ROOKIE A. 6 rounds for time of: 50 Speed Steps (beaded ropes) 10 Double Unders 10 Thrusters 10 Burpee Over Bar Rest 3 mins INTERMEDIATE A. 42-30-18
Wall Ball 20/14lb to 10/9ft
Sumo deadlift high pulls 30/20kg
Box jumps 24/20”
Push presses 30/20kg
Row (calories) (In teams of two, alternating tasks as such: Round 1: [...]

ROOKIE A. For time: 10 Handstand Push Ups 40 Deadlifts 10 Handstand Push Ups 40 Row Calories 10 Handstand Push Ups INTERMEDIATE A. Weighted Dips 5-5-5-5-5 Rest 2min B. “Marco” 3 Rounds for time: 21 Pull Ups 15 Handstand Push Ups 9 Thrusters 60/40kg COMPETITOR No [...]

ROOKIE A. 5 Rounds for time: 5 Pull Ups 10 Push Ups 15 Squats B. 30 Clean & Jerk C. 5 Rounds for time: 5 Pull Ups 10 Push Ups 15 Squats (The clock does not stop or reset between A, B and C. There is no rest between A,B and C) [...]

ROOKIE A. 3 x AMReps 3min with buy in: Run 400m 10 Box Jumps Max Reps Push Press Rest 3 min between INTERMEDIATE A. Front Squat 7-5-3-7-5-3 Rest 2 min B. 3 Rounds for time: 10 front squats 85/60kg 20 chest to bar pull-ups 50 double-unders [...]

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. For time: 10 Squat Snatch 10 Dips 100 Double Unders 10 Dips 10 Squat Snatch INTERMEDIATE [...]

ROOKIE CFGO 17.2 INTERMEDIATE CFGO 17.2 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. Book your class

ROOKIE A. 2 Rounds for time: Row 500m 30 Toes to Bar Row 500m 30 Russian Twists INTERMEDIATE A. 4 Rounds for time: Row 500m 15 Push Press 60/40kg COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. 4 Rounds for time: 21 Wall Balls 20/14 lbs 15 Kettlebell Swings 12 Handstand Push ups INTERMEDIATE A. Power Clean 6-6-6-5-5-5 Rest 2 min (all reps tng) B. AMRAP 12min: 20 Walking Lunges 20 Sit Ups 20 Double Unders 20 Dips 20 Knees to Elbows 20 Box Jumps [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Tabata This!” Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 [...]

ROOKIE A. Power Clean 7-7-5-3-3 Rest 2 min B. AMRAP 9 min: 9 Calorie Row 6 Burpee to 6” target 3 Power Cleans INTERMEDIATE A. Press 6-6-6-5-5-5 Rest 2 min B. 12-9-6 Deadlifts 130/100kg Bar Muscle Ups COMPETITOR No class for this level today / Pas [...]