Cinco de Mayo ROOKIE Cinco de Mayo A. “The Angry Mexican” AMRAP in 20 minutes of: 5 Box jumps 5 Handstand pushups 5 Power cleans 5 One arm thrusters right 5 One arm thrusters left INTERMEDIATE A. “The Angry Mexican” AMRAP in 20 minutes of: 5 box jumps 30/24” 5 handstand [...]

It’s MAY THE 4TH…! International Star Wars Day ROOKIE A. “Kylo Run” For time: 800m Run with MedBall Then: 50-40-30-20-10 MedBall Sit Ups Push Ups Double Unders (/2) Then: 800m Run with MedBall INTERMEDIATE A. “Kylo Run” For time: 800m Run with MedBall 20/14lb Then: 50-40-30-20-10 MedBall Sit Ups 20/14lb Push [...]

ROOKIE A. 3 Rounds for time: Row 240m 12 Power Snatch 6 Toes to Bar Row 120m Rest 1 min B. 2 Rounds for time: Row 240m 12 Power Snatch 6 Toes to Bar Row 120m Rest 1 min C. 1 Round for time: Row 240m 12 Power Snatch 6 Toes to [...]

ROOKIE A. 3 rounds for time of: Run 400 meters 30 Kettlebell Swings 30 burpees INTERMEDIATE A. “Helton” 3 rounds for time of: Run 800 meters 30 dumbbell squat cleans 50-lb. 30 burpees CF LEMAN NYON A. Technique Toes to Bar B. EMOM 6min 5-10 Kipping [...]

ROOKIE A. Front Squat 7-7-7-5-5-5 Rest 2 min B. 3x 3min AMRAP Repeats: 7 Front Squats 14 Double Unders Rest 2 min and continue the AMRAP INTERMEDIATE A. Back Squat 5-5-5 Rest 1 min B. Back Squat 1x max reps @80%1RM C. 5 Rounds for time: 750m Row 30 Overhead [...]

ROOKIE A. AMRAP 24min: 5 Tyre Flips 10 Box Jumps 20 Tyre strikes 200m Run (with hammer overhead) INTERMEDIATE A. AMRAP 24min: 5 Tyre Flips 10 Box Jumps 20 Tyre strikes 200m Run (with hammer overhead) CF LEMAN NYON No class for this location today / Pas [...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Row 2k TT INTERMEDIATE A. Row 2k TT CF LEMAN NYON No class for this location today / Pas de cours pour ce lieu aujourd'hui. Book your class [...]

ROOKIE A. 3 Rounds for time: Run 400m 30 Hang Power Snatch INTERMEDIATE A. 3 Rounds not for time: 30 Sit Ups 30s Plank (left) 15 Strict Knees to elbows 30s Plank (right) B. AMRAP 20min: 10 Thrusters 60kg 30 Double Unders 20 Burpees 30 Toes to Bar [...]

Skill day, today you will spend the majority of the class working on one skill. Snatch ROOKIE Air Squat A. For time: Row 100 Cal 200 Push Ups 300 Air Squats (In teams of two, share as needed) INTERMEDIATE A. 4 Rounds for time: 20 Push Ups 10 Snatch 40/25kg 10 [...]

ROOKIE A. 3 Rounds for time 20 Deadlifts 15 Burpees 10 Dips     INTERMEDIATE A1. Banded Good Mornings 12-12-12-12 No Rest A2. Box Jumps 12-12-12-12 No Rest A3. Dips 12-12-12-12 No Rest B. 10-9-8-7-6-5-4-3-2-1 Deadlift 100/70kg Handstand Push Ups CF LEMAN NYON     A. [...]