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. 6 Rounds for time: 5 Power Clean 10 Burpees over the Bar 15 Sit Ups INTERMEDIATE [...]

ROOKIE A. 5 Rounds not for time 5 Pull Ups 5 Dips B. 21-15-9 Strict Pull Ups Box Jumps (x2, 42-30-18) (In teams of two, only one athlete working at a time, partition the reps as needed) INTERMEDIATE A. Deadlift 3RM B. “Those Burpees Suck” 10 Pull-ups 20 Kettlebell Swing [...]

ROOKIE A. Shoulder Press 5-5-5-5-5 B. 7 Rounds for time: 250m Row 10 Push Ups INTERMEDIATE A. 3 Rounds not for time: 6 L Pull Ups 6 Strict Toes to Bar 12 Pistol Squats B. 3 Rounds for time 10 Handstand Push Ups 70 Squats COMPETITOR [...]

ROOKIE A. AMRAP 15min: 10 Back Squats 200m Run INTERMEDIATE A. Back Squat 1RM B. AMRAP 15m: 5 KB Snatch Right Arm 24/16kg 5 KB Snatch Left Arm 24/16 Run 200m COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. Shoulder Press 1RM B. Weighted Pull Up 1RM C. 21-15-9 reps, for time of: Clean Bar Dip INTERMEDIATE A. Shoulder Press 1RM B. Weighted Pull Up 1RM C. Elizabeth 21-15-9 reps, for time of: Clean, 135/95 lbs Ring Dip Compare to 151113 COMPETITOR No [...]

ROOKIE A. 3 rounds for time of: 20 Wall Balls 20 Sumo Deadlift High Pulls 20 Box Jumps 20 Push Press 20 Row Calories 20 Push-ups 20 Back Squats. INTERMEDIATE Today is also a benchmark day, so please log your results to beyond the whiteboard. “Zeus” 3 rounds for time [...]

ROOKIE A. AMRAP 6min: 6 Deadlifts 12 Pull Ups B. AMRAP 6min 6 Hang Power Cleans 12 Burpees INTERMEDIATE A. AMRAP 6min: 6 Deadlifts 100/70kg 12 Pull Ups B. AMRAP 6min 6 Hang Power Cleans 60/40 12 Burpees C. AMRAP 6min 6 Snatch 40/25kg 12 Air Squats . [...]

ROOKIE A. 3 Rounds not for time: 3 Forward Rolls 30s Handstand Holds 3 Backward Rolls B. 5 Rounds for time: 25 Speed Steps (right leg count) 7 Turkish Get Ups 10 Double Unders INTERMEDIATE A. 3 Rounds not for time: 3 Forward Rolls 10m Handstand Walk 3 Backward Rolls [...]

ROOKIE A. Deadlift 5-5-5-3-3-3 Rest 3 min B. AMRAP 20min: Row 300m 3 True Push Ups 3 Pike Push Ups 3 Hindu Push Ups (or dive-bomber push ups for males) (In teams of two, partners alternate whole rounds) INTERMEDIATE A. Sumo Stance Deadlift 2-2-2-1-1-1 Rest 3 min B. AMRAP 20min: [...]

ROOKIE A. 3 Rounds not for time: 10 Cossack Squats 20 DB Side bends (10 each side) 15s L-Sit B. Run 800m 40 KB Swings 32/24 Run 800m 20 KB Swings 32/24 20 Sit Ups Run 800m 40 Sit Ups INTERMEDIATE A. 3 Rounds not for time: 10 Cossack Squats [...]