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. 9-7-5 Handstand Push Ups Dips Push Ups B. 9-7-5 Chest to Bar Pull Ups Pull Ups Supine Ring [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 12-12-12-12 Rest 2 min B. For time: Row 500m 21 Pistols Row 400m 18 Pistols Row 300m 15 Pistols Row 200m 12 Pistols Row 100m 9 Pistols (in teams of two, both partners working at [...]

ROOKIE A. FGB Style for 3 Rounds: 60s Power Snatch 60s Mountain Climbers 60s Box Jump 60s Grass Hoppers 60s Overhead Squats INTERMEDIATE A. 3 Rounds not for time: 3 Dragon Flags 10m Handstand Walk 6 Rolling Pistols B. 3 Rounds for time: Row 500m 50 Back Extensions 50 Sit [...]

ROOKIE A. Deadlift 12-12-12-12 Rest 2 min B. 21-18-15 Burpees Speed Steps (x2, right leg count) INTERMEDIATE A. Push Press 1RM B. AMRAP 15min: 15 Calorie Row 10 Box Jumps 24/20” 5 Shoulder Press 50/35kg COMPETITOR No class for this level today / Pas de cours [...]

ROOKIE A. Cindy AMRAP 20min 5 Pull Ups 10 Push Ups 15 Squats INTERMEDIATE A1. Power Snatch 1-1-1-1-1-1 No rest A2. Snatch Balance 1-1-1-1-1-1 No rest A3. Squat Snatch 1-1-1-1-1-1 Rest 3 min B. For time: 15 Med Ball Cleans 30 Dips 15 Med Ball Cleans 30 Pull Ups 15 [...]

ROOKIE A. Press 5-3-1-5-3-1 Rest 3 min B. For time: 60 Row Calories C. For time: 30 Handstand Push Ups INTERMEDIATE A. “Chris Abattu” AMRAP 20min: 20 Calories Row 10 Toes to Bar 5 Thrusters 80/50kg COMPETITOR No class for this level today / Pas de [...]

ROOKIE A. 5 Rounds for time: 12 Wall Ball 6 Front Squat 3 Thruster INTERMEDIATE A. Weighted Dips 5-3-1-5-3-1 B. 5 Rounds for time: Run 400m 6 Muscle Ups COMPETITOR A. EMOM for 8min: 6 Snatch (tng, AFAP) B. EMOM for 8 min: Row 100m (AFAP) [...]

ROOKIE A. AMRAP 20min: 15 Kettlebell Swings 10 Weighted Sit Ups (KB) 15 Double Unders INTERMEDIATE A. Push Press 1-1-1-1-1 Rest 2 min B. AMRAP 20min: 15 Calorie Row 10 Deadlifts 60kg/40kg 5 Power Cleans 60/40kg 1 Overhead Squat 60/40kg COMPETITOR No class for this level [...]

ROOKIE A. 6 Rounds for time: 500m Row AMRAP: 10 Supine Ring Rows 10 Ring Dips (In teams of two, both athletes are working at the same time, rotation is determined by the row. Score is total ring rows and dips) INTERMEDIATE A. Snatch 1.1-1.1-1.1 Rest 2 min B. Snatch [...]

ROOKIE A. Back Squat 5-3-1-5-3-1 Rest 3 min B. AMRAP 12 min: 20 Air Squats 10 Box Jumps 10 Push Press INTERMEDIATE A. “The Walking Dead” 5 Rounds for time: 30 Wall Ball Shots 20 Walking Lunges (with Meball) 10 Strict Handstand Push Ups COMPETITOR No [...]