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. 8 Rounds for time: 6 DB Front Squat 8 DB Hang Power Clean 10 Situps INTERMEDIATE [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Alternating EMOM for 7 Rounds: 1. Row 12 cals 2. 12 Box Jumps INTERMEDIATE A. Jack Complete as many rounds as possible in 20 mins of: 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 [...]

October is Breast Cancer Awareness Month. Today, make sure you wear pink to do your WOD and support the fight against breast cancer ROOKIE A. “MoMo” 500m Row - - - Back Squat 1RM - - - 10 Rounds: 5 Pull Ups 10 Push Ups 15 Squats - - - Shoulder Press 1RM [...]

ROOKIE A. AMRAP 8min Thrusters (The Barbell cannot touch the ground.) Rest 2min AMRAP 8min: Pull Ups (In teams of 3, only one person working at a time, share the load as needed) INTERMEDIATE A. 3 Rounds not for time: 10 Windshield Wipers 20m Bear Crawl 10 Good Mornings B. [...]

ROOKIE A. 5 Rounds: In 4 min: Row 500m 10 Burpees 1 min Iron Cross Hold (standing) (Do not start the iron cross hold until the 4 minutes are up) INTERMEDIATE A1. Weighted Dips 3-2-2-2-1-1-1-1 Rest 1 min A2. Weighted Pull Ups 3-2-2-2-1-1-1-1 Rest 1 min B. 3 Rounds For [...]

ROOKIE A. For time: 35 Knees to Elbows 45 KB Swing 55 Push Press 45 KB Swing 35 Knees to Elbows INTERMEDIATE A. Back Squats 6-6-5-5-5 Rest 3 min B. 3 Rounds for time: 30 Sit Ups 20 Pull Ups 10 Thrusters 60/40kg COMPETITOR No class [...]

ROOKIE A. Deadlift 5-5-5-5-5 B. 8 min AMRAP 10 Pass throughs 20 Lateral Jumps over Parallettes INTERMEDIATE A. Clean 6-6-6-6-6 Rest 1min Loading 75% (tng format) B. 4 Rounds for time: 45s L-Sit Hold 30 Deadlifts 60/40kg 15 Handstand Push Ups COMPETITOR No class for this [...]

ROOKIE A 10-20-30-40-50 Wall Ball Run 400m INTERMEDIATE A. Press 6-6-6-6-6 Rest 2min B. 10 Rounds for time Row 250m 15 KB Cleans 24/16kg (in teams of two, one after the other) COMPETITOR No class for this level today / Pas de cours pour ce niveau [...]

ROOKIE A. “7 Years of Pain” 7 Rounds for time: Row 287m 10 Burpee Pull Ups 9 Thrusters INTERMEDIATE A. “7 Years of Pain” 7 Rounds for time: Row 287m 10 Burpee Pull Ups 9 Thrusters 40/25kg COMPETITOR No class for this level today / Pas de [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Annie 50-40-30-20-10 Double Unders Sit Ups INTERMEDIATE A. Annie 50-40-30-20-10 Double Unders Sit Ups Compare to 160307 COMPETITOR A. Shoulder Press 1 RM B. Helen 3 rounds for time of: Run, [...]