ROOKIE A. 5 Rounds for time 9 Power Cleans 12 Back Squats 15 Pull Ups INTERMEDIATE A. Push Press 2-1-2-1-2-1 Rest 2 min B. 5 Rounds for time 9 Power Cleans 60/40kg 12 Back Squats 60/40kg 15 Pull Ups COMPETITOR No class for this level today [...]

ROOKIE A. Complete as many rounds in 20 minutes as you can of: 5 Deadlifts 13 push-ups 9 box jumps INTERMEDIATE A. Power Snatch 2-2-2-2-2 Rest 3 min B. Squat Snatch 1-1-1-1-1 Rest 3 min C. McGhee Complete as many rounds in 30 minutes as you can of: 275-lb. deadlifts, [...]

ROOKIE A. 3 Rounds not for time 90s Plank 90 Mountain climbers 6 Strict supine grip pull ups B. 4 Rounds for time: Run 200m 3 Chest to Bar Pull Ups 6 Pike Push Ups Push Ups 9 Knees to Elbow INTERMEDIATE A. 3 Rounds not for time 90s Plank [...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. AMREPs 2min: Double Unders B. Abmat Sit ups, 100 Reps for time C. 21-15-9 reps, for time of: Overhead Squat Burpee INTERMEDIATE A. AMREPs 2min: Double Unders B. Abmat Sit ups, 100 Reps for [...]

ROOKIE A. Shoulder Press 5-5-5-3-3-3 Rest 3min B. AMRAP 20min: Row 200m 15 Dips 10m Bear Crawl In teams of two, alternating whole rounds. Resting partner waits 10m away from dip station. Partners must tag each other at swap. INTERMEDIATE A. Shoulder Press 2-2-2-2-2-2 Rest 3min B. AMRAP 20min: Row [...]

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. 3 Rounds not for time: 8 Turkish Get ups (4 each side) 8 KB Windmills (4 each side) [...]

ROOKIE A. 5 Rounds For time: 10 Snatch 10 Pull Ups INTERMEDIATE A. Clean and Jerk 3-2-1-3-2-1 Rest 3min Loading%:85,87.5,90,85,87.5,90 B. For time: 20 Snatch 40/25kg 20 Pull Ups C. For time: 20 Clean and Jerk 60/40kg 20 Pull Ups COMPETITOR A. Sumo style Deadlift 6-6-6-6 [...]

Happy Birthday Switzerland! ROOKIE A. "Wilhelm Tell" 3 Rounds: 10 DU 20 DB Snatch - - - 10-8-6 Thruster Pull Up 200m Sprint with DB & KB between each round - - - 20-15-10 American Swing Pike Push Ups 200m Sprint with DB & KB between each round - - - 10-8-6 Deadlift [...]

ROOKIE A1. Clean Pull 4-4-4-4 No Rest A2. Power Clean 4-4-4-4 Rest 3min B. For time: 400m Run 50 Box Jumps 400m Run 50 Toes to Bar 400m Run 50 Ring Dips INTERMEDIATE A1. Deadlift 4-4-4-4 No rest A2. Clean High Pull 3-3-3-3 No rest A3. Power Clean 2-2-2-2 No [...]

ROOKIE A. 3 Round not for time: 8 Supine Ring Rows 8 True Push Ups 8 False Grip Pull ups B. 10 Rounds for time: 10 Row Calories 200m Run INTERMEDIATE A. 3 Round not for time: 8 Supine Ring Rows 8 Ring Push Ups 8 Muscle Up Transitions B. [...]