ROOKIE A. 20 min AMRAP: 5 Handstand Push Ups 10 Box Jumps 5 Man Makers INTERMEDIATE A. Back Squat 1RM B. 2 Rounds for time: Run 800m 50 Wall Ball 20/14lb COMPETITOR A. Hang Squat Clean (3s pause in catch) 1RM B. “CrossFit Games Opern 16.1” [...]

ROOKIE A. Deadlift 3RM (work up to a heavy triple) B. 5 Rounds for time: 12 Deadlifts 9 Front Squats 6 Power Snatch INTERMEDIATE A. “Durante Core”
5 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min B. For time: 50 Snatch 40/25kg 100 Box Jumps [...]

ROOKIE A. 21-18-15-12-9-6-3 Knees to elbow Hang Power Clean & Jerk Dips INTERMEDIATE A. Jerk 1RM (work up to a heavy single) B. For time: Row 1000m 60 Air Squats 30 Pull Ups 30 Ground to Overhead 60/40kg 30 Pull Ups 60 Air Squats Row 1000m (in teams of two, [...]

ROOKIE A. Thruster 5-3-3-5-3-3 Rest 2 min B. 4 Rounds for time: 20 Double Unders 20 Thrusters INTERMEDIATE A. Turkish Get Up 6-4-2-6-4-2 Rest as needed B. For time: 75 Push Press 35/20kg (EMOM 4 burpees, the workout starts with 4 burpees) COMPETITOR No class for [...]

ROOKIE A. 3 Rounds not for time: 12 Pistols 6 Weighted Pull Ups 12 Strict Push Ups B. 6 Rounds for time: Row 500m 15 Pull Ups (in teams of two, partners alternate whole rounds) INTERMEDIATE A. 3 Rounds not for time: 12 Seated Barbell External Rotation (snatch grip) 30s [...]

ROOKIE A. 4 Rounds not for time: 10 Sit Ups 10 Tuck Sits B. 9 min AMRAP: 7 KB Swings 5 Burpees Rest 5 min, then: C. 5 min AMRAP 4 KB Swings 3 Burpees INTERMEDIATE A. Front Racked Reverse Alternating Lunges 2-2-2-2-2-2-2-2-2 (each leg) Rest 1 min B. “Nasty [...]

ROOKIE A. 3 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min B. For time: Run 800m 80 Plate Ground to Overhead Run 400m 40 Plate Ground to Overhead Run 200m 20 Plate Ground to Overhead (In teams of two, run together, share the plate GTO as [...]

There are no classes today! We have our Rowathon event. ROOKIE Teams of 5 will compete to row 42km 195m! INTERMEDIATE Teams of 5 will compete to row 42km 195m! COMPETITOR A. Hang Squat Clean (3s pause in catch) 1RM B. “CrossFit Games Opern 16.1” Complete as [...]

ROOKIE A. Turkish Get Up 3-3-3 (each side) Rest 2 min B. FGB Style for 3 Rounds: 1 min Handstand Push Ups 1 min Mountain climbers 1 min Dips 1 min Pass Through Rest 1 min INTERMEDIATE A. Snatch 1 RM (work up to a heavy single) B. AMRAP 14 [...]

ROOKIE A. Deadlift 3-3-3-3-3 Rest 2 min B. 21-15-9 Row Calories Deadlift KB Swing INTERMEDIATE A1. DB External Rotation 10-10-8-8 Rest 30s A2. Lying DB Triceps Rollback Extensions 10-10-8-8 Rest 30s B. 3 Rounds for time: 7 Front Squats 85/50kg 21 Box Jumps 24/20” COMPETITOR No [...]