ROOKIE A. 3 Rounds not for time: 12 Pistols 6 Weighted Pull Ups 12 Strict Push Ups B. 6 Rounds for time: Row 500m 15 Pull Ups (in teams of two, partners alternate whole rounds) INTERMEDIATE A. 3 Rounds not for time: 12 Seated Barbell External Rotation (snatch grip) 30s [...]

ROOKIE A. 4 Rounds not for time: 10 Sit Ups 10 Tuck Sits B. 9 min AMRAP: 7 KB Swings 5 Burpees Rest 5 min, then: C. 5 min AMRAP 4 KB Swings 3 Burpees INTERMEDIATE A. Front Racked Reverse Alternating Lunges 2-2-2-2-2-2-2-2-2 (each leg) Rest 1 min B. “Nasty [...]

ROOKIE A. 3 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min B. For time: Run 800m 80 Plate Ground to Overhead Run 400m 40 Plate Ground to Overhead Run 200m 20 Plate Ground to Overhead (In teams of two, run together, share the plate GTO as [...]

There are no classes today! We have our Rowathon event. ROOKIE Teams of 5 will compete to row 42km 195m! INTERMEDIATE Teams of 5 will compete to row 42km 195m! COMPETITOR A. Hang Squat Clean (3s pause in catch) 1RM B. “CrossFit Games Opern 16.1” Complete as [...]

ROOKIE A. Turkish Get Up 3-3-3 (each side) Rest 2 min B. FGB Style for 3 Rounds: 1 min Handstand Push Ups 1 min Mountain climbers 1 min Dips 1 min Pass Through Rest 1 min INTERMEDIATE A. Snatch 1 RM (work up to a heavy single) B. AMRAP 14 [...]

ROOKIE A. Deadlift 3-3-3-3-3 Rest 2 min B. 21-15-9 Row Calories Deadlift KB Swing INTERMEDIATE A1. DB External Rotation 10-10-8-8 Rest 30s A2. Lying DB Triceps Rollback Extensions 10-10-8-8 Rest 30s B. 3 Rounds for time: 7 Front Squats 85/50kg 21 Box Jumps 24/20” COMPETITOR No [...]

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. Snatch 3-3-3-3-3 Rest 2 min B. AMRAP 8 min: 8 Wall Ball 8 Burpees 8 Toes to Bar [...]

ROOKIE A. 30-20-10 Power Clean Double Unders Push Press INTERMEDIATE A. Thruster 2-1-1-2-1-1 Rest 3 min (to be taken from the ground) B. 3 Rounds for time: 5 Strict Handstand Push Ups 10 Strict Dips 15 Strict Push Ups 30 Pull Ups COMPETITOR No class for [...]

ROOKIE A1. Front Squat 10-10-10-10 Rest 1 min A2. Single KB Split Squat 12-12-12-12 (12 each leg) Rest 1 min B. AMRAP 20min: 100 Speed Steps 5 Front Squats 10 Push Ups 15 Sit Ups INTERMEDIATE A. Power Clean 2-2-2-2 Rest 2 min B. 5 Rounds for time: 20 Wall [...]

ROOKIE A. "Death By" - Pull-ups : 1 rep + 1 rep / 1 min Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in the third 1 min ... Continuing this for as long as [...]