ROOKIE A. Snatch 10-8-6-6-6 Rest 2 min B. AMRAP 15min: 10 Sit Ups 10 KB Swing 10 Box Jump Overs (add 5 reps every round - R1=10,10,10, R2=15,15,15 etc.) INTERMEDIATE A. Thruster 6-6-6-6-6 Rest 2 min B. 2 Rounds for time: 1000m Row 50 Thrusters 20/15kg 30 Pull Ups (In [...]

ROOKIE A. 3min Max Reps: Double Unders B. 21-15-9 Thrusters Double Unders Pull Ups INTERMEDIATE A. AMRAP 5 min: 5 Dips 10 Box Jumps 24/20” B. 3 Rounds not for time: 30s Hollow Hold 30s Freestanding Handstand C. AMRAP 5min: 10 Push Ups (few) 20 Double Unders [...]

ROOKIE A. 4 Rounds for time: Run 400m 40 Air Squats INTERMEDIATE A. AMRAP 24 min: 5 Handstand Push Ups 10 Pistols 15 Pull Ups 12 Deadlifts 70/45kg 9 Hang Power Cleans 70/45kg 6 Push Jerks 70/45kg COMPETITOR No class for this level today / Pas [...]

ROOKIE A. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Reps KB Swings in remaining time B. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Reps Knees to Elbows in remaining time C. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Plank Hold [...]

ROOKIE A. For time: 30 Power Cleans 30 Split Jerks INTERMEDIATE A. EMOM for 5 Rounds (30min:) 15 KB Swings 24/16kg 30s Hollow Hold 15 Ring Rows 30s Side Hollow 15 Box Jumps 24/20” 30s Side Hollow COMPETITOR No class for this level today / Pas [...]

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. Push Press 10-8-6-4 Rest 2 min B. For time: 42 Wall Ball 21 Pull Ups 30 Wall Ball [...]

ROOKIE A. AMRAP 15 min: 20 Overhead Walking Lunges 20 Plate to Overhead 20 Hollow Rock INTERMEDIATE A. For time: 25 Push Ups 75 Sit Ups 50 Push Ups 50 Sit Ups 75 Push Ups 25 Sit Ups COMPETITOR No class for this level today / [...]

ROOKIE A. 3 Rounds For time: Row 1000m 30 Burpee Box Jumps (in teams of two, share the load as needed) INTERMEDIATE A. 3 Rounds for max reps: 3min Row for Calories 1min Pull Ups 1min Chest to Bar Pull Ups 1 min Rest COMPETITOR No [...]

ROOKIE A. Back Squat 10-10 Rest 2 min B. 21-15-9 Back Squat Double Unders Sit Ups INTERMEDIATE A. 8 min AMRAP: Shoulder to Overhead 50/35kg (each time you break, 50 Double Unders) B. 8 Min AMRAP: Hang Power Clean 70/45kg (each time you break, 30 Air Squats) [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Baseline” For time: Row 500m 40 Air Squat 30 Sit Ups 20 Push Ups 10 Pull Ups INTERMEDIATE A. 2015 Regional Event 6 5 rounds for time of: 25 Row (calories)s 16 Chest-to-bar Pull-ups 9 Strict [...]