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The 2023 TYR Wodapalooza competition takes place from Jan 12-15, 2023, at Bay Front Park in Miami, FL. The competition features elite Individual athletes competing on Jan. 12-13, 2023, and elite Teams competing on Jan. 14-15, 2023. Below are the workouts for both divisions and their respective results.
2023 TYR Wodapalooza Leaderboards
Below are the overall standings for each division. These standings will be updated as more results become available:
Individual Women’s Division
Emma Cary — 2oo points
Emily Rolfe — 164 points
Paige Powers — 158 points
Paige Semenza — 157 points
Elisa Fuliano — 152 points
Sara Sigmundsdottir — 147 points
Rebecca Fuselier — 138 points
Emma Tall — 137 points
Sydney Michalyshen — 136 points
Andrea Nisler — 135 points
Individual Men’s Division
Ricky Garard — 100 points
Nick Mathew — 95 points
Patrick Vellner — 90 points
Cole Greashaber — 85 points
Fabian Beneito Selles — 80 points
Luke Parker — 75 points
Leonel Franco — 73 points
John Wood — 71 points
Lukas Ozaki — 71 points
Damián Martínez Satorres — 67 points
Alexandre Caron — 67 points
Female Teams Division
Team competition begins on Jan. 14, 2023.
Male Teams Division
Team competition begins on Jan. 14, 2023.
Editor’s note: This is a live article and will be updated as results for each workout become available.
[Related: Roman Khrennikov Granted Exemption to Compete In North America East Region for 2023 CrossFit Season]
Individual Event One — “Rings & Squats”
For time:
12-minute time cap.
Women’s Division Results
Emma Cary — 9:10
Elisa Fuliano — 9:11.28
Paige Semenza — 9:23.95
Sydney Michalyshen — 10:25.52
Andrea Nisler — 10:50.50
Alexia Williams — 11:13.09
Paige Powers — 11:16.91
Olivia Kerstetter — 11:46.20
Emily Rolfe — 11:58.72
Lexi Neely — CAP +80
Men’s Division Results
Ricky Garard — 8:41.89
Nick Mathew — 9:56.51
Patrick Vellner — 10:15.50
Cole Greashaber — 10:39.81
Fabian Beneito Selles — 11:33
Luke Parker — 11:58.02
Leonel Franco — CAP +90
John Wood — CAP +89 (T-eighth)
Lukas Ozaki — CAP +89 (T-eighth)
Damián Martínez Satorres — CAP +88 (T-10th)
Alexandre Caron — CAP +88 (T-10th)
Individual Event Two — “Back to the Future”
For time:
Time cap: 22 minutes
Women’s Division Results
Emma Cary — 18:55.82
Emily Rolfe — 19:05.83
Sara Sigmundsdottir — 19:24.06
Paige Powers — 19:42.97
Emma Tall — 19:59.71
Rebecca Fuselier — 20:22.33
Freya Moosbrugger — 20:34.28
Sydney Wells — 20:36.52
Dani Speegle — 20:47.13
Paige Semenza — 20:50.94
Men’s Division Results
Results forthcoming.
Individual Event Three — “Start Fast & Finish Strong”
Part A — With a four-minute time cap, complete 11-22-11 reps of:
Toes-to-Bar
Hurdle Jumps — Men: 24-inches | Women: 18 inches
44-yard Shuttle Run — 11-22-11-yard shuttle style
Part B — At the five-minute mark, complete for time with a 10-minute time cap:
1,000-meter Row
20 D-Ball Cleans — Men: 150 pounds | Women: 100 pounds
300-foot D-Ball Bear Hug Carry
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: The Lat Pulldown vs. the Pull-Up — Which Is Better for Back Gains?]
Individual Event Four — “We Have Lift Off”
Part A
One-rep-max Clean & Jerk — Establish Max Load in Four Minutes.
One-minute transition, then begin at minute five:
Part B
Parallette Free-standing Handstand Hold — Establish Max Time in a Single Attempt.
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: CrossFit Performance of the Week: Luka ?uki?’s Dominating Win at the 2023 SFA SandClash in Saudi Arabia]
individual Event Five — “Double Shot with a Splash”
Two rounds for time:
50 Wall Balls — Men: 30 pounds | Women: 20 pounds
Open Water Swim — unspecified distance
150 Drag Rope Double Unders
Time cap: 20 minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Six — “Miami Meat Market”
Three Rounds for time:
Time cap: nine minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Seven — “Dirty Isabel”
For time:
30 Bar-facing Burpees
30 Unbroken* Power Snatches — Men: 125 pounds | Women: 85 pounds
*For every break, perform an additional three bar-facing burpees
Time Cap: seven minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: 9 Best Stretches for CrossFit Athletes to Maximize Performance]
Team Event One — “Start Fast, Finish Faster”
Complete for time, in a relay style:
Round One:
Athlete One: 42 Handstand Push-Ups / 240-meter row
Athlete Two: 42 Pistols / 240-meter row
Athlete Three: 42 Chest-to-Bar Pull-Ups / 240-meter row
Round Two:
Athlete One: 42 Handstand Push-Ups / 420-foot shuttle run
Athlete Two: 42 Pistols / 420-foot shuttle run
Athlete Legacy: 42 Chest-to-Bar Pull-Ups / 420-foot shuttle run
Time cap: 13 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Two — “Chasing Waterfalls”
Complete for Time, in a relay style:
Part A:
Part B:
Three Rounds For Time
15 D-Ball Cleans — Men: 150 pounds | Women: 100 pounds
Open Water Swim — unspecified distance
21 D-Ball Squats
Time cap: 25 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Three — “Sync-up & Squat”
For time; 30-20-10 reps of:
Cleans — Men: 205 pounds | Women: 145 pounds. Snatches — Men: 165 pounds | Women: 115 pounds.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
[Related: Try These Cable Shoulder Workouts for Bigger, Stronger Delts]
Team Event Four — “3,2,1, Lift Off”
*30 seconds to lift; 45 seconds for transitions; two attempts per athlete.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Five — “Holds & Climbs”
For time:
12 Rope Climbs* — Four climbs per team member.
48 Synchro Hang Cleans** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
12 Rope Climbs — Four climbs per team member.
48 Synchro Shoulder-to-Overhead** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
12 Rope Climbs — Four climbs per team member.
48 Synchro Thrusters** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
*Two athletes will hold two of the three available implements — a pair of kettlebells, a pair of dumbbells, and a barbell — while the third athlete completes their rope climbs each round.
**All three athletes will do these three weightlifting movements in sync, each using one of the three available implements.
Time cap: 20 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Six — “Kitchen Sync”
For time, Part A:
Teammates One & Two:
60 Synchro Toes-to-Bar
50 Box Jump Overs (total) — Men: 30-inch box | Women: 24-inch box
Teammates Two & Three:
60-meter Synchro Dumbbell Overhead Walking Lunges — Men: 80-pound dumbbells | Women: 50-pound dumbbells
50 Dumbbell Bench Press (total)
Teammates One & Three:
60 Synchros Wall Balls — Men: 30 pounds | Women: 20 pounds
50-meter Handstand Walk — 50 feet each, then 25 feet each | unbroken 25-foot sections.
Time cap: 15 Minutes
For time, Part B:
33 Synchro Single-Arm Dumbbell Snatches
Bike (waterfall style) — Men: 22 calories | Women: 15 calories
33 Synchro Lateral Burpees Over Dumbbell — two jumps per rep per athlete
Time cap: six minutes
Featured image: @wodapalooza on Instagram
The 2023 TYR Wodapalooza competition takes place from Jan 12-15, 2023, at Bay Front Park in Miami, FL. The competition features elite Individual athletes competing on Jan. 12-13, 2023, and elite Teams competing on Jan. 14-15, 2023. Below are the workouts for both divisions and their respective results.
2023 TYR Wodapalooza Leaderboards
Below are the overall standings for each division. These standings will be updated as more results become available:
Individual Women’s Division
[*]Emma Cary — 2oo points
[*]Emily Rolfe — 164 points
[*]Paige Powers — 158 points
[*]Paige Semenza — 157 points
[*]Elisa Fuliano — 152 points
[*]Sara Sigmundsdottir — 147 points
[*]Rebecca Fuselier — 138 points
[*]Emma Tall — 137 points
[*]Sydney Michalyshen — 136 points
[*]Andrea Nisler — 135 points
Individual Men’s Division
[*]Ricky Garard — 100 points
[*]Nick Mathew — 95 points
[*]Patrick Vellner — 90 points
[*]Cole Greashaber — 85 points
[*]Fabian Beneito Selles — 80 points
[*]Luke Parker — 75 points
[*]Leonel Franco — 73 points
[*]John Wood — 71 points
[*]Lukas Ozaki — 71 points
[*]Damián Martínez Satorres — 67 points
[*]Alexandre Caron — 67 points
Female Teams Division
Team competition begins on Jan. 14, 2023.
Male Teams Division
Team competition begins on Jan. 14, 2023.
Editor’s note: This is a live article and will be updated as results for each workout become available.
[Related: Roman Khrennikov Granted Exemption to Compete In North America East Region for 2023 CrossFit Season]
Individual Event One — “Rings & Squats”
For time:
12-minute time cap.
Women’s Division Results
[*]Emma Cary — 9:10
[*]Elisa Fuliano — 9:11.28
[*]Paige Semenza — 9:23.95
[*]Sydney Michalyshen — 10:25.52
[*]Andrea Nisler — 10:50.50
[*]Alexia Williams — 11:13.09
[*]Paige Powers — 11:16.91
[*]Olivia Kerstetter — 11:46.20
[*]Emily Rolfe — 11:58.72
[*]Lexi Neely — CAP +80
Men’s Division Results
[*]Ricky Garard — 8:41.89
[*]Nick Mathew — 9:56.51
[*]Patrick Vellner — 10:15.50
[*]Cole Greashaber — 10:39.81
[*]Fabian Beneito Selles — 11:33
[*]Luke Parker — 11:58.02
[*]Leonel Franco — CAP +90
[*]John Wood — CAP +89 (T-eighth)
[*]Lukas Ozaki — CAP +89 (T-eighth)
[*]Damián Martínez Satorres — CAP +88 (T-10th)
[*]Alexandre Caron — CAP +88 (T-10th)
Individual Event Two — “Back to the Future”
For time:
Time cap: 22 minutes
Women’s Division Results
[*]Emma Cary — 18:55.82
[*]Emily Rolfe — 19:05.83
[*]Sara Sigmundsdottir — 19:24.06
[*]Paige Powers — 19:42.97
[*]Emma Tall — 19:59.71
[*]Rebecca Fuselier — 20:22.33
[*]Freya Moosbrugger — 20:34.28
[*]Sydney Wells — 20:36.52
[*]Dani Speegle — 20:47.13
[*]Paige Semenza — 20:50.94
Men’s Division Results
Results forthcoming.
Individual Event Three — “Start Fast & Finish Strong”
Part A — With a four-minute time cap, complete 11-22-11 reps of:
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: The Lat Pulldown vs. the Pull-Up — Which Is Better for Back Gains?]
Individual Event Four — “We Have Lift Off”
Part A
Part B
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: CrossFit Performance of the Week: Luka ?uki?’s Dominating Win at the 2023 SFA SandClash in Saudi Arabia]
individual Event Five — “Double Shot with a Splash”
Two rounds for time:
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Six — “Miami Meat Market”
Three Rounds for time:
Time cap: nine minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Seven — “Dirty Isabel”
For time:
*For every break, perform an additional three bar-facing burpees
Time Cap: seven minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: 9 Best Stretches for CrossFit Athletes to Maximize Performance]
Team Event One — “Start Fast, Finish Faster”
Complete for time, in a relay style:
Round One:
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Two — “Chasing Waterfalls”
Complete for Time, in a relay style:
Part A:
Part B:
Three Rounds For Time
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Three — “Sync-up & Squat”
For time; 30-20-10 reps of:
Cleans — Men: 205 pounds | Women: 145 pounds. Snatches — Men: 165 pounds | Women: 115 pounds.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
[Related: Try These Cable Shoulder Workouts for Bigger, Stronger Delts]
Team Event Four — “3,2,1, Lift Off”
*30 seconds to lift; 45 seconds for transitions; two attempts per athlete.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Five — “Holds & Climbs”
For time:
**All three athletes will do these three weightlifting movements in sync, each using one of the three available implements.
Time cap: 20 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Six — “Kitchen Sync”
For time, Part A:
Teammates One & Two:
For time, Part B:
Featured image: @wodapalooza on Instagram
Click here to view the article.
2023 TYR Wodapalooza Leaderboards
Below are the overall standings for each division. These standings will be updated as more results become available:
Individual Women’s Division
Emma Cary — 2oo points
Emily Rolfe — 164 points
Paige Powers — 158 points
Paige Semenza — 157 points
Elisa Fuliano — 152 points
Sara Sigmundsdottir — 147 points
Rebecca Fuselier — 138 points
Emma Tall — 137 points
Sydney Michalyshen — 136 points
Andrea Nisler — 135 points
Individual Men’s Division
Ricky Garard — 100 points
Nick Mathew — 95 points
Patrick Vellner — 90 points
Cole Greashaber — 85 points
Fabian Beneito Selles — 80 points
Luke Parker — 75 points
Leonel Franco — 73 points
John Wood — 71 points
Lukas Ozaki — 71 points
Damián Martínez Satorres — 67 points
Alexandre Caron — 67 points
Female Teams Division
Team competition begins on Jan. 14, 2023.
Male Teams Division
Team competition begins on Jan. 14, 2023.
Editor’s note: This is a live article and will be updated as results for each workout become available.
[Related: Roman Khrennikov Granted Exemption to Compete In North America East Region for 2023 CrossFit Season]
Individual Event One — “Rings & Squats”
For time:
12-minute time cap.
Women’s Division Results
Emma Cary — 9:10
Elisa Fuliano — 9:11.28
Paige Semenza — 9:23.95
Sydney Michalyshen — 10:25.52
Andrea Nisler — 10:50.50
Alexia Williams — 11:13.09
Paige Powers — 11:16.91
Olivia Kerstetter — 11:46.20
Emily Rolfe — 11:58.72
Lexi Neely — CAP +80
Men’s Division Results
Ricky Garard — 8:41.89
Nick Mathew — 9:56.51
Patrick Vellner — 10:15.50
Cole Greashaber — 10:39.81
Fabian Beneito Selles — 11:33
Luke Parker — 11:58.02
Leonel Franco — CAP +90
John Wood — CAP +89 (T-eighth)
Lukas Ozaki — CAP +89 (T-eighth)
Damián Martínez Satorres — CAP +88 (T-10th)
Alexandre Caron — CAP +88 (T-10th)
Individual Event Two — “Back to the Future”
For time:
Time cap: 22 minutes
Women’s Division Results
Emma Cary — 18:55.82
Emily Rolfe — 19:05.83
Sara Sigmundsdottir — 19:24.06
Paige Powers — 19:42.97
Emma Tall — 19:59.71
Rebecca Fuselier — 20:22.33
Freya Moosbrugger — 20:34.28
Sydney Wells — 20:36.52
Dani Speegle — 20:47.13
Paige Semenza — 20:50.94
Men’s Division Results
Results forthcoming.
Individual Event Three — “Start Fast & Finish Strong”
Part A — With a four-minute time cap, complete 11-22-11 reps of:
Toes-to-Bar
Hurdle Jumps — Men: 24-inches | Women: 18 inches
44-yard Shuttle Run — 11-22-11-yard shuttle style
Part B — At the five-minute mark, complete for time with a 10-minute time cap:
1,000-meter Row
20 D-Ball Cleans — Men: 150 pounds | Women: 100 pounds
300-foot D-Ball Bear Hug Carry
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: The Lat Pulldown vs. the Pull-Up — Which Is Better for Back Gains?]
Individual Event Four — “We Have Lift Off”
Part A
One-rep-max Clean & Jerk — Establish Max Load in Four Minutes.
One-minute transition, then begin at minute five:
Part B
Parallette Free-standing Handstand Hold — Establish Max Time in a Single Attempt.
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: CrossFit Performance of the Week: Luka ?uki?’s Dominating Win at the 2023 SFA SandClash in Saudi Arabia]
individual Event Five — “Double Shot with a Splash”
Two rounds for time:
50 Wall Balls — Men: 30 pounds | Women: 20 pounds
Open Water Swim — unspecified distance
150 Drag Rope Double Unders
Time cap: 20 minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Six — “Miami Meat Market”
Three Rounds for time:
Time cap: nine minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Seven — “Dirty Isabel”
For time:
30 Bar-facing Burpees
30 Unbroken* Power Snatches — Men: 125 pounds | Women: 85 pounds
*For every break, perform an additional three bar-facing burpees
Time Cap: seven minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: 9 Best Stretches for CrossFit Athletes to Maximize Performance]
Team Event One — “Start Fast, Finish Faster”
Complete for time, in a relay style:
Round One:
Athlete One: 42 Handstand Push-Ups / 240-meter row
Athlete Two: 42 Pistols / 240-meter row
Athlete Three: 42 Chest-to-Bar Pull-Ups / 240-meter row
Round Two:
Athlete One: 42 Handstand Push-Ups / 420-foot shuttle run
Athlete Two: 42 Pistols / 420-foot shuttle run
Athlete Legacy: 42 Chest-to-Bar Pull-Ups / 420-foot shuttle run
Time cap: 13 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Two — “Chasing Waterfalls”
Complete for Time, in a relay style:
Part A:
Part B:
Three Rounds For Time
15 D-Ball Cleans — Men: 150 pounds | Women: 100 pounds
Open Water Swim — unspecified distance
21 D-Ball Squats
Time cap: 25 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Three — “Sync-up & Squat”
For time; 30-20-10 reps of:
Cleans — Men: 205 pounds | Women: 145 pounds. Snatches — Men: 165 pounds | Women: 115 pounds.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
[Related: Try These Cable Shoulder Workouts for Bigger, Stronger Delts]
Team Event Four — “3,2,1, Lift Off”
*30 seconds to lift; 45 seconds for transitions; two attempts per athlete.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Five — “Holds & Climbs”
For time:
12 Rope Climbs* — Four climbs per team member.
48 Synchro Hang Cleans** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
12 Rope Climbs — Four climbs per team member.
48 Synchro Shoulder-to-Overhead** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
12 Rope Climbs — Four climbs per team member.
48 Synchro Thrusters** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
*Two athletes will hold two of the three available implements — a pair of kettlebells, a pair of dumbbells, and a barbell — while the third athlete completes their rope climbs each round.
**All three athletes will do these three weightlifting movements in sync, each using one of the three available implements.
Time cap: 20 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Six — “Kitchen Sync”
For time, Part A:
Teammates One & Two:
60 Synchro Toes-to-Bar
50 Box Jump Overs (total) — Men: 30-inch box | Women: 24-inch box
Teammates Two & Three:
60-meter Synchro Dumbbell Overhead Walking Lunges — Men: 80-pound dumbbells | Women: 50-pound dumbbells
50 Dumbbell Bench Press (total)
Teammates One & Three:
60 Synchros Wall Balls — Men: 30 pounds | Women: 20 pounds
50-meter Handstand Walk — 50 feet each, then 25 feet each | unbroken 25-foot sections.
Time cap: 15 Minutes
For time, Part B:
33 Synchro Single-Arm Dumbbell Snatches
Bike (waterfall style) — Men: 22 calories | Women: 15 calories
33 Synchro Lateral Burpees Over Dumbbell — two jumps per rep per athlete
Time cap: six minutes
Featured image: @wodapalooza on Instagram
The 2023 TYR Wodapalooza competition takes place from Jan 12-15, 2023, at Bay Front Park in Miami, FL. The competition features elite Individual athletes competing on Jan. 12-13, 2023, and elite Teams competing on Jan. 14-15, 2023. Below are the workouts for both divisions and their respective results.
2023 TYR Wodapalooza Leaderboards
Below are the overall standings for each division. These standings will be updated as more results become available:
Individual Women’s Division
[*]Emma Cary — 2oo points
[*]Emily Rolfe — 164 points
[*]Paige Powers — 158 points
[*]Paige Semenza — 157 points
[*]Elisa Fuliano — 152 points
[*]Sara Sigmundsdottir — 147 points
[*]Rebecca Fuselier — 138 points
[*]Emma Tall — 137 points
[*]Sydney Michalyshen — 136 points
[*]Andrea Nisler — 135 points
Individual Men’s Division
[*]Ricky Garard — 100 points
[*]Nick Mathew — 95 points
[*]Patrick Vellner — 90 points
[*]Cole Greashaber — 85 points
[*]Fabian Beneito Selles — 80 points
[*]Luke Parker — 75 points
[*]Leonel Franco — 73 points
[*]John Wood — 71 points
[*]Lukas Ozaki — 71 points
[*]Damián Martínez Satorres — 67 points
[*]Alexandre Caron — 67 points
Female Teams Division
Team competition begins on Jan. 14, 2023.
Male Teams Division
Team competition begins on Jan. 14, 2023.
Editor’s note: This is a live article and will be updated as results for each workout become available.
[Related: Roman Khrennikov Granted Exemption to Compete In North America East Region for 2023 CrossFit Season]
Individual Event One — “Rings & Squats”
For time:
12-minute time cap.
Women’s Division Results
[*]Emma Cary — 9:10
[*]Elisa Fuliano — 9:11.28
[*]Paige Semenza — 9:23.95
[*]Sydney Michalyshen — 10:25.52
[*]Andrea Nisler — 10:50.50
[*]Alexia Williams — 11:13.09
[*]Paige Powers — 11:16.91
[*]Olivia Kerstetter — 11:46.20
[*]Emily Rolfe — 11:58.72
[*]Lexi Neely — CAP +80
Men’s Division Results
[*]Ricky Garard — 8:41.89
[*]Nick Mathew — 9:56.51
[*]Patrick Vellner — 10:15.50
[*]Cole Greashaber — 10:39.81
[*]Fabian Beneito Selles — 11:33
[*]Luke Parker — 11:58.02
[*]Leonel Franco — CAP +90
[*]John Wood — CAP +89 (T-eighth)
[*]Lukas Ozaki — CAP +89 (T-eighth)
[*]Damián Martínez Satorres — CAP +88 (T-10th)
[*]Alexandre Caron — CAP +88 (T-10th)
Individual Event Two — “Back to the Future”
For time:
Time cap: 22 minutes
Women’s Division Results
[*]Emma Cary — 18:55.82
[*]Emily Rolfe — 19:05.83
[*]Sara Sigmundsdottir — 19:24.06
[*]Paige Powers — 19:42.97
[*]Emma Tall — 19:59.71
[*]Rebecca Fuselier — 20:22.33
[*]Freya Moosbrugger — 20:34.28
[*]Sydney Wells — 20:36.52
[*]Dani Speegle — 20:47.13
[*]Paige Semenza — 20:50.94
Men’s Division Results
Results forthcoming.
Individual Event Three — “Start Fast & Finish Strong”
Part A — With a four-minute time cap, complete 11-22-11 reps of:
- Toes-to-Bar
- Hurdle Jumps — Men: 24-inches | Women: 18 inches
- 44-yard Shuttle Run — 11-22-11-yard shuttle style
- 1,000-meter Row
- 20 D-Ball Cleans — Men: 150 pounds | Women: 100 pounds
- 300-foot D-Ball Bear Hug Carry
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: The Lat Pulldown vs. the Pull-Up — Which Is Better for Back Gains?]
Individual Event Four — “We Have Lift Off”
Part A
- One-rep-max Clean & Jerk — Establish Max Load in Four Minutes.
Part B
- Parallette Free-standing Handstand Hold — Establish Max Time in a Single Attempt.
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: CrossFit Performance of the Week: Luka ?uki?’s Dominating Win at the 2023 SFA SandClash in Saudi Arabia]
individual Event Five — “Double Shot with a Splash”
Two rounds for time:
- 50 Wall Balls — Men: 30 pounds | Women: 20 pounds
- Open Water Swim — unspecified distance
- 150 Drag Rope Double Unders
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Six — “Miami Meat Market”
Three Rounds for time:
Time cap: nine minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
Individual Event Seven — “Dirty Isabel”
For time:
*For every break, perform an additional three bar-facing burpees
Time Cap: seven minutes
Women’s Division Results
Results forthcoming.
Men’s Division Results
Results forthcoming.
[Related: 9 Best Stretches for CrossFit Athletes to Maximize Performance]
Team Event One — “Start Fast, Finish Faster”
Complete for time, in a relay style:
Round One:
- Athlete One: 42 Handstand Push-Ups / 240-meter row
- Athlete Two: 42 Pistols / 240-meter row
- Athlete Three: 42 Chest-to-Bar Pull-Ups / 240-meter row
- Athlete One: 42 Handstand Push-Ups / 420-foot shuttle run
- Athlete Two: 42 Pistols / 420-foot shuttle run
- Athlete Legacy: 42 Chest-to-Bar Pull-Ups / 420-foot shuttle run
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Two — “Chasing Waterfalls”
Complete for Time, in a relay style:
Part A:
Part B:
Three Rounds For Time
- 15 D-Ball Cleans — Men: 150 pounds | Women: 100 pounds
- Open Water Swim — unspecified distance
- 21 D-Ball Squats
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Three — “Sync-up & Squat”
For time; 30-20-10 reps of:
Cleans — Men: 205 pounds | Women: 145 pounds. Snatches — Men: 165 pounds | Women: 115 pounds.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
[Related: Try These Cable Shoulder Workouts for Bigger, Stronger Delts]
Team Event Four — “3,2,1, Lift Off”
*30 seconds to lift; 45 seconds for transitions; two attempts per athlete.
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Five — “Holds & Climbs”
For time:
- 12 Rope Climbs* — Four climbs per team member.
- 48 Synchro Hang Cleans** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
- 12 Rope Climbs — Four climbs per team member.
- 48 Synchro Shoulder-to-Overhead** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
- 12 Rope Climbs — Four climbs per team member.
- 48 Synchro Thrusters** — Men: 53-pound kettlebells, 50-pound dumbbells, 115-pound barbells | Women:: 35-pound kettlebells, 35-pound dumbbells, 75-pound barbells
**All three athletes will do these three weightlifting movements in sync, each using one of the three available implements.
Time cap: 20 minutes
Female Team Results
Results forthcoming.
Male Team Results
Results forthcoming.
Team Event Six — “Kitchen Sync”
For time, Part A:
Teammates One & Two:
- 60 Synchro Toes-to-Bar
- 50 Box Jump Overs (total) — Men: 30-inch box | Women: 24-inch box
- 60-meter Synchro Dumbbell Overhead Walking Lunges — Men: 80-pound dumbbells | Women: 50-pound dumbbells
- 50 Dumbbell Bench Press (total)
- 60 Synchros Wall Balls — Men: 30 pounds | Women: 20 pounds
- 50-meter Handstand Walk — 50 feet each, then 25 feet each | unbroken 25-foot sections.
For time, Part B:
- 33 Synchro Single-Arm Dumbbell Snatches
- Bike (waterfall style) — Men: 22 calories | Women: 15 calories
- 33 Synchro Lateral Burpees Over Dumbbell — two jumps per rep per athlete
Featured image: @wodapalooza on Instagram
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