Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. WOD 1 - Scaled "They Almost Killed Kelly” AMRAP 24 min: 80 Calorie Row 40 Wall Ball Shots 14/10lb to 10/9ft 20 Box Jumps 24/20" 20 Pull Ups 20 Box Jumps 24/20" 40 Wall Ball Shots 14/10lb to 10/9ft [...]
ROOKIE A. 3 Rounds for time: Run 800m 40 KB Swings INTERMEDIATE A. 15-12-9 Thruster 60/40kg Weighted Pull Ups 20/15kg COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. Book your class [...]
ROOKIE A. 5 Rounds for time: 10 Squat Snatches 20 Double Unders INTERMEDIATE A. 5 Rounds for time: 400m Run 30 Cal Row 20 Burpees over the Erg COMPETITOR A. 3 min Max Reps Double Unders B. 15-12-9-6-3 Deadlifts 100/70kg Toes to Bar [...]
ROOKIE A. 3 Rounds not for time: 6 Tuck Sits 12 Russian Twists 24s Hollow Hold B. 4 Rounds for time: 10 Deadlifts 10 Dips 10 Dumbell Windmills INTERMEDIATE A. Front Squat 7-7-6-6-5 Rest 2 min B. AMRAP 15min: 10 Push Ups 20 Toes to Bar 10 Deadlift 100/70kg [...]
ROOKIE A. Squat Clean 8-8-8-6-6 Rest 2 min B. AMRAP 10min 10 Burpees 20 Wall Ball INTERMEDIATE A. Snatch 7-6-7-6 Rest 2 min B. For time: 30 Snatch 50/35kg 30 Clean and Jerk 50/35kg COMPETITOR No class for this level today / Pas de cours pour [...]
ROOKIE A. Every 2 Minutes on the minute for 8 Rounds (16min): Row 10 Calories 1 Strict Pull Up 1 Chest to Bar Pull Up B. Every 2 minutes on the minute for 8 Rounds (16min): Row 10 Calories 1 Strict Handstand Push Up 1 Kipping Handstand Push Up INTERMEDIATE [...]
ROOKIE A. Snatch 10-8-6-6-6 Rest 2 min B. AMRAP 15min: 10 Sit Ups 10 KB Swing 10 Box Jump Overs (add 5 reps every round - R1=10,10,10, R2=15,15,15 etc.) INTERMEDIATE A. Thruster 6-6-6-6-6 Rest 2 min B. 2 Rounds for time: 1000m Row 50 Thrusters 20/15kg 30 Pull Ups (In [...]
ROOKIE A. 3min Max Reps: Double Unders B. 21-15-9 Thrusters Double Unders Pull Ups INTERMEDIATE A. AMRAP 5 min: 5 Dips 10 Box Jumps 24/20” B. 3 Rounds not for time: 30s Hollow Hold 30s Freestanding Handstand C. AMRAP 5min: 10 Push Ups (few) 20 Double Unders [...]
ROOKIE A. 4 Rounds for time: Run 400m 40 Air Squats INTERMEDIATE A. AMRAP 24 min: 5 Handstand Push Ups 10 Pistols 15 Pull Ups 12 Deadlifts 70/45kg 9 Hang Power Cleans 70/45kg 6 Push Jerks 70/45kg COMPETITOR No class for this level today / Pas [...]
ROOKIE A. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Reps KB Swings in remaining time B. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Reps Knees to Elbows in remaining time C. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Plank Hold [...]
