ROOKIE A. Deadlift 3RM B. AMRAP 6 min: 3 Deadlifts 6 Push Ups 9 Sit Ups INTERMEDIATE A. Overhead Squat 6-5-4-3-2-1 Rest 2 min B. 5 Round for time: 9 Deadlift 60/40kg 6 Hang Power Snatch 60/40kg 3 Overhead Squats 60/40kg COMPETITOR No class for this [...]

ROOKIE A. 6 Rounds for time: Row 250m 10 Ring Rows 10 Jumping Lunges (in teams of two, only one athlete working at a time, partners alternate whole rounds) INTERMEDIATE A. Weighted Pull Ups 5-5-5-3-3-3 Rest 3min B. For time: 42 Wall Ball 20/14lb to 10/9ft (unbroken) 21 Pull Ups [...]

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. For time: 30 Box Jumps 30 Jumping Pull-ups 30 Kettlebell Swings 30 Walking Lunges 30 Situps 30 Push [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 5 Rounds for time: 30 Wall Runs 40 Knees to Elbows (in teams of two, only one athlete working at a time, share the load as needed) INTERMEDIATE A. 3 rounds for time of: 12 [...]

ROOKIE A. AMRAP 12 min Row 250m 15 Front Squats 15 SDLHP INTERMEDIATE A. Deadlift 5-5-5-3-3-3 Rest 3 min B. 6 Rounds for time: 250m Row 15 Deadlifts 100/70kg 250m Row (In teams of two, only one athlete working at a time, partners alternate whole rounds) [...]

ROOKIE A.
28 Days Later
For time: Sandbag Run, 20/10 kg, 400 m 28 Ground To Overheads, 40/25 kg Run, 400 m 28 Box Jumps, 30/24 in Run, 400 m 28 Pull-ups 28 Dips Sandbag Run, 20/10 kg, 400 m INTERMEDIATE A.
28 Days Later
For time: Sandbag Run, 20/10 kg, 400 m 28 [...]

ROOKIE A1. Press 5-5-5-5-5 No Rest A2. Push Press 3-3-3-3-3 No Rest A2. Push Jerk 1-1-1-1-1 Rest 3 min B. “Route 66” 3 Rounds for time: Run 400m 22 Push Ups INTERMEDIATE A. Clean 5-5-4-4-4 Rest 2 min B. 9-7-5 Front Squats 100/70kg Muscle Ups COMPETITOR [...]

ROOKIE A. Row 500m TT B. Row 1k TT C. Rerow either part A or part B and beat your first score INTERMEDIATE A. 3 Rounds not for time: 8 Weighted Dips 8 Weighted Pull Ups B. For time: Row 500m 50 Ring Rows Row 500m 50 Push Ups Row [...]

ROOKIE A. Hang Squat Clean 5-5-5-3-3-3 Rest 2 min B. AMRAP 8 Min: 4 Pull Ups 8 Wall Ball Shots 16 Sit Ups INTERMEDIATE A. Push Press 6-6-5-5-4-4 Rest 2 min B. 21-15-9 Toes to Bar Snatch 50/30kg COMPETITOR No class for this level today / [...]

ROOKIE A. FGB Style for 2 Rounds: 3 min Calories Row 2 min Rest 3 min Burpees 2 min Rest INTERMEDIATE A. For time: 30 box jumps, 30-inch box 30 chest-to-bar pull-ups 30 kettlebell swings, 2 pood 30 walking lunges with 95-lb. barbell 30 knees-to-elbows 30 push presses, 95 lb. [...]