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. Bear Complex 7-7-7-7-7 Rest as needed between sets (This counts as one set: 1. Power Clean 2. Front [...]

ROOKIE A. 10 Rounds for time: 5 Pull Ups 10 Push Ups 10 DB Step Ups 20" INTERMEDIATE A. Split Jerk 8-8-8 B. Split Jerk 3-2-1 B. 3 Rounds for time: 100 Speed Steps (beaded ropes) 50 Russian Twists 25 Up Downs COMPETITOR No class for [...]

ROOKIE A. Alternating EMOM for 20 min: 1. 12 Double Unders 2. 6 Snatch INTERMEDIATE A. Power Clean 7-7-7-7-7 Rest 2 min B. 5 Rounds for time: 3 Cleans 85/55kg 15 KB Snatch 24/16kg (alternating) COMPETITOR No class for this level today / Pas de cours [...]

ROOKIE A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In teams of 2, partners alternate whole rounds. Partners can only switch on completion of ‘secret handshake’ INTERMEDIATE A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. WOD 1 - Scaled "They Almost Killed Kelly” AMRAP 24 min: 80 Calorie Row 40 Wall Ball Shots 14/10lb to 10/9ft 20 Box Jumps 24/20" 20 Pull Ups 20 Box Jumps 24/20" 40 Wall Ball Shots 14/10lb to 10/9ft [...]

ROOKIE A. 3 Rounds for time: Run 800m 40 KB Swings INTERMEDIATE A. 15-12-9 Thruster 60/40kg Weighted Pull Ups 20/15kg COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. Book your class [...]

ROOKIE A. 5 Rounds for time: 10 Squat Snatches 20 Double Unders INTERMEDIATE A. 5 Rounds for time: 400m Run 30 Cal Row 20 Burpees over the Erg COMPETITOR A. 3 min Max Reps Double Unders B. 15-12-9-6-3 Deadlifts 100/70kg Toes to Bar [...]

ROOKIE A. 3 Rounds not for time: 6 Tuck Sits 12 Russian Twists 24s Hollow Hold B. 4 Rounds for time: 10 Deadlifts 10 Dips 10 Dumbell Windmills INTERMEDIATE A. Front Squat 7-7-6-6-5 Rest 2 min B. AMRAP 15min: 10 Push Ups 20 Toes to Bar 10 Deadlift 100/70kg [...]

ROOKIE A. Squat Clean 8-8-8-6-6 Rest 2 min B. AMRAP 10min 10 Burpees 20 Wall Ball INTERMEDIATE A. Snatch 7-6-7-6 Rest 2 min B. For time: 30 Snatch 50/35kg 30 Clean and Jerk 50/35kg COMPETITOR No class for this level today / Pas de cours pour [...]

ROOKIE A. Every 2 Minutes on the minute for 8 Rounds (16min): Row 10 Calories 1 Strict Pull Up 1 Chest to Bar Pull Up B. Every 2 minutes on the minute for 8 Rounds (16min): Row 10 Calories 1 Strict Handstand Push Up 1 Kipping Handstand Push Up INTERMEDIATE [...]