ROOKIE A. For time: 30 Power Cleans 30 Split Jerks INTERMEDIATE A. EMOM for 5 Rounds (30min:) 15 KB Swings 24/16kg 30s Hollow Hold 15 Ring Rows 30s Side Hollow 15 Box Jumps 24/20” 30s Side Hollow COMPETITOR No class for this level today / Pas [...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? If not, please talk to one of your coaches about your nutrition. ROOKIE A. Push Press 10-8-6-4 Rest 2 min B. For time: 42 Wall Ball 21 Pull Ups 30 Wall Ball [...]

ROOKIE A. AMRAP 15 min: 20 Overhead Walking Lunges 20 Plate to Overhead 20 Hollow Rock INTERMEDIATE A. For time: 25 Push Ups 75 Sit Ups 50 Push Ups 50 Sit Ups 75 Push Ups 25 Sit Ups COMPETITOR No class for this level today / [...]

ROOKIE A. 3 Rounds For time: Row 1000m 30 Burpee Box Jumps (in teams of two, share the load as needed) INTERMEDIATE A. 3 Rounds for max reps: 3min Row for Calories 1min Pull Ups 1min Chest to Bar Pull Ups 1 min Rest COMPETITOR No [...]

ROOKIE A. Back Squat 10-10 Rest 2 min B. 21-15-9 Back Squat Double Unders Sit Ups INTERMEDIATE A. 8 min AMRAP: Shoulder to Overhead 50/35kg (each time you break, 50 Double Unders) B. 8 Min AMRAP: Hang Power Clean 70/45kg (each time you break, 30 Air Squats) [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Baseline” For time: Row 500m 40 Air Squat 30 Sit Ups 20 Push Ups 10 Pull Ups INTERMEDIATE A. 2015 Regional Event 6 5 rounds for time of: 25 Row (calories)s 16 Chest-to-bar Pull-ups 9 Strict [...]

ROOKIE A. 20 min AMRAP: 5 Handstand Push Ups 10 Box Jumps 5 Man Makers INTERMEDIATE A. Back Squat 1RM B. 2 Rounds for time: Run 800m 50 Wall Ball 20/14lb COMPETITOR A. Hang Squat Clean (3s pause in catch) 1RM B. “CrossFit Games Opern 16.1” [...]

ROOKIE A. Deadlift 3RM (work up to a heavy triple) B. 5 Rounds for time: 12 Deadlifts 9 Front Squats 6 Power Snatch INTERMEDIATE A. “Durante Core”
5 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min B. For time: 50 Snatch 40/25kg 100 Box Jumps [...]

ROOKIE A. 21-18-15-12-9-6-3 Knees to elbow Hang Power Clean & Jerk Dips INTERMEDIATE A. Jerk 1RM (work up to a heavy single) B. For time: Row 1000m 60 Air Squats 30 Pull Ups 30 Ground to Overhead 60/40kg 30 Pull Ups 60 Air Squats Row 1000m (in teams of two, [...]

ROOKIE A. Thruster 5-3-3-5-3-3 Rest 2 min B. 4 Rounds for time: 20 Double Unders 20 Thrusters INTERMEDIATE A. Turkish Get Up 6-4-2-6-4-2 Rest as needed B. For time: 75 Push Press 35/20kg (EMOM 4 burpees, the workout starts with 4 burpees) COMPETITOR No class for [...]