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. Snatch 3-3-3-3-3 Rest 2 min B. AMRAP 8 min: 8 Wall Ball 8 Burpees 8 Toes to Bar [...]

ROOKIE A. 30-20-10 Power Clean Double Unders Push Press INTERMEDIATE A. Thruster 2-1-1-2-1-1 Rest 3 min (to be taken from the ground) B. 3 Rounds for time: 5 Strict Handstand Push Ups 10 Strict Dips 15 Strict Push Ups 30 Pull Ups COMPETITOR No class for [...]

ROOKIE A1. Front Squat 10-10-10-10 Rest 1 min A2. Single KB Split Squat 12-12-12-12 (12 each leg) Rest 1 min B. AMRAP 20min: 100 Speed Steps 5 Front Squats 10 Push Ups 15 Sit Ups INTERMEDIATE A. Power Clean 2-2-2-2 Rest 2 min B. 5 Rounds for time: 20 Wall [...]

ROOKIE A. "Death By" - Pull-ups : 1 rep + 1 rep / 1 min Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min, 2 Pull-ups in the second 1 min 3 Pull-ups in the third 1 min ... Continuing this for as long as [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in 12 Push Press, 115/75 lbs 9 Toes To Bars INTERMEDIATE A. “Nate” Complete as many rounds as [...]

ROOKIE A. “Freddie” 5 Rounds for time: 13 Thrusters 13 Burpees 13 Cal Row (Dreamers start, Nightmares try to catch up - Nightmares start as soon as the dreamers finish the first round of burpees) INTERMEDIATE A. “Freddie” 5 Rounds for time: 13 Thrusters 40/25kg 13 Burpees 13 Cal Row [...]

ROOKIE A1. Pendlay Row 5-5-5-5-5 Rest 30s A2. Strict Push Ups 10-10-10-10-10 Rest 30s B. 3x AMRAP Repeats 3min: 6 Clean High Pulls 9 Sit Ups 6 Push Press Rest 1 min between rounds, continue the AMRAP where you left off. INTERMEDIATE A. Push Jerk 3-3-2-2-2 Rest 3 min B. [...]

ROOKIE A. 3 Rounds not for time: 20s Hollow Hold 5 Cat Cow 20 Russian Twists B. 3 Rounds for time: 5 Back Squats (super heavy!) 10 Supine Ring Rows 15 Over and Unders INTERMEDIATE A. Supine Ring Rows 6-6-6-6 (@3010) Rest 1 min B. 10 Rounds for time: Row [...]

ROOKIE A. AMReps 3 min: KB Swings B. AMReps 3 min: Double Unders C. AMReps 3 min: Push Press D. AMRAP 6 min: 10 KB Swings 10 Double Unders 10 Push Press INTERMEDIATE A. 3 Rounds not for time: 20 Russian Step Ups 10 Pistol negatives (box) 20s L-Sit B. [...]

ROOKIE A. Power Snatch 8-6-4-4-4-4 Rest 2 min (to be performed as 1.1.1.1.1…. not tng) B. 21-15-9 Power Snatch Knees to Elbows (x2) (R1=21PS+42KTE) INTERMEDIATE A. Overhead Squat 3-3-3-Max Reps Rest 3 min B. AMRAP in 7min: 12 Deadlifts 60/40kgkg 9 Hang Power Cleans 60/40kg 6 Push Jerk 60/40kg [...]