Back Squat E2MOM 10 – 5 – 5 – 20 *Going for 20rep max 4 Rounds For Time: (13min cap) 200m Run / Row or 0.5k Bike 10

“Tricky Tabata” by DBFor Max Reps of Each Exercise: Tabata Russian KettleBell Swings 40/32/24/20/12kgs Rest 2 minute/rotate Tabata Push Press 55/45 75/55 95/65 115/75 Rest 2

“René” 7 Rounds For Time: (40min cap) 400m Run 21 Walking Lunges 15 Pull-ups MRX Ring Rows9 Burpees *If you have a 20-lb. weight vest or

“Getty Up & Grace” by DB For Time: (25min cap) 8 Clean & Jerks 135/95 RX+165/115 MRX95/65 800m Run/Row or 2k Bike6 Clean & Jerks600m Run/Row or 1.5k Bike 4 Clean

MainSite WOD 10 Rounds For Time: (30min cap) 200m Run/Row or 0.5k Bike 3 Ring Muscle-Ups MRX Bar Muscle-Ups Core Development 10 Evil Wheels20 WallBall Russian Twists 20

Team WODs: In 2 Athlete teams WOD #1 (10 min time cap) – 2000m Row or 5k Bike For Time (Rules = Athletes must switch every 250m

Bench Press Build Up E2MOM10 – 7 – 5 – 3 – 2 – 1 – 1 15min AMRAP: 10 Right Arm Dumbbell Push-ups 10

For Max Load E2MOM x 14min 1 Power Snatch to 1 Hang Power Snatch 3 Rounds For Time: (15min cap) 14 Alternating Legs Toes to Bar

Deadlift E3MOM 10 – 5 – 5 – 20 Going for 20rep max For Time: (15min cap) 5 Over the Bar Burpees 200m Run/Row or 0.5k Bike 5

“TOMMY V” For Time: (40min cap)21 Thrusters 115/75lbs MRX 85/60lbs12 Rope Climbs 15′ MRX 12 to 10′ or 9 to 15′15 Thrusters9 Rope Climbs 15′ MRX 9 to

“KettleBell Killed the Rocket Man” by DB For Time: (30min cap) 10 Kettlebell Swings 24/16kgs RX+ 32/24kgs MRX 20/12kgs 30 Goblet Squats 600m Rocket RUN15 Kettlebell Swings

“Brothers in Arms” by DB 20min AMRAP: 2 Muscle-Ups (Ring) MRX Burpee Chest to Bar4 Handstand Push-Ups MRX Hand Release Push-Ups8 Kettlebell Swings 24/16kgs RX+32/24 MRX

Run/Row 200m or Bike 0.5K E3MOM x 12min (score is the slowest of the 4) “Walley’s World” by DB 3 Rounds For Time: (21min cap) 32 WallBall

Shoulder to Overhead E3MOM 10 – 5 – 5 – 20 *Going for 20rep max 6 Rounds For Time: (18min cap)36 Double Unders or 12 Box Jumps 24/20

Hang Squat Clean Build Up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 “Right Jab” by DB 6min AMRAP: 18

“The Christopher Columbus Chipper” For Time: (30min cap)14 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch14 Overhead Squats14 Barbell Push-Ups500m Nina

“Nickman” 10 Rounds For Time: (45min cap)200m Farmers Carry with Dumbbell 50/35 MRX 35/20 RX+ Carry a 50&35 / 35&20lb 10 Strict Pull-Ups RX+ 35/20lb weighted/DB

For Time: (21min cap)200m Run/Row or 0.5k Bike5 Squat Cleans 135/95 RX+155/105 MRX 95/65 400m Run/Row or 1k Bike10 Squat Cleans600m Run/Row or 2k Bike15 Squat Cleans400m Run/Row or 1k Bike10 Squat Cleans200m Run/Row or 0.5k

Snatch Cluster Build Up E2MOM x 16min 1 Hang Power Snatch to 1 Power Snatch 4 Rounds For Time: (16min cap)60 Double Unders or Barbell Mogul Jumps 15

Team WOD 26min AMRAP: Partner 1 – 200m Run / Partner 2 – 200m Row or 0.5k Bike 10 Alternating Hand Release Push-ups MRX Push-ups 10 Alternating

Sumo Deadlifts & 1 Leg & 1 Arm Deadlifts E2MOM 10 Sumo Deadlifts – 10 Kettlebell Left Leg & 10 Right Leg Deadlifts 8 Sumo

Push Press to Push Jerks E3MOM6 Push Press to 6 Push Jerks (60-70% of Push Press)5 Push Press to 5 Push Jerks (65-75% of Push

Front Squat E3MOM 10 – 5 – 5 – 20 Going for 20rep max “Nowhere to Hide” by DB 12min AMRAP: 6 Bar Facing Burpees5 Deadlifts

“DIANE” 21-15-9 reps of: (15min cap) Deadlifts 225/155 MRX 185/125 HSPU MRX 2”/4” rise Rest 5 minutes EMOM for as long as possible (10 min

3 Rounds For Time: (27min cap) 800m Run/Row or 2k Bike 8 Burpee Chest to Bar RX+Burpee Bar/Ring Muscle Ups MRX Burpee Pull-ups 16 Hang Squat Cleans 135/95

Bench Press E3MOM 10 – 5 – 5 – 20 *Going for 20rep max 17min AMRAP: 10 WallBall Sit-ups20 Dumbbell Push-Ups (1 arm on Dumbbell/10 each

One Attempt Max Kettlebell Swings (American) 8min cap 40 / 32 / 28 / 24 / 16 / 12kgs *non-stop/unbroken**Athletes Chooses Load, can be different than

“Funked Up Forties” by DB For Time: (40min cap) 40 DeadLifts 95/65 RX+115/75 MRX 75/5540 Burpee Box Jumps/Step-Ups 24/20″ RX 30/24 40 Kettlebell Swings 24/16kgs RX+32/24 MRX

Back Squat E2MOM 5 x 10 @ 50-60% For Time: (21min cap) 9 Bar Facing Burpees 13 Front Squats 155/105 RX+185/125 MRX115/75 18/15 Calorie Row/Bike or 400m Run

Clean & Jerk Touch and Go and Singles Practice/Build-up E3MOM 5 Touch and Go Clean & Jerks @ 75-80%5 Single Clean & Jerk @ 75-80%

CrossFit Main Site Benchmark WOD “Barbara Ann” 5 Rounds For Time: (40min cap) 20 Handstand Push-Ups MRX 2/4” rise 30 Deadlifts 135/95 MRX 95/65lbs 40 Sit-Ups (barbell

CrossFit Main Site Benchmark WOD “Hard Cindy” 20min AMRAP: 5 Weighted Pull-ups 35/25lbs10 Push-ups with feet on Box 30/24”15 Squats holding a Weight Plate 45/35lbs

Howard’s 76th Birthday WOD 9min AMRAP: Buy In: 76 Double Unders MRX Single Unders Then, 9 Kettlebell Swings 24/16 RX+ 32/24 MRX 16/12 22 Wallball

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the

Strict Press E2MOM 5 x 10 @ 50-60% 2 Rounds For Time: (20min cap)40 Wallball Shots 20/14lbs to 10/9′ MRX 20/10 to 9′4 Shoulder to Overhead

Row/Bike 12/10 Calories or 200m Run E3MOM x 12min (score is slowest time of the 4) 6min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 Toes to Bar24 Kettlebell Swings

Build Up E2MOM Front Squat 6 – 3 – 1Shoulder to Overhead 4 – 2 – 1Overhead Squats 3 – 2 – 1 THE AIR

Snatch Build Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 – 1 Isabel (power or squat) For Time: (15min cap) 30 Snatches

3 Rounds For Time: (25min cap) 800m Run, Row or 2km Bike 9 Muscle Ups (Ring or Bar) MRX Chest to Bar9 Ball Facing Burpees18 Wallball Shots 20/14lbs

Hang Squat Clean Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 For Time: (20min cap) 10 – 9

Team WODs: In 2 Athlete teams WOD #1 “Rowing Showdown” 8min time cap: 1800m Row For Time – *Rules = Athletes must switch every 300m WOD #2 “Alternating

Front Squat E2MOM @ 50-60% 5 x 10 5min AMRAP: 10 Deadlifts 115/75 RX+155/105 MRX 75/55lbs 5 Handstand Push-Ups RX+ Strict MRX 2/4” Rise5 Front

Clean Build Up E2MOM 10 – 7 – 5 – 5 – 3 – 1 – 1 4 Rounds For Time: (15min cap)5 Cleans 165/115 RX+225/155

“Fight Gone Bad” 3 Rounds for Reps of: 1 min WallBall Shots 20/14lbs to 10’ MRX 20/10 to 9’ 1 min Sumo Deadlift High Pulls

HERO WOD “JOSHIE” 3 Rounds For Time: (30min cap)21 Dumbbell/Kettlebell Snatch Right Arm 21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm 21 L Pull-Ups

For Time: (8min cap)1000m Row for LeaderBoard!* or 800m Run for LeaderBoard!* or 2.5km Bike 21min AMRAP: 21 Kettlebell Swings 24/16kgs RX+32/24kgs MRX 20/12kgs 15 WallBall Sit-ups or Toes to Bar 20/14lbs MRX 20/10

Bench Press E2MOM 5 x 10 @ 50-60% 4 Rounds For Time: (16min cap) 42 Double-unders 6 Wall Walks12/9 Push-ups18 Front Squats 75/55 RX+95/65 MRX 45/35lbs

Hang Power Snatch Build Up E2MOM 5 – 4 – 3 – 2 – 1 – 1 – 1 “Team Too Tough “ by DB 24min

Deadlift E2MOM 5 x 10 @ 50-60% 13min AMRAP: – 13/11 Calorie Row/Bike or 200m Run– 6 Over the Bar Burpees– 7 Deadlift 255/175 RX+315/215 MRX205/135lbs Core

Thruster Build Up E2MOM 10 – 8 – 6 – 4 – 2 – 1 – 1 Three 3min Rounds of: 10 Thrusters 115/75 RX+135/95

“The Love of Labor” by DB For Time: (40min cap) 4 Push Press 135/95 RX+155/105 MRX 95/65 5 Back Squats6 Power Cleans100m Run 7 Push Press 8

“Sprinting Mr. JOSHUA” 5 Sprint Rounds For Time: (40min cap) 400m Run 30 GHD Sit-Ups MRX Military Ab-Mat Anchored Sit-Ups 15 Deadlifts 250/170lbs MRX 185/125 REST

10 Rounds For Time: (30min cap) 30 Double Unders or 30 Barbell Moguls 10 Front Rack Lunges (stationary)10 Shoulder to Overhead 75/55 RX+95/65 MRX 45/35lbs 10 Toes to

Row/Bike 24/20 Calories or 400m Run E4MOM x 12min (score is slowest time of the 3) 4 Rounds For Time: (20min cap)24/20 Calorie Row/Bike or 400m Run24 Kettlebell Swings 24/16kgs

Back Squat Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% – 1 @ 90-100% – 1 @ Max – 1

Split Snatch Build Up E2MOM 8 – 6 – 6 – 4 – 4 – 2 – 1 CrossFit Games WOD 2012 3 Rounds For

“The Mighty Mile” by DB For Time: (40min cap) 600m Run or Row or 1.5km Bike60 WallBall Sit-Ups 20/14lbs MRX 14/10 30 Chest to Bar MRX Pull-Ups15 Handstand Push-Ups RX+ Strict

15min Build-up to a Max Cluster of : 3 Deadlifts to 2 Hang Cleans to 1 Shoulder to Overhead “Devilish DT” by DB 5 Rounds For

HERO WOD “SCOTTY” 11min AMRAP: 5 Deadlifts 315/215 MRX 255/175lbs 18 WallBall Shots 20/14 to 10′ MRX 20/10 to 9′ 17 Over the Bar Burpees

MainSite WOD For Time: (19min cap)45 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 400m Run35 Kettlebell Swings800m Run25 Kettlebell Swings1200m Run15 Kettlebell Swings Rest 2min Exactly (from finish)

Pause Overhead Squat 5 x 5 (3 second pause at the Bottom) 4 x 3min Rounds for Reps of: E3MOM 400m Row/Run or 1k Bike Max Reps

Power Clean to Hang Clean Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 6 Round For Time: (12min cap)

For Max Points/Reps 2min AMRAP: 200m Run/Row or 0.5k BikeMax Muscle-Ups (Ring or Bar) MRX Chest to Bar Pull-ups Rest 2min 2min AMRAP: 200m Run/Row or 0.5k Bike 1

Bench Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 TEAM WOD 5min AMRAP: P1 – 200m Row or .5k Bike / P2 – 200m RunP1 –

Strict Press Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games LCQ #4 2022 2 Rounds For Time: (20min cap)50 Burpee

“CHRISTINE” 3 Rounds For Time: (20min cap)500m Row or 1.2k Bike12 Deadlifts Body Weight/75%21 Box Jumps/Step-ups 24/20″ MRX 20/18” Core Development 21 Barbell Good Mornings15 WallBall Russian

HERO WOD “MAUPIN” 4 Rounds For Time: (45min cap)800m Run49 Push-Ups49 Sit-Ups Ab-mat 49 Air Squats HERO WOD MAUPIN 4 rounds for time U.S. Army Staff

Power Snatch to Hang Snatch Build-up E2MOM 3 – 3- 2 – 2 – 1 – 1 – 1 For Time: (20min cap) 50 Double Unders

Deadlift Build Up E3MOM 12 – 8 – 6 – 3 – 3 CrossFit Games WOD 2020 “Damn Diane” (RX+)3 Rounds For Time: (15min cap) 15 Deadlifts

Row/Bike 11/9 Calories or 200m Run E2MOM x 12min *score is slowest time of the 6 “Radioactive” by DB 6min AMRAP: Buy-in – 22/18 Calorie Row/Bike or 400m Run Then: 15

Front Rack Lunge (forward/alt legs) Build Up E2MOM 12 – 10 – 8 – 6 – 4 – 2 “Quick Decisions” by DB 13min AMRAP: 3 Muscle-Us /

Split / Push Jerk or Shoulder to Overhead Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 CrossFit Games WOD 2022

CrossFit Games WOD (RX+) “Nasty Nancy” 5 Rounds For Time: (25min cap) 500m Run 15 Overhead Squats 115/75lbs RX+185/125 MRX 85/60 15 Bar Facing Burpees OR CrossFit

“HOTSHOTS 19” 6 Rounds For Time: (42min cap) 30 Air Squats 19 Power Cleans 135/95 MRX 95/65 7 Strict Pull-ups MRX Pull-Ups 400m Run HERO WOD

Bench Press Max E3MOM 5-10 @ 50-75% – 3-5 @ 65-85% – 1-2 @ 75-90% 1 @ 90-100% – 1 @ Max – 1 @

Row/Bike 12/10 Calories or 200m RunE3MOM x 12min (score is slowest time of the 4) 12min AMRAP: 12/10 Calorie Row/Bike or 200m Run12 WallBall Shots 20/14lbs to 10/9’ MRX 20/10

Pause Push Jerk E3MOM 5 sets X 5 reps (3sec pause in Dip) Classic CrossFit Games WOD 2007 & 2013 For Time: (21min cap) 1000m Row

Squat Snatch Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 CrossFit Games WOD “AMANDA” 9 – 7 –

Pause Deadlift E3MOM 5 sets X 5 reps (3sec pause at Top, no rest on floor) MainSite WOD 3 Rounds For Time: (18min cap) 800m Run

HERO WOD “JT” 21 – 15 – 9 Rounds For Time: (18min cap) Handstand Push-Ups MRX 2/4″ RiseRing Dips MRX Bar DipsPush-Ups HERO WOD JT 21-15-9

25min AMRAP: 50 Double Unders5 Power Snatch 95/65 RX+135/95 MRX 75/55 10 Hang Snatch5 Strict Pull-up/Chin-up RX+ 5 Muscle Ups (ring or bar) MRX 5 Pull-ups Core

12min Build-up to a Max Squat Clean HERO WOD “JORGE” (RX+) For Time: (24min cap) 30 WallBall Sit-ups 20/14lbs RX+ GHD Sit-ups 15 Squat Cleans 135/95lbs RX+155/10524

Pause Sumo Deadlifts E3MOM 5 sets X 5 reps (3sec pause at Top, no rest on floor) MainSite WOD 21 – 18 – 15 –

Pause Strict Press E3MOM 5 sets X 5 reps (3sec pause at Top, no rest in rack) 15min AMRAP: 20 Dumbbell Snatch (alt arms)15 Toes

Pause Front Squat E3MOM 5 sets x 5 reps (3 second pause in the bottom) “AUGUSTUS” by DB For Time: (20min cap) 800m Run/Row or

Thruster Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 CrossFit Games WOD 2022 “Jackie Pro” For Time: (15min cap)

Hero WOD “COFFLAND” For Time: (35min cap) Hang from a Pull-up Bar for 6 minutes **Each time you drop from the bar, perform*: 800m Run30 Push-ups

Hero WOD “ABBATE” For Time: (40min cap) 1 mile Run 21 Clean & Jerks 155/105 MRX 115/75 800m Run21 Clean & Jerks 155/105 MRX 115/751 mile

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate

“Rowboat Races” (15min cap w/rests) 400m Row – Rest 1 min 200m Row – Rest 1 min 400m Row – Rest 1 min 200m Row –

“Team WOD” by DB 20min AMRAP: Partner 1 = 15 Deadlifts (slap hands)Partner 2 = 15/12 Push-Ups (slap hands)Partner 1 & Partner 2 = 15 Box Jumps (alt)Partner

Pause Back Squat E3MOM 5 sets X 5 reps (3sec pause in Bottom) Five 2:30sec Rounds of: 200m Row, Run or 0.5k Bike10 Front Squats 115/75 RX+135/95

CrossFit Games WOD 2022 “Echo Press” based on For Time: (14min cap)30/25 Calorie Bike/Row or 600m Run10 Handstand Push-Ups RX+Deficit 3.5/2in MRX 2/4” Rise 20/15 Calorie Bike/Row or 400m Run10 Handstand

Hero WOD “JACK” 20min AMRAP: 10 Push Press 115/80lbs MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12kgs10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff

Hero WOD “OMAR” For Time: (25min cap)10 Thrusters 95/65 MRX 75/55lbs 15 Bar-facing Burpees20 Thrusters25 Bar-facing Burpees30 Thrusters35 Bar-facing Burpees U.S. Army First Lieutenant Omar Vazquez,

Hang Snatch Build-up E2MOM 10 – 7 – 5 – 3 – 2 – 1 – 1 21 – 15 – 9 Rep/Calories For Time (15min

“Team Helen vs Team Karen” by DB For Time: (18min cap) Partner 1 = 1 Round of Helen400m Run 21 Kettlebell Swings 12 Pull-ups MRX Ring

Pause Bench Press E3MOM 5 sets X 5 reps (3sec pause in Bottom) 12min AMRAP: 12/9 Dumbbell Push-ups (Right hand on DB) 12 Right Arm

Split Jerk Build-up E2MOM 5 – 4 – 3 – 2 – 2 – 1 – 1 6min AMRAP: 6 Split Jerk (alt ft)12/10 Calorie