ROOKIE A. 3 Rounds for time: 20 Weighted Step Ups 20 Dumbell Snatch 20 Box Jumps (WSU: R1 OHD Carry, R2 Front Rack carry, R3 Suitcase carry - all one arm) INTERMEDIATE A. 3 Rounds not for time: 20 Russian Twists 10 Side Bends 30s Side Bridge (x2) B. AMRAP [...]

ROOKIE A. Supine Ring Rows (@3131) 6-6-6-6 Rest 2 min B. 3 Rounds for time: 20 Double Unders 30 Sit Ups 20 Pull Ups INTERMEDIATE A. With a running clock, every minute perform 1 lift and add 5kg. Start with an empty barbell and snatch for as long as possible. [...]

ROOKIE A. Shoulder Press 8-6-4-3-2-1-1 Rest 2 min B. 3 Rounds for time: 10 Handstand Push Ups 10 Squat Cleans INTERMEDIATE A. Shoulder Press 6-5-4-3-2-1 Rest 2 min B. 10 Rounds for time: 10 Med Ball Cleans 20/14lb 5 Handstand Push Ups (strict) COMPETITOR No class [...]

ROOKIE A. AMRAP 12min: Row 250m Max Reps Thrusters 20/15kg Max Reps Knees to Elbows (In teams of 3, one athlete at each station, row determines rotation) INTERMEDIATE A1. Front Squat 5-5-5-5 Rest 30s A2. Ring Push Ups (@3131) 5-5-5-5 Rest 1 min B. 21-18-15-12-9-6-3 Kettlebell Swings 32/24kg Sit Ups [...]

Closed Merry Christmas everyone. ROOKIE Todays workout is an annual tradition, do this in front of your decorated christmas tree and send us the pics! 100 Burpees for time INTERMEDIATE Todays workout is an annual tradition, do this in front of your decorated christmas tree and send us the pics! 100 [...]

ROOKIE Perform the movements to the tune of “12 Days of Christmas” 1 – 100 Meter Row 2 – Power Cleans (60/40kg) 3 – Ring Dips 4 – Dumbbell Ground to Overhead (20/12.5kg) 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 24/20″ 9 – Kettlebell [...]

ROOKIE A. Snatch 10-10-8-5 Rest 2 min B. 10 Rounds for time: Row 250m 15 Wall Ball Shots (In teams of two, both athletes working at the same time one on the row, one on the wall ball. When both have finished then swap) INTERMEDIATE A. Deadlift 5-5-5-5-5 Rest 2 [...]

ROOKIE A. 3 Rounds not for time: 16 Pistols (alternating) 10 DB External Rotations 10 Lat Pulls B. AMRAP 12 min: 6 Push Press (heavy!) 12 Box Jumps 24 Double Unders INTERMEDIATE A. Push Press 5-5-5-5-5 Rest 2 min B. AMRAP 20min:
2 Thrusters 70kg/45kg 10 chest-to-bar pull-ups
20 Sit Ups 80 [...]

ROOKIE A. Front Squat 6-6-6-6 Rest 2 min B. 21-15-9 Sumo Deadlift High Pull Knees to Elbows INTERMEDIATE A. 3 Rounds not for time: 30s Candlestick Hold 20 Banded Good Mornings 10 KB Suitcase deadlifts (each side) B. 5 Rounds for time: 30 Box Jumps 24/20” 15 Pistols 10 Handstand [...]