WOD Explorer

Modus : Synchro -Split as needed Workout : 2x E2MOM 8 Gewichte: DB (2x10/1x10kg) WallBall (9/6kg)   Ablauf : E2MOM 8 12 synchro DB Snatches @ (Male: Double DB @ 10 Kg / Female: Single DB @ 10 Kg) Max. cal row Into E2MOM 8 12 Partner Volley Wall Balls @ 9/6 Kg Max. cal row Score : Max. Cal

Modus : Split as needed  Gewichte: Male: 90kg Female: 60kg Workout : 16´ E4MOM   Ablauf : 3 rounds: 1000m Bike 12 TTB 6 Deadlift (90/60kg) 3 Rope Climbs Into 1 round: max effort bikeerg → final round: max. meters bike  → Elimination: you have to be on the bike at the 4 min marks! Score : max. Meter

Modus : Build up for max. weight and you go I go Workout : Teil A – AMRAP 6, Teil B – AMRAP 6  Gewichte Scaled: 50/35kg Rx: 60/40kg Score : Maximales Gewicht und Wiederholungen Ablauf Scaled Teil A   1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 50/35 Kg 6 Shoulder to overhead  Every break (switch) perform 100 SU (split as needed) Ablauf RX Teil A 1 Clean 1 Front Squat 1 Push Press 1 Push Jerk Teil B  6 Front Squat @ 60/40 Kg 6 Shoulder to overhead Every break (switch) perform 50 DU (split as needed)

AMRAP 9: 9 Pull-Ups 9 Box Jump Over (step down) 9 Toe Ups 9 Box Jump Over (step down)

AMRAP 9: 9 Rope Let Downs 9 Box Jump Over (step down) 9 Push-Ups 9 Box Jump Over (step down)

AMRAP 8: Ascending Ladder 1-2-3-4-5-6-7…. Power Snatch Burpee over Bar Weights: 50 KG /35 KG Burpee anystyle

AMRAP 8: Ascending Ladder 1-2-3-4-5-6-7…. Power Snatch Burpee over Bar Weights: 40 KG / 30 KG Burpee anystyle

AMRAP 8: Ascending Ladder 1-2-3-4-5-6-7…. Power Snatch Burpee over Bar Weights: 30 KG / 25 KG Burpee anystyle

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat  3 Bar Muscle Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 22,5 KG / 2x 15 KG

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Dual Dumbbell Squat  6 Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 2x 15 KG / 2x 10 KG

On a Running Clock, Timecap 20 Min Part A Min 0-13:  AMRAP 21 alternating Dumbbell Snatch 12 Goblet Squat 6 Jumping Pull Up Min 13-14 Transition Part B Min 14-20: 3 Rep Max Shoulder to Overhead from the Floor DB Weights: 1x 15 KG / 1x 10 KG

RX  12 min AMRAP 50 double unders 10 Toes to Bar 10 Chest to Bar 10 Boxgetover 10 Hang Snatches (60kg)

Teams of 2 - MF Scaled 15 min AMRAP 100 single unders (50/50) 10 Toes to ring (dayp) 10 synchro kip to L-sit  20 boxgetover (dayp) 15 synchro Hang Snatches (25/35kg) Teams of 2 - MF Intermediate 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Pull ups 20 boxgetover (dayp) 15 synchro Hang Snatches (35/50kg) Teams of 2 - MF Rx 15 min AMRAP 100 Double Unders (50/50) 10 synchro Toes to Bar 10 synchro Chest to Bar 20 boxgetover (dayp) 15 synchro Hang Snatches (40/60kg)

Intermediate/Masters 12 min AMRAP 50 double unders 10 Toes to Bar 10 Pull-ups  10 Boxgetover 10 Hang Snatches (50/35kg)

Scaled/Teens 12 min AMRAP 50 single unders 10 Toes to Ring 10 Kip to L-sit 10 Boxgetover 10 Hang Snatches (25/35kg)

Teams of 3 FFF/MMM 9 min AMRAP 3 burpee boxjump overs R1: 9 Deadlifts (Scaled) / R2: 6 Clean (Int) / R3: 9 Thrusters (Rx) 3 burpee boxjump overs Barbell: 35/50kg Box: 20/24” - scaled: step overs

Team of 6 7 min AMRAP Max rounds of  10 cal standing bike erg 6 synchro 1 arm devilpresses During workout: max cal row

7 min AMRAP 10 cal standing bike erg 3 burpee box jump overs R1: 12 Deadlifts / R2: 9 Cleans / R3: 6 Thrusters 3 burpee box jump overs Rx: 40/60 - 20/24" Int/Masters: 35/50 - 20/24" Scaled/Teens: 25/40kg - 20/24" - step overs

AMRAP 5 👉 Eine*r hängt im Dead Hang 👉 Die andere Person fährt Assault-Bike-Kalorien 👉 Sobald der Dead Hang abreißt, muss das Bike pausieren → Dann wird gewechselt. → Ihr dürft beliebig oft wechseln Wichtig: Das Bike darf ausrollen, aber keine zusätzlichen Tritte. Nur Kalorien zählen, die während eines gültigen Dead Hangs erarbeitet wurden. Standards: – Dead Hang zählt ab dem Moment, in dem die Füße frei in der Luft sind – Keine Grips Score: Gesamt-Kalorien des Teams nach 5 Minuten. Gebt noch einmal alles für das letzte Event 🔥 und enjoy 🤭 #butjerxmasgames #cfbutjer #lightitup #assaultbike #deadhang #yougoigo #crossfitcommunity

AMRAP 15 Partner 1: Run Up And Down Stairs (1 time, Up 1 Rep, Down 1 Rep, in total 2 reps) Partner 2: 15 Jumping Air Squats 5 Deadlifts 40/25 kg 4 Power Clean 40/25 kg 3 Shoulder To Overhead 40/25 kg 2 Front Squats 40/25 kg 15 Jumping Air Squats   switch each round

then: AMRAP 6 9 Scaled: Leg Raises Rx: Toes to Bar + Scaled: 1 Wall Walk Rx: 6 Handstand Push-Ups + 3 Clean & Jerk ____________________ *Power or Squat Cleans Scaled 40/30kg Rx 50/40kg

AMRAP of 5 Pull-ups 10 Push-ups 15 squats

AMRAP 12:00 10 Shuttle Run (1 Shuttle Run = 2 x 5m) 3 RMU

Amrap in 3 min of: 7/5 Rope climb Max Cal Bike 2 min rest For Time: 36 Alt Reverse Lunges 8/6 C2b Pull ups 6 Snatches (35/25) 6m Handstand walk (3m x 2) 5 min time cap

Amrap in 3 min of: 8/6 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (50/35) 12m Handstand walk (3m x 4) 5 min time cap

Amrap in 3 min of: 9/7 Rope climb Max Cal Bike 2 min rest For Time: 12 R leg Pistols 12 L leg Pistols 8/6 Bar Muscle Ups 6 Snatches (60/40) 12m Handstand walk (3m x4) 5 min time cap

On a 9 min Clock: 21-15-9 Thrusters @25 kg Bar Facing Burpees AMRAP Jumping Pull Ups in the remaining time TC: 9

On a 9 min Clock: 21-15-9 Thrusters @30 kg Bar Facing Burpees AMRAP Pull Ups in the remaining time TC: 9

EVENT 1 4 INTERVALS 2:30 ON / 1:30 OFF 20 dumb. alt. snatch 10/15 cal row - in the remaining time max burpee box jump Scaled  DB 10/15kg Box jump or box step up 51/61cm Advanced DB 15/20kg Box jump 51/61cm Master 35+/40+ DB 15/20kg Box jump men Box jump or box step up women 51/61cm RX DB 17,5/22,5kg Box jump 61/71cm EQUIPMENT   - Dumbbell of the appropriate weight for your division* - Concept2 rower - Plyo box at appropriate height for your division* FLOW: On 3, 2 ,1 go from the starting position we grab the dumbbell from the floor  and perform an alternating snatch movement. After finishing 20 reps of alt. Snatch, we move to the rower where we row 10/15 cal. After finishing the rowing in the remaining time of the interval do as many burpee box jumps as possible until the timer hits 2:30 min. Record the number of burpee box jumps in that interval and rest 1:30 min before repeating the same interval 3 more times.The score is the total number of burpee box jumps done in all 4 intervals. STANDARDS: DUMBBELL ALT. SNATCH The dumbbell snatch starts with the dumbbell on the ground and finishes with the dumbbell directly overhead. BOTH heads of the dumbbell must touch the ground. The dumbbell must be lifted overhead in one motion. Athletes must alternate arms after each repetition and may not alternate until the successful repetition is completed. Bouncing the dumbbell is not allowed. The non-lifting hand and arm may not be in contact with the body during the repetition. At the top, the arms, hips, and knees must be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. DROPPING THE DUMBBELL FROM ABOVE THE WAIST IS A NO REP!!  ROWING: Concept2 monitor must be set at zero at the beginning of the row of each interval. The athlete must stay seated until the monitor shows 10/15 cal. The monitor must be clearly  visible at the beginning and at the end of rowing. Major penalty of 20% of the total score will be applied if the monitor is not visible. BURPEE BOX JUMP: The athlete starts standing in front of the box, goes down into burpee with the chest touching the floor and then achieves a standing position.  At this point the athlete performs a two footed jump onto the box*.  The rep is completed when the athlete shows control and has both feet fully on the box with hips and knees fully in extension.  * step up appropriate for your division VIDEO SUBMISSION STANDARDS   ● State your name, your division, and optional your training box  Film the dumbbell so the weight can be seen clearly. Film the height of the box Film the zero count on the rower ● Videos must be uncut and unedited to accurately display the performance. ● Your judge (optional) and a clock or timer must be visible throughout the event. ● Shoot the video so all exercises can be seen clearly meeting the movement standards.  ● Videos shot with a fisheye lens or similar lens may be rejected. ● Do NOT use a countdown timer.

26.3 A, AMRAP 10min 5 Pull Up 10 Hand Release Push Up 15 Air Squats to WB After 11min into 26.3 B, TC 4min 75 WB (9/6kg) After 16min into 26.3 C, TC 6min 4RM OHS (from floor)