Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in 12 Push Press, 115/75 lbs 9 Toes To Bars INTERMEDIATE A. “Nate” Complete as many rounds as [...]
ROOKIE A. “Freddie” 5 Rounds for time: 13 Thrusters 13 Burpees 13 Cal Row (Dreamers start, Nightmares try to catch up - Nightmares start as soon as the dreamers finish the first round of burpees) INTERMEDIATE A. “Freddie” 5 Rounds for time: 13 Thrusters 40/25kg 13 Burpees 13 Cal Row [...]
ROOKIE A1. Pendlay Row 5-5-5-5-5 Rest 30s A2. Strict Push Ups 10-10-10-10-10 Rest 30s B. 3x AMRAP Repeats 3min: 6 Clean High Pulls 9 Sit Ups 6 Push Press Rest 1 min between rounds, continue the AMRAP where you left off. INTERMEDIATE A. Push Jerk 3-3-2-2-2 Rest 3 min B. [...]
ROOKIE A. 3 Rounds not for time: 20s Hollow Hold 5 Cat Cow 20 Russian Twists B. 3 Rounds for time: 5 Back Squats (super heavy!) 10 Supine Ring Rows 15 Over and Unders INTERMEDIATE A. Supine Ring Rows 6-6-6-6 (@3010) Rest 1 min B. 10 Rounds for time: Row [...]
ROOKIE A. AMReps 3 min: KB Swings B. AMReps 3 min: Double Unders C. AMReps 3 min: Push Press D. AMRAP 6 min: 10 KB Swings 10 Double Unders 10 Push Press INTERMEDIATE A. 3 Rounds not for time: 20 Russian Step Ups 10 Pistol negatives (box) 20s L-Sit B. [...]
ROOKIE A. Power Snatch 8-6-4-4-4-4 Rest 2 min (to be performed as 1.1.1.1.1…. not tng) B. 21-15-9 Power Snatch Knees to Elbows (x2) (R1=21PS+42KTE) INTERMEDIATE A. Overhead Squat 3-3-3-Max Reps Rest 3 min B. AMRAP in 7min: 12 Deadlifts 60/40kgkg 9 Hang Power Cleans 60/40kg 6 Push Jerk 60/40kg [...]
ROOKIE A. 4 Rounds for time: 5 Handstand Push Ups 10 Push Ups 400m Run INTERMEDIATE A. Weighted Pull Ups 5-4-3-5-4-3 Rest 2 min B. “Nicole” AMRAP 20min: Run 400m Max Reps Pull Ups COMPETITOR No class for this level today / Pas de cours pour [...]
ROOKIE A. 3 Rounds not for time: 8 Glute Ham Raises 8 Cossack Squats 8 Pistols B. For time: 200m Walking Lunges INTERMEDIATE A. Manmakers 3-3-3-3 Rest 3min B. 28-21-15-15-21-28 Thrusters 40/25kg Row for Calories (In teams of two, share the load as needed) COMPETITOR A1. [...]
ROOKIE A. For time: 50 Double Unders 50 Thrusters 20/15kg 30 Pull Ups INTERMEDIATE A. 3 Rounds not for time: 15 Sit Ups 15 Side Bends 15 Good Mornings B. 3 Rounds for time: 100 Double Unders 20 Overhead Lunges 60/40kg 4 Muscle Ups COMPETITOR No [...]
ROOKIE A. Split Jerk 12-10-8-6 Rest 2 min B. AMRAP 10 min: Row 250m 10 Dips INTERMEDIATE A. Push Press 4-4-4-4-4 Rest 2 min B. For time: 50 Dumbell Snatch 20/15kg 50 Sit Ups 40 KB Snatch 24/16kg 40 Knees to Elbow 30 KB Snatch 32/24kg 30 Toes to Bar [...]
