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The final week of Semifinals is on….now

Morning Chalk Up

June 2   |   POWERED BY


Good morning and welcome to the Morning Chalk Up.

In today’s edition:

    • We preview the Europe Semifinal as the Individuals prepare to take to the competition floor today
    • The CrossFit medical team are the real MVPs
    • Plus team previews and all you need to know to catch up on events this weekend

The Morning Chalk Up Spring Swag sale is on now!


The 2023 NOBULL CrossFit Games Europe Semifinal in Berlin, Germany kicked off its first day of competition yesterday with two team events. Full details on that are included below.

Resources to stay up to date:


Teams kick off the competition today at 9:00 AM GMT+2 (3:00 AM ET). Here are the current standings after Day 1 in Berlin:

  1. CrossFit Trondheim – 188
  2. CrossFit Prestanda – 182
  3. CrossFit Walleye Athlete – 176
  4. No Shortcuts CrossFit – 173
  5. CrossFit Genas – 173
  6. CrossFit Butcher’s Lab Flæk – 161
  7. CrossFit Oslo Navy Blue – 149
  8. CrossFit Oslo Blackout – 149
  9. CrossFit Nijmegen – 137
  10. CrossFit Oslo NAJS – 128

The individual athletes begin their first day of competition at 9:55 AM GMT+2 (3:55 AM ET), starting with the women. Here are the top ten seeded individuals coming out of Quarterfinals:

  1. Bjorgvin Karl Gudmundsson | Laura Horvath
  2. Lazar Dukic | Annie Thoridottir
  3. Jonne Koski | Gabriela Migala
  4. Henrik Haapalainen | Karin Freyova
  5. Moritz Feibig | Matilde Garnes
  6. Luka Dukic | Emma McQuaid
  7. Guillaume Briant | Jacqueline Dahlstrom
  8. Fabian Beneito | Sara Sigmundsdottir
  9. Enrico Zenoni | Emma Tall
  10. Ulidis Upenieks | Thuridur Helgadottir

Remind me: Europe will qualify ten teams, 11 women, and 11 men to the 2023 CrossFit Games.

Full leaderboard

Workouts, Schedule and How to Watch

Thursday’s schedule of events: Team Test 3 and Individual Test 1 will be available on the CrossFit Podcasts YouTube Channel. The rest of the day will be live on our content hub as usual.

  • Team Test 3 — 9:00 AM GMT+2 | 3:00 AM ET | 8:00 AM BST
  • Individual Test 1— 9:55 AM GMT+2 | 3:55 PM ET | 8:55 PM BST
  • Team Test 4 — 2:00 PM GMT+2 | 8:00 AM ET | 1:00 PM BST
  • Individual Test 2 — 3:30 GMT+2 | 9:30 AM ET | 2:30 PM BST

Want to see the schedule in your local time zone? Our schedule will automatically update to where you are on

Day 2 Tests

Team Test 3

As a relay (F/M/F/M), complete:
(F1 and M1)
400m sprint
10 dumbbell bench presses (90/60lb)
15 unbroken single-leg squats, leg 1
15 unbroken single-leg squats, leg 2
3 handstand pirouettes
(F2 and M2)
400m sprint
15 dumbbell bench presses (90/60lb)
10 unbroken single-leg squats, leg 1
10 unbroken single-leg squats, leg 2
3 handstand pirouettes
Time cap: 16 minutes

Individual Test 1

For time:
3,000m Echo Bike
Hand-over-hand pull (84 feet; 225/180lb)
2,000m Assault AirRunner
Hand-over-hand pull (84 feet; 225/180lb)
1,000m SkiErg
Hand-over-hand pull (92 feet; 225/180lb)
Time cap: 30 minutes

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 (90/60lb)
15 (each) 24″ box jumps, alternating
MF Pair 2 starts:
10/7 ski calories
20 (each) synchro alternating dumbbell snatches (70/50lb)
10 (each) 30″ 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

Individual Test 2

Wearing a ruck (20/10lb), complete as many reps as possible in 3 minutes:
5 ring complexes (1 toes-to-ring, 1 muscle-up, 1 ring dip)
20 single-leg squats
Max burpees over box (30″/24″)
Complete 3 rounds, resting 1 minute between rounds.
Score is total reps across the 3 rounds.


The 2023 NOBULL CrossFit Games Far East Throwdown, Asia’s official semifinal event, kicks off its first day of competition today at Busan Exhibition and Convention Center in Busan, South Korea. Twenty-nine male and twenty-eight female individuals and twenty teams will be competing for a spot at the NOBULL CrossFit Games this summer. Full details on that are included below.

Resources to stay up to date:


The first day of competition starts at 9:00 PM ET, but here are the top 10 seeded athletes and teams going into day one. The leaderboard is currently not updated.

  1. Arthur Semenov | Seher Kaya | CrossFit Fly High Kolesnikov Team
  2. Ant Haynes | Dawon Jung | CrossFit Marvel Black
  3. Andrei Fedotov | Kamila Takeyeva | Stud CrossFitTeam Stud
  4. Mortezha Sedaghat | Shahad Budebs | Red Tower CrossFit
  5. Ruslan Miftakhov | Alina Aleksandrova | Soyuz CrossFit Seym
  6. Seokbeom Kim | Yuko Sakuyama | CrossFit Alioth Dark Horse
  7. Seungjong Kim | Minjeong Kim | CrossFit We Can Do It Team Busan
  8. Eren Kim | Dema Zebdieh | CrossFit Mobilus Chinatown Sour Patch Kids
  9. Kang Syungsun | Omer Reshef | CrossFit Erada 1
  10. Hamza Abdalfatah | Or Cohen | Backstage CrossFit Kolesnikov Team

Full leaderboard

Workouts, Schedule and How to Watch

Friday’s schedule of events:

  • Team Test 1 — 6:00 PM PT | 9:00 PM ET | 2:00 AM BST
  • Individual Test 1— 7:24 PM PT | 10:24 PM ET | 3:24 AM BST
  • Team Test 2 — 12:31 AM PT | 3:31 AM ET | 8:31 AM BST
  • Individual Test 2 — 1:19 AM PT | 4:19 AM ET | 9:19 AM BST

Want to see the schedule in your local time zone? Our schedule will automatically update to where you are on

Day 1 Tests

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.

M: 200-lb sandbag (90.7kg)
W: 150-lb sandbag (68kg)

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

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.

M: 95lb thrusters (43kg)
W: 65lb thrusters (29.4kg)

Individual Test 2

As many reps as possible in 3 minutes, wearing a ruck, 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

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  Behind the Scenes with the Semifinals Medical Team  


Behind the Scenes with the Semifinals Medical Team

The CrossFit Games leaders jersey–white with stark red print–is a hallmark of the sport and solely exclusive to the men and women that end up on top of the podium. The tradition started way back when the Games took place at Dave Castro’s family ranch.

However, there’s one group that wears an almost identical uniform: the medical staff.

Of course, the priority of this team (comprised of doctors, EMTs, firefighters and fire chiefs, and flight medics) is to keep athletes safe on and off the competition floor. While the event takes place, the members stand guard within an arm’s reach to monitor and be available should anyone (athletes, volunteers, or spectators) require assistance.

Continue Reading...
  Week Three Semifinals Team Preview: Europe and Asia  

Week Three Semifinals Team Preview: Europe and Asia

This weekend, the final teams will earn their tickets to the CrossFit Games this summer. After two weeks of competition around the world, Europe and Asia will close out the Semifinal season and send twelve more teams to the CrossFit Games.

Europe: This weekend, ten European teams will earn their ticket to the CrossFit Games. While The United States has historically dominated the team space in CrossFit, Europe has made substantial gains in the team division over the past several years.

  • In 2013, CrossFit Nordic of Sweden became the first European team to crack the top ten with a ninth-place finish at the CrossFit Games.
  • However, it wouldn’t be until 2021 that a European team would stand on the podium at the CrossFit Games, with CrossFit Oslo of Norway and CrossFit Genas of France finishing second and third respectively.
  • In 2022, CrossFit Oslo found their way back to the podium finishing second overall again with CrossFit Oslo Navy Blue.

This year, Europe has continued to prove its newfound dominance in the team division. 

  • At the conclusion of the Team Quarterfinals competition, Europe boasted an average worldwide rank of 121 for its teams, the lowest of any division by 20 spots.
  • North America East held the second-lowest average worldwide rank at 141.
  • Europe is also home to the worldwide fourth-seeded team coming out of Quarterfinals and seven teams seeded in the top 20 worldwide.

Three Big Stories to Watch this Weekend:

The Oslo Takeover: The same gym that gave us one of CrossFit’s most dominant female athletes, Kristen Holte, now gives us a record-breaking six teams in one semifinal.

  • Coach Joakim Rygh believes that at least four of those teams have a realistic chance of punching their ticket for the 2023 CrossFit Games this weekend.
  • If Oslo does manage to pull this off, they will break CrossFit Invictus’ record set last weekend of three teams qualifying for the CrossFit Games out of one Semifinal from a single affiliate.
Continue Reading...
  2023 CrossFit Semifinal Preview: Europe  

2023 CrossFit Semifinal Preview: Europe

The Europe and Asia individual Semifinals will kick off on Friday for the third and final week of competition. Thus far, five regions have qualified 27 men and 27 women for the 2023 NOBULL CrossFit Games.

In the Europe region, 11 men and 11 women are seven tests away from punching their ticket to Madison. In this preview we’ll be highlighting some of the Games veterans and rookie hopefuls to watch in this stacked region.


Top of the Pack: 

  • Laura Horvath: Looking at the seven tests that are programmed this weekend, there’s an abundance of strength and grunt work programmed, which line up nicely for Horvath’s skillset. While her handstand push-up weakness has been overly publicized, her dominant pulling strength should be highlighted as an equalizer in Test 6. If Horvath is 100 percent, expect to see her in a league of her own.
  • Annie Thorisdottir: Coming off a season in the team division, Thorisdottir returns to individual competition for the first time since her third place podium finish in 2021. This would be Iceland Annie’s 12th individual appearance at the CrossFit Games. Thorisdottir has insane power, so expect to see her perform well in the short time domains of Tests 4, 5 and 7.
  • Gabriela Migala: Migala has finished in the top 10 at the CrossFit Games in back-to-back seasons (2021 and 2022). She had a busy offseason, taking fifth at the Rogue Invitational and winning TYR Wodapalooza with Team BPN (Laura Horvath and Jamie Simmonds). Migala’s fitness is extremely balanced and it should be expected to see her taking consistent top five finishes across the weekend.
  • Karin Frey: Frey won the 2022 Dubai Fitness Championship in dominating fashion (120 point victory) and looks to return to the CrossFit Games for the fourth time in her career. Semifinals style of programming caters to Frey’s strengths, as the “in the gym” type of workouts have been where Frey performs best historically.
  • Jacqueline Dahlstrom: Dahlstrom finished 15th at the 2022 CrossFit Games and is looking to return for her fourth Games appearance. Dahlstrom won the Strength in Depth Semifinal last season, in a field that included most of the names competing this weekend.
  • Emma McQuaid: McQuaid is looking to qualify for the fifth CrossFit Games in her career. Her best finishes at the 2023 CrossFit Games included high volume squat cleans (Elizabeth Elevated) and wall facing handstand push-ups (Echo Press). With both of these movements being included in the Semifinals tests this weekend, expect to see McQuaid perform well in Tests 3 and 6.
Continue Reading...
  2023 CrossFit Semifinal Preview: Europe  

Photo Credit: Ava Kitzi

  The Fit Dad Father's Day Shopping Guide  

The Fit Dad Father's Day Shopping Guide

It’s time to celebrate all the Dads out there (and their bad jokes). Whether you are shopping for a gift for your own Dad, another Dad in your life, we’ve got all the gift ideas for you!

Continue Reading...
  The Fit Dad Father's Day Shopping Guide  

New swag alert! Get your hands on exclusive Morning Chalk Up merch made for our subscribers. Limited quantities available!



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This Lower Back Routine

Adding these simple movements to your self care routine could be the difference between your lower back lighting up on your next workout.

9/23: Ladies of Power: Pittsburgh (Pittsburgh, PA)
9/23: Warrior Games 2023 (Suffield, CT)
9/23: Thrive Throwdown (Lynchburg, VA)
9/23: Warrior Games 2023 (Suffield, CT)
9/23: The Gulf Coast Games (Pinellas Park, FL)
9/23 - 9/24: Madrid Fitness Challenge (San Lorenzo del Escorial, Madrid, Spain)
10/6 - 10/8: Marbella Championship (Marbella, Spain)
10/7: Battle of Branded One at Redstone CrossFit (Littleton, CO)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/13 - 10/15: Midwest Championship (Rochester, MN)
10/14: Strength and Speed (Feasterville, PA)
10/14 - 10/15: The Vanguard (Lakeland, FL)
10/14 - 10/15: 059 Classic (Modena, Italy)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/20 - 10/21: AAYMCA CrossFit Throwdown (Anderson, SC)
10/21: Festivus Games – Pairs (Savannah, GA)
10/27 - 10/29: Oslo Throwdown (Oslo, Norway)
10/29 - 11/19: CHLKDUP BOX LEAGUE – NASH (Nashville, TN)
10/29 - 11/19: CHLKDUP BOX LEAGUE – BHAM (Birmingham, AL)
11/4 - 11/5: Costa Barcelona Fitness Challenge (Vilanova i la Geltrú, Barcelona, Spain)
11/4 - 11/5: Hold Fast Competition Individual (Gerenzano, Italy)
11/11: War of the Masters (Elkton, MD)

See all upcoming events

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