2021.3 – Events 2 & 3 – “Heavy Handed” by dennis on August 10, 2021 2021.3 – Events 2 & 3 – “Heavy Handed” 50 point event for each MM/FF MM As many reps as possible in 4:00 of: Max reps bench press @ 155# Partner 2021.3 – Event 6 – “NSYNC” by dennis on August 10, 2021 2021.3 – “NSYNC” 100 point event MF For Time (11 Cap) 75 Synchro Deadlifts (95/65) 60 Synchro Shoulder to Overhead (95/65) 45 Synchro Toes to Bar Deadlift synchronization happens at the 2021.3 – Event 5 – “Ball Hard” by dennis on August 10, 2021 Vintage Summer Series 2021.3 – “Ball Hard” MF 100 point event Rx 6 Rounds For Time (11 Cap) 3 Power Clean (205/145) 5 Ring Muscle Ups 15 Synchro Wall Balls (20/14) 2021.3 – Event 4 – “Annie Up” by dennis on August 9, 2021 Vintage Summer Series 2021.3 – “Annie Up” MF 100 point event For Time (Cap 11) 10 GHD Sit Ups 20 Double Unders 20 GHD Sit Ups 40 Double Unders 30 GHD 2021.3 – Event 1 – “Up – Down – Upside Down” by dennis on August 9, 2021 “Up – Down – Upside Down” 100 point event MF Performed as a relay, alternating rounds: Rx As many rounds and reps as possible in 9:00 of: 5 Burpee Box Get 2021.2 – Event 5 – “Kals-Two” by dennis on July 14, 2021 2021.2 – Event 5 – “Kals-Two” MF For Time (10:00 Cap) Rx 100 Double Dumbbell Thrusters (2x 50LB / 2x 35LB) Every 1:00, including 0:00 perform 4 Synchro Lateral Burpees over 2021.2 – Event 4 – “Free Throw” by dennis on July 14, 2021 MMMFFF As a relay: 1 Shuttle Run 40’ Dumbbell Overhead Walking Lunge Sandbag Throw to Target 40’ Dumbbell Overhead Walking Lunge Shuttle Run(s) Rx: 50/35#LB Single Dumbbell Overhead Walking Lunge Scaled: 2021.2 – Events 2 & 3 – “Drag Race” by dennis on July 13, 2021 “Drag Race FFF” FFF For Time (18 cap) 1 Round Each 15 Calorie Bike 30 Heavy Jump Ropes 150’ Sled Drag (75’ there and back) …immediately into… 1 Round Each 12 2021.2 – Event 1 – “Team Run” by dennis on July 13, 2021 MMMFFF Team Run Details will be announced at the athlete briefing 2021.1 – Event 5 – “Air Up There” by dennis on June 16, 2021 Male + Female Pair AMRAP 10 10 Synchro Air Squats 1 Synchro Bar Muscle Up 20 Synchro Air Squats 2 Synchro Bar Muscle Ups 30 Synchro Air Squats 3 Synchro Bar 2021.1 – Events 3 & 4 – “The Lifts” by dennis on June 15, 2021 For Load (Heavier is Better) “The Snatch” Male + Female Pair 1 6 Minutes to Find 1RM Snatch (each) “The Clean and Jerk” Male + Female Pair 2 6 Minutes to 2021.1 – Event 2 – “The Diamond” by dennis on June 15, 2021 For Time (18:00 cap) 33 Synchro Single Dumbbell Overhead Squats 33 Synchro Single Dumbbell Box Step Ups 44 Synchro Single Dumbbell Alternating Hang Snatch 44 Synchro Single Dumbbell Box Step Ups 2021.1 – Event 1 – “The Cluster 2.0” by dennis on June 13, 2021 “The Cluster 2.0” 18 x 1-minute Rounds: Max Cal Ski – One Person Holds Handstand Max Cal Bike – One Person Holds KB Deadlift (1.5/1 pood) Max Cal Row – One 2019.3 – Event 4 – “The Odd March v2” by dennis on June 11, 2021 Event 4: The Odd March v2 2 Athletes (M/F) 20 Min Cap For Time: 8 Rounds: 15 Synchro Front Loaded D-Ball Squats (100/70) 25 Foot Walking Lunge Notes: Athletes will march 2019.3 – Event 1 – “The Sprint” by dennis on June 11, 2021 Event 1: The Sprint Each athlete will run: 100′ down their lane, 75′ back 75′ down their lane, 50′ back 50′ down their lane, 25′ back 25′ down their lane, 100′ 2019.2 – Event 5 – “Odd Man Out” by dennis on June 11, 2021 Event 5 “Odd Man Out” SS2018 – Week 3 3 Co-ed Team Members (MMF or MFF) 10 Min Cap 200 Double Unders 30 Synchro Bar Facing Burpees 60 Co-ed Partner 2019.2 – Event 4 – “The Row” by dennis on June 11, 2021 Event 4 “The Row” SS2016 – Week 2 2 Team Member (M/F) 50 Min Cap 5k Row *Meters may be split any way 2019.2 – Event 3 – “Amanda” by dennis on June 11, 2021 Event 3 “Amanda” SS2016 – Week 2 1 Team Member 10 Min Cap 9-7-5 Muscle Up Squat Snatch (135/95) 2019.2 – Event 2 – “Push – Pull – Puzzle” by dennis on June 11, 2021 Event 2 “Push – Pull – Puzzle” SS2017 – Week 2 4 Team Members 18 Min Cap 100 HSPU 50 Short Rope Rope Climbs Complete a Pyraminx *Split reps any 2019.2 – Event 1 – “Thruster Ladder” by dennis on June 11, 2021 Event 1 “The Thruster Ladder” SS2015 – Week 3 2 Team Members (M/F) 10 Min Cap EMOM both athletes perform 5 thrusters, building in weight until round failure Women start at 2019.1 – Event 5 – “But did you die?” by dennis on June 18, 2019 Scoring: For Repetitions: More is Better “But did you die?” 6 x 2:00 AMRAP 6 Persons ( 3M / 3F ) F1: Kipping HSPU [0:00 – 2:00] F2: Bike for Cal 2019.1 – Event 4 – XXX by dennis on June 18, 2019 Scoring: For Time: Fastest is Better | Time Cap: 9 XXX 2 Person for Time (M / F) 9 Min Cap 30 Snatches 30 Clean and Jerks 30 Thrusters (135/95) Notes: 2019.1 – Event 3 – Can You Hang? by dennis on June 18, 2019 Scoring: For Time: Fastest is Better | Time Cap: 15 Can you hang? 3 Persons ( No M / F Requirement) For Time 15 Min Cap 75 Toes to Bar 50 2019.1 – Event 2 – The Range by dennis on June 18, 2019 Scoring: For Time: Fastest is Better | Time Cap: 15 THE RANGE 1 Person ( M or F ) 15 Min Cap 5 Rounds for Time: Ski 350/250m Shoot a target 2019.1 – Event 1 – The [sic] Synchro by dennis on June 18, 2019 Scoring: For Repetitions: More is Better The [sic] Synchro 2 x 6:00 AMRAP 2 SubTeams (MMM, FFF) 33 Synchro Burpee Box Facing Jump Overs Max Cal Synchro Row in remaining time 2018.3 – Event 5 – “KONG” by dennis on August 22, 2018 Event 5 Announcement “KONG” ??? Event details to be announced Friday. 2018.3 – Event 4 – “FirewoRx” by dennis on August 22, 2018 Event 4 Announcement “FirewoRx” Team of 3 For Time 21 Power Clean (185/125) 9 Ring Muscle Ups 5 Rope Climbs 15 Power Clean (185/125) 7 Ring Muscle Ups 3 Rope Climbs 2018.3 – Event 3 – “Odd Man Out” by dennis on August 22, 2018 Event 3 Announcement “Odd Man Out” Teams of 3 For Time 200 Double Unders 30 Syncro Bar Facing Burpees 60 Partner Deadlifts (240) 30 Syncro Bar Facing Burpees 200 Double Unders 2018.3 – Event 2 – “Balls. Bars. Bestfriends.” by dennis on August 22, 2018 Event 2 Announcement “Balls. Bars. Bestfriends.” Teams of 2 4 Rounds for Time 30 Wall Balls (20/14) Wheelbarrow Walk – Partner A 30 Hang Squat Snatches (45) Wheelbarrow Walk – Partner 2018.3 – Event 1 – “Tour de Force” by dennis on August 22, 2018 Event 1 Announcement “Tour de Force” Teams of 3 15 min AMRAP 10/6 Cal Bike 10 Handstand Push Ups *Partners Alternate Rounds, in order 2018.2 – Adventure Race by dennis on July 21, 2018 EVENT ANNOUNCEMENT Weekend 2 will consist of a single scored event: A 6-person Checkpoint-Style Adventure Race. Teams will be given the locations of several checkpoints along a course. It is up 2018.1 – Event 4 – “Coe” by dennis on June 21, 2018 “Coe” Ten rounds for time of: 10 Thrusters (95/65) 10 Ring push-ups Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd 2018.1 – Event 3 – “Jack” by dennis on June 21, 2018 “Jack” Complete as many rounds as possible in 20 minutes of: 10 Shoulder to Overhead (115/85) 10 KB Swings (1.5/1) 10 Box jumps (24/20) Army Staff Sgt. Jack M. Martin III, 2018.1 – Event 2 – “The Baselines” by dennis on June 21, 2018 “The Baselines” “The CrossFit Baseline” 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups – Then – “The Big Baseline” 50 Cal Row 40 DB Squats 2018.1 – Event 1 – “The CrossFit Total” by dennis on June 21, 2018 “The CrossFit Total” Establish Max Strict Press Establish Max Back Squat Establish Max Deadlift *Score is Total Load Welcome to Benchmark Week. #ThinkOutsideTheCube #VSSWeek1 #BenchmarkWeek 2017.2 – WOD 5 – The Cluster by dennis on April 12, 2018 “The Cluster” 8 x 1-minute Rounds: Max Cal Ski – One Person Holds Handstand Max Cal Bike – One Person Holds KB Deadlift (2/1.5) Max Cal Row – One Person Hangs 2017.2 – WOD 4 – Push. Pull. Puzzle. by dennis on April 12, 2018 “Push. Pull. Puzzle.” For Time 100 Handstand Push-ups 50 Rope Climbs Complete a Rubik’s Cube 2017.2 – WOD 3 – Pick Your Poison by dennis on April 12, 2018 “Pick Your Poison” 60 // 30 – 20 – 10 // 18 – 15 – 12 – 9 – 6 Overhead Squats (75/55) Push Ups to Plate 2017.2 – WOD 2 – Thruster? I Barely Know Her by dennis on April 12, 2018 “Thruster? I barely know her!” 10 min AMRAP 10 Cal Row 10 Thrusters* M – 95/115/135/155/175/185/205/225 F – 65/75/85/95/105/115/125/135 2017.2 – WOD 1 – “Grip it and Rip it” by Justin Avioli on July 23, 2017 “Grip it and Rip it” 2 Athletes will compete: 8 Min AMRAP 8 Hang Clean and Jerks (95/65) 8 Toes to Bar Note: If an athlete competed in the Week 1 2017.1 – WOD 4 – “FAST AND FURIOUS 9” by dennis on June 22, 2017 Sponsored by Kill Cliff “Fast and Furious 9” 2 Rounds for Time 5 Squat Cleans (225/155) 150 Double Unders 5 Squat Cleans (225/155) 2 Members 12 min Time Cap The 2017.1 – WOD 3 – “APRES Ski” by dennis on June 22, 2017 Sponsored by BBMC Mortgage “Après Ski” Workout A: 50 Pull Ups 100 Deadlifts (185/125#) 150 Wall Balls (20/14#-10/9′) * One Non-working team member must hold slam ball above belly button [100/70] 2017.1 – WOD 2 – “THE NON SEXIST DRI TRI” by dennis on June 22, 2017 Sponsored by Get RX’d Equipment, located in Houston, TX. “The Non Sexist Dry Tri” Bike 4000m Row 2000m Run 1600m 1 Male / 1 Female No Time Cap 2017.1 – WOD 1 – “NASCAR PIT CREW” by dennis on June 22, 2017 4 People Complete – 2 Guys / 2 Girls In 12 minutes, Establish 9 Rep Max Shoulder to Overhead Only the following equipment may be used: 1 Male 20kg Barbell (45) 2016.3 – WOD 3 – “A Couple Couples Doing Couplets” by dennis on July 13, 2016 2016 Summer Series Week 3 WOD 3 – “A Couple Couples Doing Couplets” 6 Athletes – 3 Males / 3 Females For Total Time M/F Pair 1 – 12-9-6 Calorie Row 2016.3 – WOD 2 – The Puzzle by dennis on July 13, 2016 2016 Summer Series Week 3 WOD 2 – “The Puzzle” 4 Team Members 4 Rounds for Time 50 Heavy Rope Single Unders Solve a Puzzle* 50 Heavy Rope Single Unders *The 2016.3 – Floater – “The Max Lift” by dennis on July 13, 2016 2016 Summer Series Week 3 Floater – “The Max Lift” 2 Team Members – 1 Male / 1 Female In 5 minutes establish a max Ground to Overhead Score: The sum 2016.3 – WOD 1 – “The One with the Squats” by dennis on July 13, 2016 2016 Summer Series Week 3 WOD 1 – “The One with the Squats” 4 Team Members – 2 Male / 2 Female In teams of 2 – 6 Min AMRAP Back 2016.2 – WOD 4 – “Amanda” by dennis on June 15, 2016 2016 Summer Series Week 2 WOD 4 – “Amanda” 1 Athlete 9-7-5 Ring Muscle Up* Squat Snatch (135/95) *Females have the option of scaling to Jumping Muscle Ups. Rings will 2016.2 – WOD 3 – “Tommy V” by dennis on June 15, 2016 WOD 3 – “Tommy V” 2 Athletes 21 Thruster (115/75) 12 Rope Climb (15’) 15 Thruster (115/75) 9 Rope Climb (15’) 9 Thruster (115/75) 6 Rope Climb (15’) *One person 2016.2 – WOD 2 – “5k Row” by dennis on June 15, 2016 2016 Summer Series Week 2 WOD 2 – “5k Row” 2 Athletes Row 5,000m *One person working at a time *Rower must be advanced every 500m CAP 24 Min 2016.2 – WOD 1 – “Angie” by dennis on June 15, 2016 2016 Summer Series Week 2 WOD 1 – “Angie” 3 Athletes 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats *One person working at a time *One 2016.1 – WOD 3 – “Prison Rules” by dennis on May 18, 2016 2016 Summer Series Week 1 WOD 3: Prison Rules For Total Reps, A Team of 4 Athletes Will Perform 4 Reps every 15 seconds Until Failure Athlete 1: Power Snatch (75/55) 2016.1 – WOD 2 – “Buns of Steel” by dennis on May 18, 2016 2016 Summer Series Week 1 WOD 2 – Buns of Steel A Team of 2 Will Complete 14 Rounds for Time of: 9 Russian KB Swings (70/53) 20m Sprint 9 Burpee 2016.1 – WOD 1 – “Bikes ‘n Barbells” by dennis on May 18, 2016 2016 Summer Series Week 1 WOD 1 – Bikes ‘n Barbells A Male and Female Pair will Each Complete For Total Time: 25 Cal Air Assault Bike 25 Bench Press (135/75)