Workouts
Friday
Men
Individual
1
Beach
For time: Ocean swim, soft-sand Run, Pull-ups, Push-ups, Squats
2
Skills 1
L-sit for time, Softball throw for distance and Handstand walk for distance.
3
Rope · Clean
For time: Rope climbs and Clean and jerks
 
Masters 45-50
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Masters 50-55
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Masters 55-60
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Masters 60 and Over
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Women
Individual
1
Beach
For time: Ocean swim, soft-sand Run, Pull-ups, Push-ups, Squats
2
Skills 1
L-sit for time, Softball throw for distance and Handstand walk for distance.
3
Rope · Clean
For time: Rope climbs and Clean and jerks
 
Masters 45-50
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Masters 50-55
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Masters 55-60
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Masters 60 and Over
1
Overhead squat · Push-up · Shuttle run
For time: 21, 15 and 9 reps of Overhead squat and Push-up with Shuttle runs.
2
Clean and Jerk
For load: Max Clean and jerk
Teams
1
Team Sandbag Move
For time: Move 15 sandbags 200 yards
2
Team Rope Climb
: Max rope climbs in 2 minutes.
3
Team Clean
1 rep max Clean
 
Saturday
Men
Individual
4
Triplet Sprint
For time: Muscle-up, Deadlift, GHD Sit-up, Sprint
5
Skills 2
Max Chest-to-bar pull-up for load, max Snatch for load and Water jug carry for distance.
6
Killer Kage
Three rounds for time of: Front squat, Bike, Monkey bar
 
Masters 45-50
3
Muscle-up · Thruster
Three rounds for time of: Muscle-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Masters 50-55
3
Muscle-up · Thruster
Three rounds for time of: Muscle-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Masters 55-60
3
Pull-up · Thruster
Three rounds for time of: Chest-to-bar pull-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Masters 60 and Over
3
Pull-up · Thruster
Three rounds for time of: Chest-to-bar pull-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Women
Individual
4
Triplet Sprint
For time: Muscle-up, Deadlift, GHD Sit-up, Sprint
5
Skills 2
Max Chest-to-bar pull-up for load, max Snatch for load and Water jug carry for distance.
6
Killer Kage
Three rounds for time of: Front squat, Bike, Monkey bar
 
Masters 45-50
3
Muscle-up · Thruster
Three rounds for time of: Muscle-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Masters 50-55
3
Pull-up · Thruster
Three rounds for time of: Chest-to-bar pull-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Masters 55-60
3
Pull-up · Thruster
Three rounds for time of: Pull-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Masters 60 and Over
3
Pull-up · Thruster
Three rounds for time of: Pull-ups and Thrusters
4
Chipper
For time: 10 Handstand push-ups, 20 Wall ball shots, 30 Toes-to-bar, 40 Power cleans, 50 Burpees, 60 Sumo deadlift high-pulls
Teams
4
Team Triplet Sprint
For time: Muscle-up, Deadlift, GHD sit-up, Sprint.
5
Team Killer Kage
For time: Team Killer Kage
Sunday
Men
Individual
7
Dog-Sled
For time: Double-under, Overhead squat, Handstand push-up and Sled push
8
The End 1
Three minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
9
The End 2
Six minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
10
The End 3
For time: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
Masters 45-50
5
Master's Final (45-50)
For time: Row, Bike, Burpee box jump, Carry.
 
Masters 50-55
5
Master's Final (50-55)
For time: Row, Bike, Burpee box jump, Carry.
 
Masters 55-60
5
Master's Final (55-60)
For time: Row, Bike, Burpee box jump, Carry.
 
Masters 60 and Over
5
Master's Final (60+)
For time: Row, Bike, Burpee box jump, Carry.
 
Women
Individual
7
Dog-Sled
For time: Double-under, Overhead squat, Handstand push-up and Sled push
8
The End 1
Three minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
9
The End 2
Six minute AMRAP: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
10
The End 3
For time: Row, Wallball, Toes to bar, Box jump, Sumo-deadlift high pull, Burpee, Push press, Sled pull.
Masters 45-50
5
Master's Final (45-50)
For time: Row, Bike, Burpee box jump, Carry.
 
Masters 50-55
5
Master's Final (50-55)
For time: Row, Bike, Burpee box jump, Carry.
 
Masters 55-60
5
Master's Final (55-60)
For time: Row, Bike, Burpee box jump, Carry.
 
Masters 60 and Over
5
Master's Final (60+)
For time: Row, Bike, Burpee cox jump, Carry.
 
Teams
6
Team Girls
For total time: Elizabeth, Fran, Isabel, Grace, Diane, Karen