ROOKIE A. Deadlift 5-5-5-5 B. 3 Rounds for time: 10 Deadlifts 20 Kettlebell Swings 30 Double Under INTERMEDIATE A. 3 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min B. 5 Rounds for time: 25 KB Swings 24/16kg 25 Knees to Elbows [...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. CrossFit Games Open 11.4 Complete as many rounds as possible in 10 mins of: 60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs 10 Muscle Ups INTERMEDIATE A. CrossFit Games Open 11.4 Complete as many rounds as possible in [...]

ROOKIE A. For time: 20 Pistols 30 Toes to Bar 40 Push Ups 30 Toes to Bar 20 Pistols INTERMEDIATE A. Snatch Balance 5-4-5-3-5-2 Rest 2 min B. 5 Rounds for time: 20 Push Ups 10 Deadlifts 100/70kg COMPETITOR No class for this level today / [...]

ROOKIE A. AMRAP 7 mins: 7 Power Cleans 7 Thrusters 7 Pull-ups INTERMEDIATE A. 4 Rounds for time of: Run 400m 12 Toes to bar 12 Ring Push Ups 12 Box Jumps 24"/20" COMPETITOR No class for this level today / Pas de cours pour ce [...]

ROOKIE A. Overhead Squat 8-8-6-6 Rest 2 min B. 3 Rounds for time: 400m Run 20 Overhead Squats INTERMEDIATE A1. Overhead Squat 6-6-6-6 Rest 30s A2. Good Mornings 6-6-6-6 Rest 30s A3. Plank Hold 60s-60s-60s-60s No rest B. AMReps 5 min: Row for Calories (rest 5 min) C. AMReps 5 [...]

ROOKIE CFGO 17.3 INTERMEDIATE CFGO 17.3 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. Book your class

ROOKIE A. 3 rounds for time of: 21 Split Jumps 15 Box Jumps 9 Power Cleans 6 Dips 3 Chest to Bar Pull Ups INTERMEDIATE A. Split Jerk 5-5-5-5-5 Rest 3 min B. AMRAP 6 min: 6 Weighted Sit ups 20/14lb (medball) 6 Plyo Push Ups (one hand on medball, [...]

ROOKIE A. 6 rounds for time of: 50 Speed Steps (beaded ropes) 10 Double Unders 10 Thrusters 10 Burpee Over Bar Rest 3 mins INTERMEDIATE A. 42-30-18
Wall Ball 20/14lb to 10/9ft
Sumo deadlift high pulls 30/20kg
Box jumps 24/20”
Push presses 30/20kg
Row (calories) (In teams of two, alternating tasks as such: Round 1: [...]

ROOKIE A. For time: 10 Handstand Push Ups 40 Deadlifts 10 Handstand Push Ups 40 Row Calories 10 Handstand Push Ups INTERMEDIATE A. Weighted Dips 5-5-5-5-5 Rest 2min B. “Marco” 3 Rounds for time: 21 Pull Ups 15 Handstand Push Ups 9 Thrusters 60/40kg COMPETITOR No [...]

ROOKIE A. 5 Rounds for time: 5 Pull Ups 10 Push Ups 15 Squats B. 30 Clean & Jerk C. 5 Rounds for time: 5 Pull Ups 10 Push Ups 15 Squats (The clock does not stop or reset between A, B and C. There is no rest between A,B and C) [...]