There are women competing at the CrossFit Games, running affiliates, coaching CrossFit as part of the Seminar Staff or the training staff in countless gyms around the world. And there are women who get up every day and walk into CrossFit gyms to better their health and fitness, and who will continue to pave the way for the young girls …What Is The Best Height For A Female CrossFit Athlete? The female CrossFit athletes who competed at the 2022 CrossFit Games varied in height from 5 '3'' to 5 '7", yet all …Coverage of the Women’s CrossFit competition at the 2021 Rogue Invitational, as re-broadcast on the CBS Sports Spectacular. This three-day event took place O...Aug 6, 2023 · Toomey won the CrossFit Games in 2017, 2018, and 2019, making her the first ever three-time Fittest Woman on Earth.™ She spoke to BarBend and said that while her calories increase as the season ... The Girls WODs. “The Girls” refers to a collection of original named WODs (workouts of the day) created by CrossFit founder, Greg Glassman. The original girls: A 2004 CrossFit Journal article explains that the original Girls from 2003 were “ Angie ,” “ Barbara ,” “ Chelsea ,” “ Diane ,” “ Elizabeth ,” and “ Fran .”. Kara Saunders, 30 years old. After only one year of training, this famed Aussie made her …Oct 18, 2019 · The Grace "Girl" WOD. Score: Grace is scored “for time,” which means you complete the WoD as fast as possible. Goal times: 6–7 minutes for beginners; 4–5 minutes for intermediate athletes; 3–4 minutes for advanced athletes; less than 3 minutes for elite athletes. Equipment Needed: Barbell and bumper plates.The best AT HOME NO EQUIPMENT NEEDED CROSSFIT WORKOUT you can do. Get ready to challenge every muscle in your body today in this CrossFit Style workout right...Oct 22, 2019 · Top Female CrossFit Athletes. With the social aspect of the sport, it’s no surprise that women athletes have taken over the CrossFit game. The following women are strong and proud, thanks to CrossFit: 1. Katrín Davíðsdóttir. Katrin, an athlete from Iceland, held the title of “Fittest Woman on Earth” at the CrossFit games in 2015 and 2016.⚡️ ELEMENT: Daily at-home CrossFit program for all; ⚡️ ATHENA: Daily at-home CrossFit program for women; ⚡️ Beastmode: Save hours designing your own training program; ⚡️ Coach Plus: Build your remote coaching businessAug 1, 2023 · 1. Cassidy Lance-McWherter. This five-time CrossFit Games athlete has moved away from high-level CrossFit competition and has embarked on a path of trying to become pregnant and start a family ...Jan 6, 2020 · The 2020 CrossFit Open national champions are announced. Across the world, 239 individuals have won the right and will receive invitations to represent their country at the 2020 Reebok CrossFit Games in Madison, Wisconsin. This year, CrossFit crowns seven additional champions from countries new to the CrossFit Open, …Jan 30, 2023 · Best CrossFit Barbell for Women: Fringe Sport Wonder Woman Barbell (Bearings) Best Women’s Barbell for the Money: REP Sabre Barbell 15kg. Best Powerlifting Barbell for Women: Rogue Bella Bar 2.0 ... Feb 1, 2023 · 10,000 points are awarded to the male and female winners of the CrossFit Games. Remaining athletes will receive points based on their placement/finish. The bottom line: The new worldwide ranking system is a step towards a more consistent and stable foundation for the sport of fitness. This creates an objective, performance-based way to …Beginners: The average weight for women who are new to CrossFit typically falls within the range of 120-150 pounds. Intermediate: As women progress in their CrossFit journey and build more muscle, the average weight can range from 140-170 pounds. Advanced: Elite CrossFit athletes, who have been training for several years and have significant ...View the worldwide rankings for the 2023 season. New for the 2023 season, CrossFit has implemented a worldwide ranking system for athletes who compete as individuals. All athletes who registered for the Individual Quarterfinal in 2022 will be included in the worldwide ranking. Updated worldwide rankings will be published periodically …Aug 28, 2023 · Hungarian CrossFitter Laura Horvath started the 2022 season on her back foot. She finished 103rd worldwide in the CrossFit Open, down from 52nd in 2021 and 10th in 2020, and dropped from first in ...This past week the 2020 Dubai Crossfit Championship, the 2nd Crossfit HQ sanctioned competition of 2020 took place and in event 4 we got to see what the women were capable of. 1 rep max clean and jerk.. When looking at these numbers keep in mind that the 2 top women in this event weigh only 152 pounds (Sara Sigmundsdottir) …This past week the 2020 Dubai Crossfit Championship, the 2nd Crossfit HQ sanctioned competition of 2020 took place and in event 4 we got to see what the women were capable of. 1 rep max clean and jerk.. When looking at these numbers keep in mind that the 2 top women in this event weigh only 152 pounds (Sara Sigmundsdottir) …We will start with 5 women, then add 5, then another 5, until all 40 elite female individuals who have qualified* for the 2023 NOBULL CrossFit Games are here. *Qualifications are always pending drug tests, and we acknowledge the possibility (although we hope not) that this list can change based on potential drug failures and subsequent …Mar 8, 2022 · Jennifer Hunter-Marshall Can Do It All. Wife, mother of two, former competitive bodybuilder, artist, affiliate owner, CrossFit Level 4 Coach, 2014 CrossFit Games masters athlete, three-time Regionals athlete, and CrossFit Seminar Staff Flowmaster — Jennifer Hunter-Marshall is a well-known figure in the CrossFit space. Dec 26, 2020 · Enjoy this look back at Split Triplet from the 2019 CrossFit Games, featuring Kristin Holte, Tia-Clair Toomey - Athlete, Jamie Simmonds, Katrin Davidsdottir,... 10. Gabriela Migala Gabriella is one of the top female CrossFit athletes as of 2023 who was ranked second in Europe's quarterfinals. Photo: @gabimiga (Modified by author) Source: . Instagram Back squat: 150 kilograms or 331 pounds Nationality: Polish Gabriella is one of the top female CrossFit athletes as of 2023 who was ranked second …Women CrossFit training is a steppingstone to better overall health – but also a huge increase in your physical capabilities – and often a massive boost in confidence. Benefits of Women CrossFit Training. There are some serious benefits to women CrossFit training. First, it introduces more women to the strength training and hard workouts ...Welcome to CrossFit stories a CrossFit Motivation video to inspire others to learn and join the community of Crossfiters! Stay tune for the first episode ne...In an article titled “ CrossFit Training During Pregnancy and Motherhood: A New Scientific Frontier,” Dr. Cooker Perkins wrote, “The first guidelines about what women can and can’t do with respect to aerobic exercise during pregnancy were published in 1985.Because the guidelines were based on what science knew (and did not know), …The Best CrossFit Shoes for Women - Our Top Picks. Best Overall: NOBULL Ripstop Runner. Best Reebok: Reebok Nano X2. Best with Ankle Support: NOBULL High-Top Trainer. Best for Running: NOBULL Ripstop Runner. Best Budget: Reebok Nanoflex TR. Best for Wide Feet: GORUCK Ballistic Trainer. Best for Everyday …These women have not only conquered the sport but have also become idols of fitness and empowerment. In this article, we’ll delve deeper into the hottest female Crossfit athletes out there, exploring their accomplishments and what sets them apart in the field. 25 Colleen Fosch. EARNED. Not given.CrossFit workouts include lots of dynamic movements and heavy lifts. This combination of high-intensity interval training and weightlifting maximizes workout gains by revving your heart rate and burning out your muscles. To gain all the advantages of a CrossFit workout, you need solid CrossFit gear—especially sturdy, stable shoes. …This is the pursuit of fitness, and the ability to maintain that fitness throughout your life is a defining measure of health. CrossFit At Home is a place to access the necessary tools—functional movement, simple nourishment—to sustain and preserve your health at home. All. Meals.The Rise of Women in Crossfit: It’s Not All Deadlifts and Roses. Meet Well+Good’s fitness historian, Natalia Petrzela, PhD, a history professor at The New School in New York City and a premier ...Aug 6, 2023 · Toomey won the CrossFit Games in 2017, 2018, and 2019, making her the first ever three-time Fittest Woman on Earth.™ She spoke to BarBend and said that while her calories increase as the season ... Aug 16, 2023 · The top 30 fittest women in the world put in work and put on a show in Olympic Total — Individual Test 9 of the 2023 NOBULL CrossFit Games. Feel the energy f... 40 wall-ball shots. 30 cleans. 20 muscle-ups. ♀ 14-lb ball to 9-ft target, 95-lb cleans. ♂ 20-lb ball to 10-ft target, 135-lb cleans. Workout Description & Scorecard. 23.1 brought to you by. Download the workout description and scorecard for your division: Workout Description.2023 Individual Quarterfinal Workout WomenJul 19, 2018 · Sara-Brooke. CrossFit boasts a huge number of amazing transformation stories, but this also includes many Incredible Body Transformations of top CrossFit Games athletes. Check out all the photos below to witness some of the incredible changes that have been made by these elite athletes. Our favourites include Sam Briggs, Kara …CrossFit team names can be motivational and strong, yet also funny. While our list is broken into male, female, and coed options below, your team name isn’t restricted by gender. We’ve organized the list this way because some teams want gender-specific names, but your team is free to choose whatever option suits it best!Clever Female Crossfit Team Names. 1. Wonder Women ♀️ 2. Femme Fatale Fitness 3. The Crossfit Queens 4. Iron Maidens ⚔️ 5. Fit and Fabulous Females ♀️ 6. Sweating Sisters ♀️ 7. Girls Gone Strong 8. The Powerhouse Princesses 9. Crossfit Divas 10. The Mighty Mermaids ♀️ 11. Athletic Amazons ️♀️ ♀️ 12. …Sep 17, 2020 · Here are the top five women and men for event seven: Awful Annie — Top Five Women. Tia-Clair Toomey, 8:01; Kara Saunders, 8:54; Brooke Wells, 9:10; Haley Adams, 9:19; Ragnheiður Sara ...Custom Women's Workout Shoes. 6 Colors. $180. Nike Metcon 9 By You ... What are Nike's Best Shoes for CrossFit? Sports & Activity. Finding a Good Shoe for Jumping Rope. Buying Guide. …Julie Hougard Nielsen. Julie Hougard earned the title of Fittest woman in Denmark for the second year in a row, she was 74th at the 2020 Open and even more impressive is she’s currently a doctor who was studying when she won her first National championship. We can’t wait to see what she brings to the 2020 CrossFit Games which …40 wall-ball shots. 30 cleans. 20 muscle-ups. ♀ 14-lb ball to 9-ft target, 95-lb cleans. ♂ 20-lb ball to 10-ft target, 135-lb cleans. Workout Description & Scorecard. 23.1 brought to you by. Download the workout description and scorecard for your division: Workout Description.GET Rx ACCESS. Seventy women, ten in each of the seven divisions, will battle for podium spots in the Masters Divisions during three days of competition at the 2022 NOBULL CrossFit Games in Madison, WI. For the women’s field, three champions return to defend their titles. The ten athletes in each division battled it out in the online Semifinals.When it comes to the average weight of female CrossFit athletes, it’s essential to understand that it varies depending on individual factors such as height, body composition, and training goals. While there is no one-size-fits-all answer, research suggests that the average weight of female CrossFit athletes ranges from **125 to 160 pounds**.CrossFit has gained popularity among women worldwide, offering a unique approach to fitness that promotes strength, empowerment, and confidence. In this blog, we'll explore the benefits of CrossFit specifically for women, highlighting how this dynamic training program can transform not only physical fitness but also mental well-being.Read More The Angry Woman With the Puke Bag. Nutrition: The Teeter-Totter 5. Anyone who wants the full benefit and results of CrossFit must understand—and then act on the information—that nutrition is the foundation for all the other work you do in the name of athletic development and elite health. The key, of course, is hormones, which ...Danielle Brandon and Dani Speegle closed out Day 2 at the West Coast Classic with a back-and-forth battle in Regionals Finale 2017. The race for first came d...Aug 24, 2022 · August 24, 2022. Best of the Women’s Competition — 2022 CrossFit Games. Fittest Woman on Earth Tia-Clair Toomey wins her sixth championship title, Mal O’Brien becomes the youngest athlete to stand on the podium, and Laura Horvath earns back-to-back podium finishes. Check out top moments from the 2022 NOBULL CrossFit Games. BarBend spoke with 14 female athletes — all CrossFit Games qualifiers between the ages of 15 and 32, including three-time champion Tia-Clair Toomey — and discovered 13 of them track their ... This is the pursuit of fitness, and the ability to maintain that fitness throughout your life is a defining measure of health. CrossFit At Home is a place to access the necessary tools—functional movement, simple nourishment—to sustain and preserve your health at home. All. Meals. Movements. Workouts. CrossFit can help women build a strong foundation for pregnancy, ensuring their bodies are well-prepared for the physical demands of carrying a baby. Moreover, CrossFit can assist in postpartum recovery, helping new mothers regain their strength and stamina while easing back into exercise.Two more to watch: CrossFit Invictus athlete Jenn Ryan, second at the Games last season, and Brazil’s Andreia Pinheiro also cannot be overlooked. Pinheiro topped all 40-44-year-old women at the Age Group Semifinals while Ryan was second, and both also competed at Semifinals as individuals this season. Women’s 45-49 DivisionAug 24, 2022 · August 24, 2022. Best of the Women’s Competition — 2022 CrossFit Games. Fittest Woman on Earth Tia-Clair Toomey wins her sixth championship title, Mal O’Brien becomes the youngest athlete to stand on the podium, and Laura Horvath earns back-to-back podium finishes. Check out top moments from the 2022 NOBULL CrossFit Games. Laura knows victory well, having won silver in the CrossFit games in 2018 and 2021, and bronze in 2022. But it was in 2023 that she finally secured gold and earned herself the ultimate title, 'The ...CrossFit has gained immense popularity in recent years, and one of the most intriguing aspects of this sport is the impressive physiques of female CrossFitters. Contrary to the myth that lifting heavy weights will make women bulky, CrossFit has proven to be a game-changer in redefining beauty standards and showcasing the incredible strength and …Find out how CrossFit affects body shape, plus get inspiration from top female CrossFitters. Female CrossFit workouts don't differ from …Women. 2024 open 2610 th worldwide. Queensland, Australian native,Tia-Clair Toomey rocked the CrossFit world after taking second at the 2015 Reebok CrossFit Games as a rookie—after only two years of CrossFit—and earning the distinction of Rookie of the Year. She proved it was no fluke with another second-place finish in 2016.The Girls WODs. “The Girls” refers to a collection of original named WODs (workouts of the day) created by CrossFit founder, Greg Glassman. The original girls: A 2004 CrossFit Journal article explains that the original Girls from 2003 were “ Angie ,” “ Barbara ,” “ Chelsea ,” “ Diane ,” “ Elizabeth ,” and “ Fran .”.Julie Hougard Nielsen. Julie Hougard earned the title of Fittest woman in Denmark for the second year in a row, she was 74th at the 2020 Open and even more impressive is she’s currently a doctor who was studying when she won her first National championship. We can’t wait to see what she brings to the 2020 CrossFit Games which …Roll out the barbells and turn off the clock. Watch an epic lifting event during the 2019 #CrossFitGames. Women's Clean: 1-rep clean ♀ 215-220-225-230-235-24...Jul 19, 2018 · Sara-Brooke. CrossFit boasts a huge number of amazing transformation stories, but this also includes many Incredible Body Transformations of top CrossFit Games athletes. Check out all the photos below to witness some of the incredible changes that have been made by these elite athletes. Our favourites include Sam Briggs, Kara …Official team name: Finally, make your female crossfit team name official by registering it with the league or organization you play in. Your female crossfit team name should be unique and different from other teams. Something like “The New York Dragons” is not acceptable, because it sounds too much like the real-life NFL’s New York Dragons.Read More The Angry Woman With the Puke Bag. Nutrition: The Teeter-Totter 5. Anyone who wants the full benefit and results of CrossFit must understand—and then act on the information—that nutrition is the foundation for all the other work you do in the name of athletic development and elite health. The key, of course, is hormones, which ...Aug 16, 2023 · If you’re training for a couple of hours a day five or six times a week, consider getting 250 to 1,200 grams of carbs each day. For CrossFit athletes who are doing long and intense two-a-day ... Earlier, we previewed the women’s CrossFit field as a whole for the 2022 Rogue Invitational. As the competition is drawing nearer, it’s time to take a stab at predicting the eventual finish.Kara Saunders, 30 years old. After only one year of training, this famed Aussie made her …Browse Getty Images' premium collection of high-quality, authentic Woman Crossfit stock photos, royalty-free images, and pictures. Woman Crossfit stock photos are available in a variety of sizes and formats to fit your needs.Lauren Brooks was born on July 11, 1982, in Canada, raised in Florida, and now lives in Chicago; known for her mastery of Olympic weightlifting, she is ranked 3rd in the world …55-59 — Men. Kevin Koester (650 points) 2023 CrossFit Games Champion. John Kim (550 points) Ryan Joe Hamby (530 points) 60-64 — Women. Susan Clarke (770 points) 2023 CrossFit Games Champion ...Jun 14, 2023 · The Best CrossFit Shoes for Women - Our Top Picks. Best Overall: NOBULL Ripstop Runner. Best Reebok: Reebok Nano X2. Best with Ankle Support: NOBULL High-Top Trainer. Best for Running: NOBULL Ripstop Runner. Best Budget: Reebok Nanoflex TR. Best for Wide Feet: GORUCK Ballistic Trainer. Best for Everyday Wear: Nike …Jun 14, 2023 · The Best CrossFit Shoes for Women - Our Top Picks. Best Overall: NOBULL Ripstop Runner. Best Reebok: Reebok Nano X2. Best with Ankle Support: NOBULL High-Top Trainer. Best for Running: NOBULL Ripstop Runner. Best Budget: Reebok Nanoflex TR. Best for Wide Feet: GORUCK Ballistic Trainer. Best for Everyday Wear: Nike Metcon 7. 10. Gabriela Migala Gabriella is one of the top female CrossFit athletes as of 2023 who was ranked second in Europe's quarterfinals. Photo: @gabimiga (Modified by author) Source: . Instagram Back squat: 150 kilograms or 331 pounds Nationality: Polish Gabriella is one of the top female CrossFit athletes as of 2023 who was ranked second …Feb 1, 2022 · Coverage of the Women’s CrossFit competition at the 2021 Rogue Invitational, as re-broadcast on the CBS Sports Spectacular. This three-day event took place O... In 2016, four-time CrossFit Games veteran Katrin Tanja Davidsdottir did what only two other athletes have done in the history of the CrossFit Games: win the CrossFit Games twice (Annie Thorisdottir won the Games in 2011 and 2012, and Rich Froning held the men’s title from 2011-2014). A native of Reykjavik, Iceland, the former gymnast and ... Mar 8, 2022 · Jennifer Hunter-Marshall Can Do It All. Wife, mother of two, former competitive bodybuilder, artist, affiliate owner, CrossFit Level 4 Coach, 2014 CrossFit Games masters athlete, three-time Regionals athlete, and CrossFit Seminar Staff Flowmaster — Jennifer Hunter-Marshall is a well-known figure in the CrossFit space. May 20, 2020 · In order to make your Crossfit research easier we have compiled a comprehensive list of all Crossfit Games winners from the past 14 years (2007-2022). With each year below we include the top 3 individual males, individual females, every teen division, every masters division, and teams along with each of their corresponding …This is the pursuit of fitness, and the ability to maintain that fitness throughout your life is a defining measure of health. CrossFit At Home is a place to access the necessary tools—functional movement, simple nourishment—to sustain and preserve your health at home. All. Meals.The Greatest Female CrossFit Athletes of All Time. By Jason Tebedo / December 20, 2023. CrossFit Angier is not just about challenging workouts and community spirit; it’s … 58 kg. Tia-Clair Toomey-Orr (born 22 July 1993) [3] is an Australian weightlifter and CrossFit Games athlete. After winning her sixth consecutive title at the 2022 CrossFit Games, Toomey has more title wins than any other athlete in the history of the sport. [4] 2nd Women CrossFit Invictus: 2023: 122nd Women: 27th Women North America West: 53rd Women United States: 4th Women CrossFit Invictus: 2022: 14th Women: 6th Women North America: 6th Women United States: 1st Women CrossFit Invictus: 2021: 7th Women: 4th Women North America: 4th Women United States: 1st Women CrossFit Invictus: 2020:Laura knows victory well, having won silver in the CrossFit games in 2018 and 2021, and bronze in 2022. But it was in 2023 that she finally secured gold and earned herself the ultimate title, 'The ...July 21, 2023. Top Women to Watch at the 2023 CrossFit Games. For the first time in six years, a new Fittest Woman on Earth will be named at the 2023 NOBULL CrossFit Games.
Apr 26, 2020 · 6) Under Armour Women’s Micro G Pursuit. Check Product On Amazon. One of the top CrossFit shoes for women has been developed by Under Armour, a well-reputed brand for reliable shoes. The Under Armour Men’s Micro G Pursuit Running Shoe is specially designed for women CrossFit training and intense workouts.. Sweet earth
With locations across Brooklyn, Ny, CrossFit Outbreak hosts Women’s WOD and Wine Nights and Barbells and Beer Buys Nights every other month “because CrossFit is a program that works so well in part due to the camaraderie and connection between people,” says Roller. 12 of 13. Edgar Artiga. CrossFit WOD: Mary.I will look like the women of the CrossFit games if I do CrossFit as a fitness routine. Wrong. Unless you are training 3-4 hours a day and eating in excess of your weight maintenance calories, you will be a more in-shape version on yourself. CrossFit causes injury. Wrong. CrossFit doesn’t do this, people do this to themselves.This past week the 2020 Dubai Crossfit Championship, the 2nd Crossfit HQ sanctioned competition of 2020 took place and in event 4 we got to see what the women were capable of. 1 rep max clean and jerk.. When looking at these numbers keep in mind that the 2 top women in this event weigh only 152 pounds (Sara Sigmundsdottir) …Dec 26, 2020 · Enjoy this look back at Split Triplet from the 2019 CrossFit Games, featuring Kristin Holte, Tia-Clair Toomey - Athlete, Jamie Simmonds, Katrin Davidsdottir,... Aug 6, 2023 · Parallel-Bar Pull: First-Place. Echo Thruster Final: Fourth-Place. Laura Horvath won five events in total across the four competition days at the 2023 CrossFit Games. As far as the remainder of the events go, Laura only made one mistake when she placed 27th, but, due to her numerous high placings, it did not cost her anything. Jan 10, 2024 · What I didn’t realize was my weight wouldn’t change (much). I lost about 5-10 lbs depending on the day. But I’ve gained muscle and that’s kept me somewhere between 150-155. I don’t know exactly because I don’t weigh myself regularly. Doing CrossFit for 2 years has helped me make fitness a daily lifestyle.Dani Elle Speegle is an American CrossFit athlete and fitness influencer. She first became a part of CrossFit in September 2015, when her coach encouraged he...40 wall-ball shots. 30 cleans. 20 muscle-ups. ♀ 14-lb ball to 9-ft target, 95-lb cleans. ♂ 20-lb ball to 10-ft target, 135-lb cleans. Workout Description & Scorecard. 23.1 brought to you by. Download the workout description and scorecard for your division: Workout Description.And as more women are developing an interest in endurance sports and fitness with weightlifting, Crossfit has become a favorite way to stay tuned and have fun. When we studied the database of women who compete in CrossFit, we had to stop at 45. We ruled out any woman over 30 and any woman who is not considered “hot” (i.e., a …Clever Female Crossfit Team Names. 1. Wonder Women ♀️ 2. Femme Fatale Fitness 3. The Crossfit Queens 4. Iron Maidens ⚔️ 5. Fit and Fabulous Females ♀️ 6. Sweating Sisters ♀️ 7. Girls Gone Strong 8. The Powerhouse Princesses 9. Crossfit Divas 10. The Mighty Mermaids ♀️ 11. Athletic Amazons ️♀️ ♀️ 12. … Roll out the barbells and turn off the clock. Watch an epic lifting event during the 2019 #CrossFitGames. Women's Clean: 1-rep clean ♀ 215-220-225-230-235-24... 10. Gabriela Migala Gabriella is one of the top female CrossFit athletes as of 2023 who was ranked second in Europe's quarterfinals. Photo: @gabimiga (Modified by author) Source: . Instagram Back squat: 150 kilograms or 331 pounds Nationality: Polish Gabriella is one of the top female CrossFit athletes as of 2023 who was ranked second … The Girls WODs. “The Girls” refers to a collection of original named WODs (workouts of the day) created by CrossFit founder, Greg Glassman. The original girls: A 2004 CrossFit Journal article explains that the original Girls from 2003 were “ Angie ,” “ Barbara ,” “ Chelsea ,” “ Diane ,” “ Elizabeth ,” and “ Fran .”. Kara Saunders, 30 years old. After only one year of training, this famed Aussie made her …40 wall-ball shots. 30 cleans. 20 muscle-ups. ♀ 14-lb ball to 9-ft target, 95-lb cleans. ♂ 20-lb ball to 10-ft target, 135-lb cleans. Workout Description & Scorecard. 23.1 brought to you by. Download the workout description and scorecard for your division: Workout Description..