Your Coffee is ready.

North America West Semifinal

May 25-28, 2023 | Pasadena Convention Center — Pasadena, CA
1:00 pm GMT-7 / 1:00 pm GMT-7
Team Test 1

4 rounds for time, with one member at each station, of:

2.5K/2K Echo Bike*
800-m run*
Bear-hug sandbag hold*
150 double-unders*
10 Worm clean and jerks

Time cap: 28 minutes

*Athletes must change stations every round.

♀ 150-lb sandbag
♂ 200-lb sandbag

3:40 pm GMT-7 / 3:40 pm GMT-7
Team Test 2

In MF pairs for 15 minutes, complete as many rounds and reps as possible of:

3 synchro muscle-ups: 1 partner on the rings, 1 partner on the bar
5 synchro thrusters, 95/65

*1 pair works while the other rests, then switch.
**Add +2 muscle-ups and +5 thrusters after both pairs complete the round.

♀ 65-lb thrusters
♂ 95-lb thrusters

9:00 am GMT-7 / 9:00 am GMT-7
Team Test 3

As a relay (F/M/F/M), complete:

(F1 and M1)

400-m sprint
10 dumbbell bench presses
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes

(F2 and M2)

400-m sprint
15 dumbbell bench presses
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes

Time cap: 16 minutes

♀ 60-lb dumbbells
♂ 90-lb dumbbells

9:55 am GMT-7 / 9:55 am GMT-7
Individual Test 1

For time:

3,000-m Echo Bike
Hand-over-hand pull (84 feet)
2,000-m Assault AirRunner
Hand-over-hand pull (84 feet)
1,000-m SkiErg
Hand-over-hand pull (92 feet)

Time cap: 30 minutes

♀ 180 lb
♂ 225 lb

Women’s Heat 1 9:57 am GMT-7 9:57 am GMT-7

Women’s Heat 3 11:07 am GMT-7 11:07 am GMT-7

Men’s Heat 1 11:45 am GMT-7 11:45 am GMT-7

Men’s Heat 3 12:55 pm GMT-7 12:55 pm GMT-7

2:00 pm GMT-7 / 2:00 pm GMT-7
Team Test 4

5 rounds for time, in M/F pairs, of:

MF Pair 1 starts:

10/7 row calories
10 (each) synchro alternating dumbbell snatches (♂90 lb/♀60 lb)
15 (each) 24-inch box jumps, alternating

MF Pair 2 starts:

10/7 ski calories
20 (each) synchro alternating dumbbell snatches (♂70 lb/♀50 lb)
10 (each) 30-inch box jumps, alternating

*When both pairs have completed a round, switch positions for the following round.
**Pair 1 will row 3 times and ski 2 times.
***Pair 2 will ski 3 times and row 2 times.

Time cap: 15 minutes

3:30 pm GMT-7 / 3:30 pm GMT-7
Individual Test 2

As many reps as possible in 3 minutes of:

5 ring complexes (1 toe-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box

Complete 3 rounds, resting 1 minute between rounds. Score is total reps across the 3 rounds.

♀ Wear a 10-lb ruck, 24-inch box
♂ Wear a 20-lb ruck, 30-inch box

Women’s Heat 1 3:37 pm GMT-7 3:37 pm GMT-7

Women’s Heat 6 4:52 pm GMT-7 4:52 pm GMT-7

Men’s Heat 1 5:22 pm GMT-7 5:22 pm GMT-7

Men’s Heat 6 6:37 pm GMT-7 6:37 pm GMT-7

9:00 am GMT-7 / 9:00 am GMT-7
Individual Test 3 – Semifinals Linda

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:

Deadlifts
Dumbbell bench presses
Squat cleans

Time cap: 17 minutes

♀ 220-lb deadlifts, 60-lb dumbbells, 105-lb squat cleans
♂ 295-lb deadlifts, 90-lb dumbbells, 145-lb squat cleans

Men’s Heat 1 9:02 am GMT-7 9:02 am GMT-7

Men’s Heat 3 9:46 am GMT-7 9:46 am GMT-7

Women’s Heat 1 10:22 am GMT-7 10:22 am GMT-7

Women’s Heat 3 11:06 am GMT-7 11:06 am GMT-7

11:45 am GMT-7 / 11:45 am GMT-7
Team Test 5

1 minute max-rep cleans (weight 1, lightest)
2 minutes rest

1 min max-rep cleans (weight 2)
2 minutes rest

1 min max-rep cleans (weight 3, heaviest)

♀ 195, 215, 235 lb
♂ 275, 295, 315 lb

1:20 pm GMT-7 / 1:20 pm GMT-7
Individual Tests 4 and 5

Test 4
For load:
Run 800m
Max snatch

Time Cap: 6 minutes

Following the time cap, athletes will have 2 minutes to reset.

Test 5
For time:
8 snatches (185/125lb or 84/56.5kg)
Run 800m

Time Cap: 6 minutes

Men’s Heat 1 1:20 pm GMT-7 1:20 pm GMT-7

Men’s Heat 6 2:58 pm GMT-7 2:58 pm GMT-7

Women’s Heat 1 3:20 pm GMT-7 3:20 pm GMT-7

Women’s Heat 6 4:58 pm GMT-7 4:58 pm GMT-7

5:20 pm GMT-7 / 5:20 pm GMT-7
Team Test 6

For time:

15 Worm burpees
15 Worm squats

Women complete 1 seated legless rope climb (each)
Men complete 10 strict chest-to-wall handstand push-ups (each)

Switch

15 Worm burpees
15 Worm squats

Women complete 2 legless rope climbs (each)
Men complete 15 strict handstand push-ups (each)

Switch

15 Worm burpees
15 Worm squats

Women complete 3 rope climbs each
Men complete 20 handstand push-ups each

Switch

15 Worm burpees
15 Worm squats

Time cap: 16 minutes

9:00 am GMT-7 / 9:00 am GMT-7
Individual Test 6

For time:

20 overhead squats (185/125)
500-m row
3 handstand walk pirouettes
2 seated legless rope climbs
20 strict chest-to-wall handstand push-ups
2 seated legless rope climbs
3 handstand walk pirouettes
500-m row
20 overhead squats (185/125)

Time cap: 15 minutes (men); 16 minutes (women)

Women’s Heat 1 9:02 am GMT-7 9:02 am GMT-7

Women’s Heat 6 10:42 am GMT-7 10:42 am GMT-7

Men’s Heat 1 11:07 am GMT-7 11:07 am GMT-7

Men’s Heat 6 12:42 pm GMT-7 12:42 pm GMT-7

1:30 pm GMT-7 / 1:30 pm GMT-7
Individual Test 7

3 rounds for time of:

15/10 Echo Bike calories
20 toes-to-bars
60-foot sandbag bear-hug carry (200/150lb)

Time cap: 6 minutes

Women’s Heats (6) 1:30 pm GMT-7 1:30 pm GMT-7

Men’s Heats (6) 2:35 pm GMT-7 2:35 pm GMT-7

Competition

The Siblings of the 2023 Season

Profile

Alex Gazan: An Underdog(s) Story

Who to Watch in the Gymnastics Skills Test at the CrossFit Games

CrossFit Games

Was there More Room for Error at Semifinals this Season?

Semifinals Stats Breakdown, Part 5: Margins of Victory

CrossFit Games

190 is the New 160: A Look at Women’s Semifinal Snatches

CrossFit Games

Lost in the Shuffle: Five Women who Flew Under the Radar, Yet Cruised their Way to Madison

With Relentless Drive, Rookie Abbie Domit Prepares for the 2023 Games

CrossFit Games

Five Things We Learned from 2023 NOBULL CrossFit Games Semifinals

CrossFit Games

Familiar Faces Find Their Way Back to Madison for the 2023 CrossFit Games

Semifinals Stats Breakdown, Part 2: Surprise Athletes

Profile

Bethany Flores, The Comeback Kid

Semifinals Stats Breakdown Part 1: Every Second Counts

CrossFit Games

Rookie Record Setter Punches Ticket to Madison

A Woman on a Mission: How Emily Rolfe Jumped from 13th to Sixth to Punch her Ticket to Madison

Fitter, With Newly Minted Confidence: Alex Gazan Looking for a Breakthrough in Madison

CrossFit Games

2023 CrossFit Games Individual Roster: Who’s Qualified

CrossFit Games

Nerding Out on Semifinals: 15 Stats from the Final Day at North America West Semifinals

Industry

CEO Don Faul Talks Education, Growth, and the Way Forward for HQ

CrossFit Games

Pat Vellner Wins North America West Semifinal; Cole Sager Secures 10th Straight Games Berth

Become a Member

Gain access to exclusive articles, get an ad-free web experence, and more starting at $5/mo

Learn More

Get the Newsletter

For a daily digest of all things CrossFit. Community, Competitions, Athletes, Tips, Recipes, Deals and more.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.
Your Coffee is ready.