ROOKIE A. Push Press 4-4-4-4-4 Rest 2min B. Tag Team 21-15-9 Thrusters Supine Ring Rows *In teams of two, only one athlete working at a time. I go, you go format. Athlete A does 21 thrusters, then athlete B does 21 thrusters, A 21 ring rows, B 21 rows etc. [...]
ROOKIE A. Candle Stick 3-3-3-3-3 (10sec each) Rest 1min B. 21-15-9 Deadlift Overhead Squat INTERMEDIATE A. Straddle Dragon flag 3-3-3-3-3 (10sec each) Rest 1min B. 21-15-9 Deadlift 60%1RM Overhead Squat 60%1RM ADVANCED No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]
Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull Ups 10 Push Ups 15 Air Squats INTERMEDIATE A. “Nate” Complete as many rounds as possible in 20 mins of: 2 Muscle Ups [...]
ROOKIE A. For time: 15 Clean 30 Kettlebell Swings 15 Double Unders 12 Clean 30 Kettlebell Swings 15 Double Unders 9 Clean 30 Kettlebell Swings 15 Double Unders INTERMEDIATE A1. Muscle Clean 1-1-1-1 No Rest A2. Power Clean 3-3-3-3 No Rest A3. Pause Push Jerk 1-1-1-1 Rest 3 min B. [...]
ROOKIE A. Back Squat 6-5-4-6-5-4 Rest 2min B. AMRAP 12min: 20 Calorie Row 20 Burpees 30 Sit Ups INTERMEDIATE A. Back Squat 6-3-2-6-3-2 Rest 3min Loading%:80,85,90,80,85,90 B. AMRAP 6min: 20 Calorie Row 30 Burpees *Rest about 10minutes in between efforts. Mobilise! C. AMRAP 6min: 20 DB Ground to Overhead (2x20/2x15kg) [...]
ROOKIE A. Shoulder Press 6-6-6-6 Rest 3 min B. 5 Rounds for max reps: Push Ups Supine Ring Rows C. Row 500m TT INTERMEDIATE A. Shoulder Press 6-6-6 Rest 4 min Loading 80% B. 5 Rounds for max reps: Strict Push Ups Pull Ups *If possible you could sub bodyweight [...]
ROOKIE A. Russian Twists 12-12-12-12-12 Rest 2-3min *Keep your back straight on these, no slouching. B. 4 Rounds for time: 5 Wall Climbs 10 Knees to elbows 15 Box Jumps INTERMEDIATE A. Russian Twists 18-18-18-18-18 Rest 2-3min *Keep your back straight on these, no slouching. B. 4 Rounds for time: [...]
ROOKIE CrossFit Games Open 14.5/16.5 A. 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65 lbs Bar Facing Burpee INTERMEDIATE CrossFit Games Open 14.5/16.5 A. 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65 lbs Bar Facing Burpee ADVANCED No class for this level today / Pas de cours pour ce niveau [...]
ROOKIE A. Front Rack Reverse alternating Lunges 16-16-16-16 Rest 2 min. B. AMRAP 5 min: 10 Parallette Push Ups 20 Split Jumps 30 Double Unders C. AMRAP 5 min: 20 Split Jumps 30 Double Unders 10 Parallette Push Ups D. AMRAP 5 min: 30 Double Unders 10 Parallette Push Ups 20 Split [...]
ROOKIE A. 3 Rounds for time: 15 Front Squats 15 Box Jumps 15 Push Press 15 Pull Ups 15 Snatch 15 Toes to Bar INTERMEDIATE A. Max Reps Kipping Handstand Push Ups B. 3 Rounds for time: 15 Front Squats 40/25kg 15 Box Jumps 24/20” 15 Push Press 40/25kg 15 [...]