ROOKIE A. 4 Rounds for time: 15 Knees to Elbow 10 Sumo deadlift High Pull 5 Power Snatch INTERMEDIATE A. Hang Power Clean 2-2-2-1-1-1 Rest 3min B. 3 Rounds for time: Row 500m 21 KB Swings 12 Box Jumps 24/20” COMPETITOR No class for this level [...]

ROOKIE A. Weighted Pull Ups 5-5-5-5-5 (@3010) Rest 3 min B. Alternating EMOM for 5 Rounds Row 12/10 Calories 6 Pull Ups (unbroken) 12 Push Ups (strict) INTERMEDIATE A. Weighted Strict Chest to bar Pull Ups 5-5-5-5-5 B. “GI Jane” For time: 100 Burpee Pull Ups [...]

ROOKIE A. For time: 30 Manmakers INTERMEDIATE A. For time: 30 Snatch 50/30kg (Run 400m each time you break the Snatches - scale the load so that you can get about 6 reps unbroken) COMPETITOR No class for this level today / Pas de cours pour [...]

ROOKIE A. 3 Rounds for time: 400m Run 20 Ground to Overhead (plate) INTERMEDIATE A. 3 Rounds not for time: 60s Plank Hold 60s Side Plank (Left) 60s Handstand Hold 60s Side Plank (Right) B. AMRAP 15min: 15 Ring Dips 15 Toes to Bar 15 Thrusters 60/40kg [...]

ROOKIE A. For time: 10 Box Jumps 20 Walking Lunges 30 Sit Ups 20 Walking Lunges 10 Box Jumps (Rest 5 min between) B. For time: 10 Box Jumps 20 Walking Lunges 30 Sit Ups 20 Walking Lunges 10 Box Jumps INTERMEDIATE A. Press 2-2-2-2-2-2-2 Rest 2 min B. 21-18-15-12-9-6-3 [...]

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. FGB Style for 5 Rounds 30s KB Swings 30s Rest 30s Grasshoppers 30s Rest 30s Burpees 30s Rest [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 14 Rounds for time: Row 140m 7 Push Ups (In teams of two, only one athlete working at a time, partners alternate whole rounds. INTERMEDIATE A. Weighted Pull Up 1RM B. 50-35-20 Wall Ball, 20/14 [...]

ROOKIE A.
28 Days Later
For time: Sandbag Run, 20/10 kg, 400 m 28 Ground To Overheads, 40/25 kg Run, 400 m 28 Box Jumps, 30/24 in Run, 400 m 28 Pull-ups 28 Dips Sandbag Run, 20/10 kg, 400 m INTERMEDIATE A.
28 Days Later
For time: Sandbag Run, 20/10 kg, 400 m 28 [...]

ROOKIE A1. Press 5-5-5-5-5 No Rest A2. Push Press 3-3-3-3-3 No Rest A2. Push Jerk 1-1-1-1-1 Rest 3 min B. “Route 66” 3 Rounds for time: Run 400m 22 Push Ups INTERMEDIATE A. Clean 5-5-4-4-4 Rest 2 min B. 9-7-5 Front Squats 100/70kg Muscle Ups COMPETITOR [...]

ROOKIE A. Row 500m TT B. Row 1k TT C. Rerow either part A or part B and beat your first score INTERMEDIATE A. 3 Rounds not for time: 8 Weighted Dips 8 Weighted Pull Ups B. For time: Row 500m 50 Ring Rows Row 500m 50 Push Ups Row [...]