ROOKIE A1. Hang Power Snatch 5-5-5-5 No Rest A3. Overhead Squat 3-3-3-3 Rest 2 min B. 4 Rounds for time: 400m Run 10 Pull Ups 10 Hang Squat Snatch INTERMEDIATE A1. Snatch Pull 6-6-6-6 No Rest A2. Hang Power Snatch 3-3-3-3 No Rest A3. Overhead Squat 1-1-1-1 Rest 2 min [...]

ROOKIE A. "DT" Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps (scaling: 70% push jerk) INTERMEDIATE A. Front Squat 10-10-10-10-10 Rest 3 min B. "DT" Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 [...]

ROOKIE A. 15 Rounds for time: 400m Row 10 Burpees over the erg *Teams of 3, partners alternate whole rounds to complete 5 rounds each INTERMEDIATE A. 15 Rounds for time: 500m Row 20 Burpees over the erg *Teams of 3, partners alternate whole rounds to complete 5 rounds each [...]

ROOKIE A. 8min AMRAP 10 Thruster 5 Pull Ups B. 8min AMRAP 20 Walking Lunges 20 KB Swings INTERMEDIATE A. 3 Rounds not for time: 5m Handstand Walk 45s L-Sit 10 Overhead Pistols (PVC) B. 8min AMRAP 10 Thruster 40/25kg 10 Pull Ups C. 8min AMRAP 20 Walking Lunges 20 [...]

ROOKIE A. For time: 6 Overhead Squat 25 Knees to Elbows 12 Overhead Squat 50 Hanging Leg Raises 25 Overhead Squat 100 Sit Ups INTERMEDIATE A. Deadlift 1RM B. For time: 6 Overhead Squat 70/45kg 25 Toes to Bar 12 Overhead Squat 60/40kg 50 Knees to Elbows 25 Overhead Squat [...]

ROOKIE A. Weigh in B. Fight Gone Bad Style 6 Rounds 1 min per station: Push Press 30/20kg Box Jumps 24/20” Wall Ball 20/14lb to 10/9ft Rest INTERMEDIATE A. Weigh in B. Fight Gone Bad Style 6 Rounds 1 min per station: Push Press 30/20kg Box Jumps 24/20” Wall Ball [...]

Today is a benchmark day, please log your results to beyond the whiteboard ROOKIE 3 rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. INTERMEDIATE "Barbara" Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats [...]

ROOKIE A. Hollow Hold Hell:
3 Rounds
30s Hollow Hold
30s Hollow left side
30s Superman
30s Hollow right side B. 5 Rounds for time Row 500m Max Reps Dips INTERMEDIATE A. 3 Rounds not for time 45s Sorrensson hold 10 Good Mornings 10 Toes to Bar (51X2) B. 5 Rounds for time Row 500m [...]

ROOKIE A. Split Jerk 6-6-6-6 Rest 2 B. 15 min AMRAP 21 Knees to Elbows 21 Kettlebell Swings 21 Box Jumps INTERMEDIATE A. Split Jerk 1RM B. 15 min AMRAP 21 Knees to Elbows 21 Kettlebell Swings 24/16kg 21 Box Jumps 24/20” ADVANCED No class for this level [...]

ROOKIE A. 8-6-4-2 KB Push Press (double KB) Goblet Squats *Teams of 2, partner A 8, Partner B 8, A8, B8, A6, B6 etc. 4min cap B. 40 Calorie Row *Teams of 2, partner A 40, partner B 40 cap 5min D. For time: 20 Pull Ups 20 Burpees 2 Med ball [...]