WOD Explorer

For time: 10 Deadlifts 10 Hang Cleans 10 Front Squats 10 STOH 10 Thrusters each break: 10 Lateral Jumps over barbell Sport division - 40/25kg 40+ division  - 50/35kg 35+ divisin - 60/40kg Rx division  - 70/45kg            

10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 4 rounds. (A1-A2-A1-A2) Athlete 1 (A1) 4 lengths HSW 2+2 Turkish get ups 32/24 kg 8 Bar muscle ups 50 double unders   Athlete 2 (A2) 100 double unders 4 Bar Muscle Ups 4+4 Turkish get ups 32/24 kg 2 lengths HSW

10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 12 Alt Dumbell squat snatch 30/22,5kg 10m Handstand walk 12+12 Alt. pistol squat 10m Handstand walk 2+2 Turkish get ups 32/24kg 10m Handstand walk

ELITE For Time: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   RX For Time: (4’ TC) 12m Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     INTERMEDIATE  For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups  21 Chest To Bar/ Pull Ups 15 Handstand Push Ups  9 Overhead Squats ♂50/♀35kg     SCALED    For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)      

**En Castellano Abajo *English ELITE TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes)   RX TEAM ( FFMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 70/50kg (YGIG between MM / FF athletes)   INTERMEDIATE TEAM ( FMMM ) For Time: (No TC) 400m Swim (all athletes)  200m Bearhug Carry 50/40kg (YGIG between MM / MF athletes)   SCALED ( FMMM ) For Time: (No TC) 300m Swim (all athletes)  200m Bearhug Carry 40/30kg (YGIG between MM / MF athletes)   *Castellano: EQUIPO ÉLITE (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO RX (H/H/M/M) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 70/50 kg (“tu vas/yo voy” entre atletas masculinos y femeninos) EQUIPO INTERMEDIO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 400 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 50/40 kg (“tu vas/yo voy”entre atletas masculinos y femeninos) EQUIPO ESCALADO (M/H/H/H) Por Tiempo: (Sin Límite de Tiempo) 300 m de Natación (todos los atletas) 200 m de Carga de Abrazo de Oso 40/30 kg (“tu vas/yo voy”entre atletas masculinos y femeninos)    

ELITE For Time: (4’ TC) 12m “Zig Zag” Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   RX For Time: (4’ TC) 12m Handstand Walk (4 reps)  9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)   MASTERS 35 - 40 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂60/♀40kg 12 Bar Muscle Ups  9 Overhead Squats ♂60/♀40kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 41 - 47 For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 12/9 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     MASTERS 48 + For Time: (4’ TC) 12m Handstand Walk (4 reps) 9 Overhead Squats ♂50/♀35kg 9/6 Bar Muscle Ups  9 Overhead Squats ♂50/♀35kg 12m “Zig Zag” Handstand Walk (4 reps)     INTERMEDIATE  For Time: (4’ TC) 9 Overhead Squats ♂50/♀35kg 15 Handstand Push Ups  21 Chest To Bar/ Pull Ups 15 Handstand Push Ups  9 Overhead Squats ♂50/♀35kg     SCALED    For Time: (4’ TC) 24m Bear Crawl (8 reps) 9 Front Squats ♂30/♀25kg 15 Jumping CTB Pull Ups/ Pull Ups 9 Front Squats ♂30/♀25kg 24m Bear Crawl (8 reps)      

**En Castellano Abajo *English   ELITE For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps)  into 3 rounds: B)   - 20 “synchro” Toes To Bar (all athletes) - 6 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” Shoulder To Overhead ♂80/♀55kg (♂M/♀F) *then change* - 12m Walking Worm Lunge (all athletes)    RX For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps) into 3 rounds: B) - 20 “synchro” Toes To Bar (all athletes) - 5 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” STOH ♂70/♀50kg (♂M/♀F) *then change* 12m Walking Worm Lunge (all athletes)   INTERMEDIATE  3 RFT: (15’ TC) - 15 “synchro” Toes To Bar (all athletes) - 20 “synchro” Goblet Squats ♂28/♀20kg (♂M/♀F) - 10 “synchro” STOH ♂60/♀40kg (♂M/♂M) *then change* - 12m Worm Walking Lunge   SCALED 3 RFT: (15’ TC) - 25 “synchro” Knee Raises (all athletes) - 15 “synchro” Goblet Squats ♂20/♀12kg (♂M/♀F) - 10 “synchro” STOH ♂40/30kg (♂M/♀M) *then change* - 36/24/12m Walking Lunges (♂M/♀F) then (♂M/♂M)     *Castellano ELITE Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) Buy in. luego 3 rondas: B) - 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 6 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂80/♀55kg (♂H/♀M) * luego se cambian * - 12 metros de Caminata con el Gusanillo (todos los atletas)     RX Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) luego 3 rondas: B) -. 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 5 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂70/♀50kg (♂H/♀M) * luego se cambian* - 12 metros de Zancadas con el Gusano (todos los atletas)   INTERMEDIO 3 Rondas por Tiempo: (15' TC) - 15 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 20 Goblet Squats "sincronizados" ♂28/♀20kg (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂60/♀40kg (♂H/♂H) * luego se cambian* - 12 metros de Zancadas con el Gusano   ESCALADO 3 Rondas por Tiempo: (15' TC) - 25 Knee Raises "sincronizadas" (todos los atletas) - 15 Goblet Squats "sincronizados" ♂20/♀12kg (♂H/♀M) - 10 Shoulder To Overhead "sincronizados" ♂40/♀30kg (♂H/♀H) * luego se cambian * - 36/24/12 metros de Zancada (♂H/♀M) luego (♂H/♀H)      

**En Castellano Abajo *English   ELITE For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps)  into 3 rounds: B)   - 20 “synchro” Toes To Bar (all athletes) - 6 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” Shoulder To Overhead ♂80/♀55kg (♂M/♀F) *then change* - 12m Walking Worm Lunge (all athletes)    RX For Time: (15’ TC) A) - 12m Walking Worm Lunge (4 reps) into 3 rounds: B) - 20 “synchro” Toes To Bar (all athletes) - 5 “synchro” Ring Muscle Ups (♂M/♀F) - 10 “synchro” STOH ♂70/♀50kg (♂M/♀F) *then change* 12m Walking Worm Lunge (all athletes)   INTERMEDIATE  3 RFT: (15’ TC) - 15 “synchro” Toes To Bar (all athletes) - 20 “synchro” Goblet Squats ♂28/♀20kg (♂M/♀F) - 10 “synchro” STOH ♂60/♀40kg (♂M/♂M) *then change* - 12m Worm Walking Lunge   SCALED 3 RFT: (15’ TC) - 25 “synchro” Knee Raises (all athletes) - 15 “synchro” Goblet Squats ♂20/♀12kg (♂M/♀F) - 10 “synchro” STOH ♂40/30kg (♂M/♀M) *then change* - 36/24/12m Walking Lunges (♂M/♀F) then (♂M/♂M)     *Castellano ELITE Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) Buy in. luego 3 rondas: B) - 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 6 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂80/♀55kg (♂H/♀M) * luego se cambian * - 12 metros de Caminata con el Gusanillo (todos los atletas)     RX Por Tiempo: (15' TC) A) - 12 metros de Zancadas con el Gusano (4 repeticiones) luego 3 rondas: B) -. 20 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 5 Muscle Ups en Anillas "sincronizados" (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂70/♀50kg (♂H/♀M) * luego se cambian* - 12 metros de Zancadas con el Gusano (todos los atletas)   INTERMEDIO 3 Rondas por Tiempo: (15' TC) - 15 Toes To Bar "sincronizados" (todos los atletas) Luego 2 atletas hacen: - 20 Goblet Squats "sincronizados" ♂28/♀20kg (♂H/♀M) Y 2 atletas hacen: - 10 Shoulder To Overhead "sincronizados" ♂60/♀40kg (♂H/♂H) * luego se cambian* - 12 metros de Zancadas con el Gusano   ESCALADO 3 Rondas por Tiempo: (15' TC) - 25 Knee Raises "sincronizadas" (todos los atletas) - 15 Goblet Squats "sincronizados" ♂20/♀12kg (♂H/♀M) - 10 Shoulder To Overhead "sincronizados" ♂40/♀30kg (♂H/♀H) * luego se cambian * - 36/24/12 metros de Zancada (♂H/♀M) luego (♂H/♀H)      

Barbell comlplex: 3 Squat Clean 2 Front squat 1 Shoulder to overhead   10 HEAT @10 athletes 2 HEAT Female 8 HEAT Male   Starting from empty barbell Time Cap: 6 min.

FOR TOTAL REPETITIONS IN 10MIN: 1 Legless rope climb/ Rope climb 55 Double under 1 Legless rope climb/ Rope climb 34 Pull-up 1 Legless rope climb/ Rope climb 21 Alternating pistol squat  1 Legless rope climb/ Rope climb 14 Alternating kettlebell overhead squat 24kg/16kg 1 Legless rope climb/ Rope climb 8 Wall walk 1 Legless rope climb/ Rope climb 5 Pull-over 1 Legless rope climb/ Rope climb 3 Bar muscle up 1 Legless rope climb/ Rope climb IMMEDIATE AFTER FOR THE REST OF THE TIME AMRAP Handstand walk (2,5m segment - 1 REP) TIME CAP(MAKSIMALUS LAIKAS) :10min

3 Rope Climbs 32 Air squats Balance Beam Walk 16 A-jumps 2 Rope Climbs 28 Air Squats Balance Beam Walk 14 A-Jumps Balance beam walk 1 Rope Climb 24 Air squats Balance Beam Walk 12 A-Jumps Sprint To Finish

3 Rope Climbs 16 Pistol Squat Balance Beam Walk 16 A- jumps Balance Beam Walk 2 Rope Climbs 14 Pistol Squats Balance Beam Walk 14 A-Jumps Balance Beam Walk 1 Rope Climb 12 Pistol Squats Balance Beam Walk 12 A-Jumps Sprint To Finish

WOD5 = 7MIN AMRAP 50 T2B 40 Overhead Squat 60/40kg 30 Meter HSW Score = For Reps WOD6 VARIATIONS: Novice = Leg Raises, 20/15kg OHS, & DB Overhead Walking Lunge. Teen = 35/25kg OHS. Masters 50 = 35/25kg OHS. Masters 45 = 40/30kg OHS. Masters 40 = 50/35kg OHS. Intermediate = 50/35kg OHS.   All others, same as RX. WOD5 = FULL TEAM 10-20-30 Worm STOH T2B (MM/FF) *Lunge worm to each end between sets. Score = For Reps 16min AMRAP NOTE: On 3, 2, 1, GO, Teams perform 10 STOH in a box at the end of their lane, then lunge the worm to the rig and perform their 10 T2B, lunge back to move onto the 20’s

For time: 50 overhead squats 40 bar-facing burpees 40 back-rack walking lunges 30 bar-facing burpees 30 cleans 20 bar-facing burpees 20 single-leg squats 10 muscle-ups ♀ 65-lb barbell ♂ 95-lb barbell Time cap: 20 minutes Rezultatus pateikti iki BALANDŽIO 22 dienos 21:00 valandos

WORKOUT 4 The CrossFit Total For total load: 1 back squat 1 press 1 deadlift Time cap: 30 minutes Rezultatus pateikti iki BALANDŽIO 23 d. 21:00 val.

// MEN : 18 Minute Time Cap // Buy in: 40 cal on Assault Bike Then 3 rounds of: 20 pull up 30 strict hand release push up 40 squat Cash out: 40 cal on Assault Bike // WOMEN : 18 Minute Time Cap // Buy in; 25 cal on Assault Bike Then 3 rounds of: 10 ring row 20 hand release push up 30 squat Cash out; 25 cal on Assault Bike

Bear Complex* Find the heaviest complex in 3min * Power Clean Front Squat Push Press Back Squat Push Press

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

For time: 20 unbroken power snatches  20 unbroken overhead squats 20 unbroken clean and jerks 20 unbroken thrusters Time cap - 10 min Weight 50/35 kg

Atletas 1 atlieka 100 wall balls (kamuolio metimų į taikinį) 120 cal row (kalorijų irkluojant) Atletas 2 atlieka 120 wall balls 100 cal row Laiko limitas 14 minučių. Kamuolio svoris vyrams 9 kg, moterims 6 kg. Taikinio aukštis vyrams 3,05 m, moterims 2,74 m. Irklavimo treniruoklis Concept tipo. Rezultatas - abiejų atletų laiko suma, nepabaigus pratimų per nustatytą laiko limitą pridedama po vieną sekundę už nepadarytą pakartojimą. AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma. AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

AMRAP 10 5 burpees 10 sit ups  15 air squats Laiko limitas - 10 minučių. Rezultatas - surinkta pakartojimų suma.

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

9-7-5-3-1 Clean & Jerk + Bar Muscle Ups 70/45kg, 85/55kg, 100/65kg, 115/75kg, 130/85kg Score = For Time Time Cap = 15 Minutes Tiebreak = Time completed the set of 5 BMU

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance

This workout is brought to you by our official equipment providers WOLVERSON FITNESS Workout Description: 2x 6min AMRAPS Part A - 6 Minute AMRAP 35 Double Unders 20 Pistols 15 Toes To Bar Score = For Reps 3 Minute Transition Part B - 6 Minute AMRAP 30 Overhead Squats 60/40kg Max Distance Handstand Walk Score = Total Distance