ROOKIE A. For time: 500m Row 25 Burpees 25 Knees to Elbows 25 Pike Push Ups 800m Run (In teams of 4, only one athlete working at a time. Each athlete starts on the row, you cannot move to the next station until all athletes have completed the row. You cannot start [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 3 Rounds for time: 30 Air Squats 7 Dips 10 Hang Power Cleans INTERMEDIATE A. Deadlift 3RM B. “Hope For Kenya” Complete as many rounds as possible in 12 mins of: 50 Air Squats 30 [...]

ROOKIE A. Shoulder Press 3-3-3-3-3 Rest 3 min B. 12 min AMRAP: 21 Sit Ups 15 DB Step Ups 9 Push Ups INTERMEDIATE A. Behind the neck Snatch Grip Push Press 4-4-4-4-4 Rest 2 min B. 5 Rounds for time: 5 Overhead Squats 60/40kg 10 Toes to Bar 5 Hang [...]

ROOKIE A. “Ball Medicine” 5 Rounds for time: Run 200m (with Med Ball) 15 Med Ball Sit Ups 10 Med Ball Pull Ups 5 Med Ball Dips Run 200m (with Med Ball) 15 Wall Ball 10 Med Ball Step Ups 5 Med Ball to Bar INTERMEDIATE A. “Ball Medicine” 5 [...]

ROOKIE A. Every 3 minutes on the minute for 6 Rounds: 200m Run 15 Double Under INTERMEDIATE A. Overhead Lunges 8-8-8-8 (each leg) Rest 2min B. 21-15-9 Pull Ups Push Press 40/25kg Toes to Bar COMPETITOR A. Front Squat with Pause 1RM (5s pause) B. Alternating [...]

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: 40 Strict Ring Rows (Every-time you break do 4 Over/Under) 40 Pull Ups (Every time you [...]

ROOKIE A. 15 Overhead Squats - - - 5 Rounds: 8 Plate Press 8 Plate Ground to Overhead - - - 15 Overhead Squats INTERMEDIATE A. Alternating EMOM for 5 Rounds Row 20/15 calories 20 Sit Ups 20 Air Squats 20 KB Swings 24/16kg 20 Burpees Rest [...]

ROOKIE A. 4 Rounds for time: 7 Hang Power Snatch 14 Burpees INTERMEDIATE A. 3 Rounds not for time: 10s Front Lever 20s Hollow Hold 10s Back Lever B. 5 Rounds for time: 15 Thrusters 40/25kg 200m Run 25 Double Unders COMPETITOR No class for this [...]

ROOKIE A. For time: Row 1000m 20 Push Press 30 Box Jumps 40 Wall Ball INTERMEDIATE A. Front Squat 5-5-5-4-4-4 Rest 2 min B. 10 Rounds for time: 15 Push Ups 150m Row *In teams of two, one athlete rowing, the other on Push Ups. The workout ends when both [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. “Tabata” Squats Sit Ups Push Ups *Scored as total of lowest intervals INTERMEDIATE A. “Grace” For time: 135 pound Clean and Jerk, 30 reps or, "Isabel" For time: Snatch 135 pounds, 30 reps [...]