1 | Patrick Vellner | 692 |
2 | Alexandre Caron | 633 |
3 | Samuel Cournoyer | 613 |
4 | Cole Sager | 609 |
5 | Dallin Pepper | 606 |
1 | Emma Mcquaid | 677 |
2 | Bethany Shadburne | 668 |
3 | Arielle Loewen | 644 |
4 | Lucy Campbell | 642 |
5 | Dani Speegle | 634 |
INDIVIDUAL
For Time:
4 Rounds* (3 – 3 – 3 – 4 min)
Buy-in:
• 75 Heavy Double-unders
• 25 Medball GHD Sit-ups
In Remaining Time:
• Flipsled Flips
*Work is complete when sled is flipped 180ft
1 minute rest between rounds
Time Cap: 16 minutes
_____
TEAMS OF 3
For Time:
3 Rounds* (5 – 5 – 5 min)
Buy-in:
• 100 Heavy Double-unders
• 30 GHD Sit-ups
In Remaining Time:
• FlipSled Flips
*Work is complete when sled is flipped 300ft
1 minute rest between rounds
Time Cap: 17 minutes
Teams Waterfall Start with Buy-In: Athlete 1 begins, A2 is released as each segment is completed by A1, A3 releases the same way following A2. Once A2 and A3 complete Buy-In work they may help A1 at FlipSled, with one athlete flipping at a time. Starting athlete must be a different athlete for each round.
Elite Women
Elite Men
Female Elite Teams
Male Elite Teams
INDIVIDUAL
For Time:
21-15-9
• Thrusters (135/95lb or 61/43kg)
• Chest to Bar Pull-ups
• Cal Echo Bike
_____
TEAMS OF 3
For Time:
30-20-10
• Worm Thrusters
• Synchro Chest to Bar Pull-ups
• Cal Echo Bike Each
Elite Women
Elite Men
Female Elite Teams
Male Elite Teams
INDIVIDUAL
For Time:
3 Hang Cleans (275/185lb)
3 Front Squats
3 Shoulder-to-Overhead
2 Hang Cleans (295/195lb)
2 Front Squats
2 Shoulder-to-Overhead
1 Hang Clean (315/205lb)
1 Front Squat
1 Shoulder-to-Overhead
Time Cap: 5 minutes
_____
TEAMS OF 3
For Time:
9 Hang Cleans (275/185lb)
9 Front Squats
9 Shoulder-to-Overhead
6 Hang Cleans (295/195lb)
6 Front Squats
6 Shoulder-to-Overhead
3 Hang Clean (315/205lb)
3 Front Squat
3 Shoulder-to-Overhead
Time Cap: 8 minutes
Female Elite Teams
Male Elite Teams
Elite Men
Elite Women
INDIVIDUAL
For Time:
48 Box Jump Overs (24/20″)
24 Double KB FR Box Step-Overs (62/44lb)
8/6 Rope Climbs
24 Burpee Box Jump Overs (24/20″)
48 KB Deadlifts (62/44lb)
Time Cap: 10 minutes
_____
TEAMS OF 3
For Time:
50 DBall Cleans (150/100lb)
50 Burpee Box Jump Overs (36/30″)
10 Legless Rope Climbs
10 Rope Climbs
50 Box Jump Overs
50 Double KB Hang to Overhead (62/44lb)
Time Cap: 14 minutes
Female Elite Teams
Male Elite Teams
Elite Women
Elite Men
INDIVIDUAL
For Time:
• 2500/2000m Row
• 250m Swim
• 2000m Run
Time Cap: 30 minutes
_____
TEAMS OF 3:
For time
Two athletes work at a time, to accomplish the following distances per machine:
• Rower 1 – 3000/2500m
• Rower 2 – 3000/2500m
• 250m Swim Each
• Runner 1 – 2400m
• Runner 2 – 2400m
Time Cap: 30 minutes
Male Elite Teams
Female Elite Teams
Elite Women
Elite Men
INDIVIDUAL
10 Rounds for Time
5 Rounds of:
• 15 HSPU
• 5 Overhead Squats
Right into 5 Rounds of:
• 5 Ring Muscle-ups
• 15 Overhead Squats
Time Cap: 12 minutes
_____
TEAMS OF 3
For Time:
5 Rounds For Time
• 30 HSPU | Other Athlete Hangs
• 5 Synchro Overhead Squats
Into 5 Rounds for Time:
• 30 Toes-to-Rings | Other Athlete Holds HS
• 15 Synchro Overhead Squats
Time Cap: 16 minutes
Male Elite Teams
Female Elite Teams
Elite Women
Elite Men
INDIVIDUAL
Elimination Style, For Time:
• 60ft HS Walk (two unbroken segments of 30ft)
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 300ft Shuttle Run
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 60ft HS Walk
Time Cap: 3 minutes each round
Round 1: All
Round 2: Top 20
Round 3 (Final): Top 10
______
TEAMS OF 3:
Each athlete completes the following in relay, for time:
• 60ft HS Walk (two unbroken segments of 30ft)
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 300ft Shuttle Run
• 90ft Sandbag Bear Hug Carry (200/150lb)
• 60ft HS Walk
Time Cap: 9 minutes each round
Round 1: All
Round 2 (Final): Top 10
Male Elite Teams
Female Elite Teams
Elite Women
Elite Men
Female Elite Teams
Male Elite Teams
Elite Women
Elite Men
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