ROOKIE A. For time: 400m Overhead Barbell Walk (clean grip) INTERMEDIATE A. For time: 400m Run 80 Wall ball shots 20/14 400m Run 60 push-ups 400m run 20 HSPU 400m Run 10 Power cleans 80/60kg COMPETITOR No class for this level today / Pas de cours [...]

ROOKIE A. Shoulder Press 5-5-5-5-5 Rest 2 min B. AMRAP 9 min: 9 Box Jumps 6 Power Cleans 6 Push Ups INTERMEDIATE A. AMRAP 7min: 8 Front Squat 60/40kg 4 Muscle Ups (rest 1 min before B) B. AMRAP 6min: 5 Jerk 60/40kg 5 Burpees over the bar (Rest 1 [...]

ROOKIE CFGO 17.1 INTERMEDIATE CFGO 17.1 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. Book your class

ROOKIE A. For time: 200 Burpees 200 Walking Lunges 200 Calories Row (In teams of two, only one athlete working at a time, partition the reps as needed, movements can be completed in any order or rep scheme). INTERMEDIATE A. “Larry” 3 Rounds for fun: 6 Turkish Get Ups 12 [...]

ROOKIE A. 3 Rounds for time: 10 Deadlift 45s Handstand Hold 60s Plank Hold 120 Speed Steps (beaded rope) INTERMEDIATE A. Back Squat 6-6-5-6-6-5 Rest 2 min B. AMRAP 20min: 5 Handstand Push Ups 10 Chest to Bar Pull Ups 15 Burpees to 6” above reach [...]

ROOKIE A. Alternating EMOM for 3 Rounds (6 min): 10 Push Press 10 Pull Ups B. Alternating EMOM for 3 Rounds (6 min): 10 Front Squat 20 Sit Ups C. For time: 15 Thrusters 15 Double Unders 30 Pull Ups 30 Double Unders 60 Sit Ups 60 Double Unders INTERMEDIATE [...]

ROOKIE A. 5 Rounds for time: 20 Wall Ball 10 Power Clean INTERMEDIATE A. For time: Row 2000m 100 Wall Ball 20/14lb to 10/9ft Row 1500m 75 Wall Ball 20/14lb to 10/9ft Row 1000m 50 Wall Ball 20/14lb to 10/9ft Row 500m 25 Wall Ball 20/14lb to 10/9ft (In teams [...]

ROOKIE A. 5 Rounds for time: 20 Wall Ball 10 Power Clean INTERMEDIATE A. For time: Row 2000m 100 Wall Ball 20/14lb to 10/9ft Row 1500m 75 Wall Ball 20/14lb to 10/9ft Row 1000m 50 Wall Ball 20/14lb to 10/9ft Row 500m 25 Wall Ball 20/14lb to 10/9ft (In teams [...]

ROOKIE A. Run, 400 m 100 Air Squats Run, 400 m 80 AbMat Sit-ups Run, 400 m 40 Pull-ups Run, 400 m 20 Dips Run, 400 m INTERMEDIATE A. For time: 50 box jumps 24/20" 20 handstand push-ups 40 box jumps 24/20" 15 handstand push-ups 30 box jumps 24/20" 10 [...]

ROOKIE A. 5 Rounds, each Round for time: Row 100m Rest at least 2 min between rounds B. 3 Rounds, each round for time: Row 250m Rest at least 3 min between rounds C. Row 500m TT D. Tabata Sit Ups INTERMEDIATE A. Deadlift 8-8-7-7-6-6 Rest 1 min B. For [...]