Event 1

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Adult Teams of 3

Kids Teams of 2

Adult Teams of 3

“Night Crawler”

13 Min Cap

25 M Synchronized Worm Lunge
40 Toes to Bar
25 M Synchronized Worm Lunge
30 Synchronized Worm Thruster
25 M Synchronized Worm Lunge
40 Wall Ball Shots 10’/9’
25 M Synchronized Worm Lunge
30 Synchronized Worm Thrusters
25 M Synchronized Worm Lunge
Max Effort 15’ Rope Climb in Remaining Time
*Score is total number of reps completed at 13 minute cap.

Scaling Key

Worm Weight: 200/150 for all Divisions

RX: Toes to Bar, Wall Ball Shots 30/20, Rope Climb

Masters 35+: Toes to Bar, Wall Ball Shots 20/14, Rope Climb

Intermediate/Masters 45+: Toes to Bar, Wall Ball Shots 20/14, Synchronized Worm Squat (not thruster), Rope Climb

Novice: Worm Sprint (instead of synchronized worm lunge), Hanging Knee Raise, Wall Ball Shots 20/14, Synchronized Worm Squat (instead of thruster), Scaled Rope Climb

Description and Standards

The workout begins with all 3 athletes in the starting box approximately 25M from the rig with the worm on the ground behind the starting line.

At the call of 3-2-1 go! Athletes will pick up the worm to start the Synchronized Worm Lunge towards the rig. The rep starts with the worm on the same side of all athletes’ shoulders. At the bottom, each athletes’ knee must make contact with the ground at the same time. At the top of each step, each athletes’ knees and hips must be fully extended. The athletes must alternate legs with each new stride. The rep is complete once all 3 athletes and the worm cross the 25M line. Worm Sprints begin with the worm behind the starting line and on the same shoulder for all 3 athletes. The rep is complete when the team sprints across the field and all 3 athletes and worm cross the 25M line. 

Upon completing the Worm Lunge/Sprint, one athlete will work at a time to complete 40 Toes to Bar or Hanging Knee Raises. Non-working athletes must remain near the worm, a couple feet from the rig. Teammates may switch out at any time, there is no hand tag required. The Toes to Bar rep starts with the athlete hanging from the rig with arms and hips extended and feet across the plane of the rig. The rep is complete when the athlete touches both feet to the bar between the hands at the same time. Hanging Knee Raises begin in the same manner. The rep is complete when both knees cross the crease of the hip at the same time. There will be a stepper in each lane to assist with reaching the bar.

Upon completing the 40 Toes to Bar, athletes will return to the worm to complete a 25M Synchronized Lunge/Sprint back away from the rig. 

Upon completing the Worm Lunge/Sprint, the team may keep the worm on the shoulders to begin 30 Synchronized Worm Thrusters or Squats. The Synchronized Worm Thruster movement begins with the worm on the same shoulder of all 3 athletes. Every athlete must then squat below parallel, with the hip crease clearly passing below the top of the knees at the same time. If all 3 athletes do not cross below parallel, the rep will not be credited. At the top of each worm thruster, the worm must be passed overhead to the opposite shoulder. A full lockout is not required. The rep is complete when all 3 teammates receive the worm on the opposite shoulder with hips and knees extended. The Synchronized Worm Squat begins in the same manner as the Thruster.  Every athlete must then squat below parallel, with the hip crease clearly passing below the top of the knee at the same time. If all 3 athletes do not cross below parallel, the rep will not be credited. The rep is complete when all 3 athletes simultaneously come to full hip and knee extension.

Upon completing 30 Synchronized Worm Thrusters or Squats, athletes will return to the worm to complete a 25M Synchronized Lunge/Sprint back to the rig.

Upon completing the Worm Lunge/Sprint, one athlete will work at a time to complete 40 Wall Ball Shots. Non-working athletes must remain near the worm, a couple feet from the rig. Teammates may switch out at any time, there is no hand tag required. The Wall Ball rep starts with the athlete holding the medicine ball with the crease of the hip below the knee. The rep is complete when the athlete tosses the ball and hits their designated 10’/9’ target.

Upon completing 40 Wall Ball Shots, athletes will return to the worm to complete a 25M Synchronized Lunge/Sprint back away from the rig.

Upon completing the Worm Lunge/Sprint, the team may keep the worm on the shoulders to begin 30 Synchronized Worm Thrusters or Squats. 

Upon completing 30 Synchronized Worm Thrusters or Squats, athletes will return to the worm to complete a 25M Synchronized Lunge/Sprint back to the rig.

Upon completing the Worm Lunge/Sprint, one athlete will work at a time for the remainder of the WOD to complete Max Effort Reps of Rope Climbs or Scaled Rope Climbs. Non-working athletes must remain near the worm, a couple feet from the rig. Teammates may switch out at any time, there is no hand tag required. The Rope Climb begins with the athlete’s feet on the ground at the bottom of the rope. Athletes may use a jump to initiated climb. The rep is complete when one of the athlete’s hands touches the 15’ beam atop the rope. Athletes MUST show control when descending the rope back to the ground each rep. Dropping from the top will result in a no rep! The Scaled Rope Climb begins with the athlete lying on his/her back with hands touching the ground above the shoulder and rope between legs or feet. Athletes may use their hands on the rope and their feet on the ground to pull themselves to the standing position. The rep is complete once athlete is fully standing and makes a “burpee like” jump with both feet leaving the ground. The hands may remain in contact with the rope and do not need to be placed above the head. After each rep the athlete will lower themselves back to the ground in a controlled manner. The athlete’s back must be flat on the ground and hands raised above the shoulder to touch the ground before the next rep may start. 

*Score is total number of reps completed at 13 minute cap.

Kids Teams of 2

10 Minute Cap

50ft Medicine Ball Walking Lunge
40 Sit Ups
50ft Medicine Ball Walking Lunge
20 Medicine Ball Devil Press
50ft Medicine Ball Walking Lunge
40 Medicine Ball Squats
50ft Walking Lunge
20 Medicine Ball Thrusters
50ft Walking Lunge
Max Effort Scaled Rope Climb in Remaining Time
*Score is total number of reps at 10 min cap.

Scaling Key:

8-10 Year Old: 14lb Medicine Ball

11-13 Year Old: 20lb Medicine Ball

Description and Standards

The workout begins with both kids in the starting about 50ft from the rig with the medicine ball on the ground behind the starting line. One kid will work at a time for the entirety of this event. The non-working kid will remain in the starting box. Kids may switch out at any time. There is no hand tag required. 

At the call of 3-2-1 go! One kid will pick up the medicine ball and begin a 50ft Medicine Ball Walking Lunge towards the rig. The Walking Lunge begins with the medicine ball held any way the kid would like, at waist level or above. The kid will begin with both feet behind the starting line. At the bottom of each lunge step, the kid’s knee must make contact with the ground. At the top of each step, each kids’ knees and hips must be fully extended. The kids must alternate legs with each new stride. The rep is complete once both feet and medicine ball cross the 50ft line. Kids may switch out on lunges by placing the medicine ball on the ground where the last completed rep was and allow the new kid to pick up at the exact spot where the previous kid left off. 

Upon completing the Walking Lunge, one kid will work at a time to complete 40 sit ups. The kids will perform sit ups on the ground without an Abmat. Feet and legs may be in any position as long as feet stay in contact with the ground.  The Sit Up begins with the kid on his/her back with both hands touching the ground above the shoulder. The rep is complete when the kid does the sit up movement and his/her shoulders cross the plane of the hips while sitting up. The kids must return to being on their back with both hands touch the ground above the shoulders to begin the next rep. 

Upon completing 40 Sit Ups, one kid will begin a 50ft Medicine Ball Walking Lunge back away from the rig.

Upon completing the Walking Lunge, one kid will begin 20 Medicine Ball Devil Presses. The Devil Press rep starts when the working kid drops to the ground to perform a push up with both hands on the medicine ball or ground. The chest must make contact with the ground or medicine ball. From here, the athlete will step or jump, bringing both feet directly under their hips, while holding the medicine ball. The athlete will perform a kind of snatch or swing to bring the medicine ball from the ground and complete the rep with both arms locked out overhead in one fluid motion. Hips, knees, shoulders, and arms must be locked out at full extension. The kids can pause at the shoulders and press the medicine ball if necessary.

Upon completing 20 Devil Presses, one kid will begin a 50ft Medicine Ball Walking Lunge back towards the rig.

Upon completing the Walking Lunge, one kid will begin 40 Medicine Ball Squats. The Medicine Ball Squat begins with the kid holding the medicine ball any way he/she would like to above the waist. The kid must then squat below parallel, with the hip crease clearly passing below the top of the knee. The rep is complete when the kid reaches full hip and knee extension while maintaining the medicine ball.

Upon completing 40 Medicine Ball Squats, one kid will begin a 50ft Medicine Ball Walking Lunge back away from the rig.

Upon completing the Walking Lunge, one kid will begin 20 Medicine Ball Thrusters. The Medicine Ball Thruster begins with the kid holding the medicine ball at chest or shoulder level. The kid must then squat below parallel, with the hip crease clearly passing below the top of the knee. The rep is complete when the kid reaches full hip and knee extension and thrusts the medicine ball over head to achieve full shoulder and elbow extension simultaneously. Kids may squat clean into their first rep.

Upon completing 20 Medicine Ball Thrusters, one kid will begin a 50ft Medicine Ball Walking Lunge back towards the rig.

Upon completing the Walking Lunge, one kid will work at a time for the remainder of the WOD to complete Max Effort/Reps of Scaled Rope Climbs. The Scaled Rope Climb begins with the kid lying on his/her back with hands touching the ground above the shoulder and rope between legs or feet. The kids may use their hands on the rope and their feet on the ground to pull themselves to the standing position. The rep is complete once the kid is fully standing and makes a “burpee like” jump with both feet leaving the ground. The hands may remain in contact with the rope and do not need to be placed above the head. After each rep the kid will lower themselves back to the ground in a controlled manner. The kid’s back must be flat on the ground and hands raised above the shoulder to touch the ground before the next rep may start.

*Score is total number of reps completed at 10 minute cap.