ROOKIE A1. Strict Knees to Elbow 8-8-8-8 Rest 30s A2. Kettle bell Swings (russian) 15-15-15-15 Rest 30s B. "Matt" AMRAP 9min: 9 Pull-ups
18 Push-ups
27 Squats INTERMEDIATE A1. Banded Abs Pull Downs 15-15-15-15 Rest 30s A2. Banded Good Mornings 15-15-15-15 Rest 30s B. "Hard Cindy" Complete as many rounds as possible [...]

ROOKIE Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? A. Weigh in B. (Handstand Hold Practice) C. 5 Rounds for time: 10 Thrusters 10 Dips 10 Ring Rows INTERMEDIATE Today is a weigh in day! Please measure [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE For time: 10 L-Seated Shoulder Press 15 Deadlifts 25 Box Jumps 50 Jumping Pull-ups 100 Wall Balls 200 Double Unders Run, 400 m with a Medball INTERMEDIATE “Nutts” For time: 10 Handstand Push Ups 15 Deadlifts, 250/175 [...]

ROOKIE A. 9-7-5 Snatch Burpees over bar B. 9-7-5 Snatch Burpees over bar C. 9-7-5 Snatch Burpees over bar (rest as needed between B, C and D - But not more than 9 minutes) INTERMEDIATE A. Barbell Complex 5-5-5-5 Rest 2 min. (1 rep of complex = Snatch Deadlift, Power [...]

ROOKIE A. Russian Twists 24-24-24-24 Rest 1 min B. AMRAP 16min: 16 Kettlebell Swings 8 True Push Ups 8 Box Jumps 4 Bar Dips INTERMEDIATE A1. KB Sit Ups 8-8-8-8 Rest 30s A2. Russian Twists 16-16-16-16 Rest 1 min B. AMRAP 16min: 8 Strict True Push Ups 8 KB Swings [...]

ROOKIE A. Back Squat 6-6-6-6-6 Rest 2 min B. 3 Rounds for time: 15 Power Cleans 10 Supine Ring Rows Run 400m INTERMEDIATE A. Back Squat 6-6-6-6-6 Rest 2 min B. 3 Rounds for time: 15 Power Cleans 40/25kg 15 Pull Ups Run 400m ADVANCED No class for [...]

ROOKIE A. Rounds for time with Bookends: 100 Double Unders - - - 5 Rounds: 15 Snatch 15 Push Press - - - 100 Double Unders (in teams of 2, only one person working at a time, partition the reps as needed) INTERMEDIATE A. Accumulate 4 mins in a side [...]

ROOKIE A. 5 Rounds for time: Run 400m 16 Walking Lunges 16 Single Arm DB Overhead Squats(8 each arm) 16 Single Arm DB Push Press (8 each arm) INTERMEDIATE A. 7 Rounds for time: Run 400m 16 Walking Lunges 16 Single Arm DB Overhead Squats 20/15kg (8 each arm) 16 [...]

ROOKIE A. 3 Rounds not for time 5 Trap 3 Raise (each arm - 50X1) 5 DB External Rotation (each arm - 50X1) 10 Ring Push Ups B. AMRAP 10 min 10 Burpees (to Pull up bar) 10 Pull Ups INTERMEDIATE A. 3 Rounds not for time 5 Trap 3 [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. 5 rounds for time of: 5 Overhead Squats, 135 lbs 10 Toes To Bars 15 Dumbbell Hang Squat Cleans, 40 lbs 20 Double Unders INTERMEDIATE A. 5 rounds for time of: 5 Overhead Squats, 135 lbs [...]