ROOKIE A. Push Press 5-4-5-4-5 Rest 3min B. 21-15-9 Pike Push Ups Burpees Pull Ups INTERMEDIATE A1. Push Press 4-3-4-3 No Rest A2. Bent over DB Row 4-3-4-3 (30X0) Rest 1 min B. 21-15-9 Handstand Push Ups Burpees Pull Ups COMPETITOR No class for this level [...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. “Karen” For time: 150 Wall Ball 20/14lb to 10/9ft (Cap time 12min) Compare to 151012 INTERMEDIATE A. “Karen” For time: 150 Wall Ball 20/14lb to 10/9ft Compare to 151012 COMPETITOR [...]

ROOKIE A. 3 Rounds not for time: 10 GHD Sit Ups 10 Side bends 10 Candlestick to Pistols B. 40-30-20-10 KB Swings Sit Ups INTERMEDIATE A. 3 Rounds not for time: 15 GHD Sit Ups 15 Side bends 15 Candlestick to Pistols B. 50-40-30-20-10 KB Swings 24/16kg Sit Ups [...]

ROOKIE A. 18-14-10 Thrusters Pull Ups Dips INTERMEDIATE A. Front Squat 4-4-4-4 Rest 3 min B. 9-7-5 Thrusters 70/45kg Muscle Up COMPETITOR A. Push Press 1RM B. Push Press 2RM C. Push Press 3RM D. 3 Rounds Run 400m Row 500m (compare to 160714) [...]

ROOKIE A. Hang Power Snatch 5-5-5-5-5 Rest 2 min B. 2 Rounds for time: 20 Double Unders 20 Push Ups Run 400m 20 Push Ups Row 500m 20 Push Ups INTERMEDIATE A. Hang Power Snatch 5-3-1-5-3-1-1 Rest 2 min B. 2 Rounds for time: 100 Double Unders 20 Push Ups [...]

ROOKIE A. 3 Rounds for time: 400m Run 20 Box Jumps 20 Sumo Deadlift High Pulls B. Practice skill of your choice INTERMEDIATE A. 5 Rounds for time: 400m Run 20 Box Jumps 24/20” 20 Sumo Deadlift High Pulls 30/20kg B. Practice skill of your choic [...]

ROOKIE A. Back Squat 5-5-5-5 Rest 3 min B. 21-15-9 Front Squat Supine Ring Rows True Push Ups INTERMEDIATE A. Back Squat 5-5-5-5 Rest 3 min B. 21-15-9 Front Squat 60/40kg Pull Ups True Push Ups COMPETITOR A. For time: 15 Clean 30/20kg B. For time: [...]

ROOKIE A. Shoulder Press 5-5-5-5-5 Rest 3 min B. AMRAP 12 min 20 Double Unders 15 Dumbbell Snatch 25/15kg INTERMEDIATE A. Shoulder Press 5-5-5-5 Rest 3 min B. Push Press 1 set max reps with heaviest load of part A C. AMRAP 12 min 50 Double Unders 15 Dumbbell Snatch [...]

ROOKIE A. 3 Rounds not for time: 25 Russian Twists 5 Turkish Get Ups B. 4 Rounds for time: Run 400m 5 Strict Pull Ups 5 Strict Dips INTERMEDIATE A. 3 Rounds not for time: 25 Russian Twists 5 Turkish Get Ups B. 5 Rounds for time: Run 400m 5 [...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 3 rounds, 1 min per station, of (FGB Style): Burpee Power Snatch Box Jump Thruster Pull-up Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the [...]