending to begins with the kicking
60:00. At the start of the upside down, onto the wall,
clock, the athlete will begin with the athlete’s hands
the first two-minute round clearly inside of the box,
(0:00 to 2:00,) with their arms and shoulders locked
first set of eight burpee out, body vertically
box jump-overs. Upon aligned, with feet in
completion of the eight contact with the wall. Once
repetitions, the athlete will this position is established,
proceed to the barbell, the athlete may lower their
where they’ll complete body down to bring their
eight hang snatches. head in contact with the
Finally, they’ll close out the ground. From here, the
round with eight thrusters athlete may use any style
with the same barbell. If of handstand push-up,
the athlete is able to including kipping or strict,
complete the allotted work to press and finish with
(8 reps of the three their body vertically
movements) within the aligned, arms and
two-minute window, they’ll shoulders locked out, and
earn themselves another feet in contact with the
two minute round starting wall. Each rep must have
at 2:00. If there is any the athlete’s head make
remaining time within the contact with the floor, and
2 minute round upon finish in this extended
completion of the work, the position. If at any point in
athlete must rest the time an athlete kicks off
remainder. At minute 2:00, the wall, they must first
the athlete will begin again establish the locked out
with the 8 burpee box finish position, with body
jump overs, 8 hang vertically aligned before
snatches, and 8 thrusters. lowering down to begin
If they finish it within the repetitions. If over the
window of 2:00 to 4:00, course of a repetition, the
they’ll rest the remainder, athlete’s hands leave the

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and repeat again at minute marked box, that rep shall

4:00 to 6:00. Athletes will not count. However, if the
continue in this fashion for athlete is resting with their
as long as possible until head on