ROOKIE A. 3 Rounds not for time: 20s L-Sit 20s T-Plank Left 20s T-Plank Right 20s Hollow Hold B. 5 Rounds for time: 400m Run 10 Back Squats 10 Box Jumps INTERMEDIATE A. 3 Rounds not for time: 20s L-Sit 20s T-Plank Left 20s T-Plank Right 20s Hollow Hold B. [...]

ROOKIE A. 3 Rounds not for time: Row 150m (AFAP) 10 Jumping Squats (35X0) 5 Kipping Pull Ups B. AMRAP 20min: 10 Deadlifts 250m Row 10 Supine Ring Rows INTERMEDIATE A. 3 Rounds not for time: Row 150m (AFAP) 10 Jumping Squats (35X0) 5 Butterfly Pull Ups B. AMRAP 20min: [...]

ROOKIE A. Alternating EMOM for 12 min: 1. 50 Speed Steps 2. 10 Elbow Push Ups 3. 50 Speed Steps 4. 10 Wide Push Ups B. AMRAP 20min: 10 Strict Knees to Elbows 200m Run 10 Strict Pike Push Ups INTERMEDIATE A. Alternating EMOM for 12 min: 1. 50 Speed [...]

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: 10 Side Bends (each side) 30s Side Plank (each side - only one [...]

Today is the Swiss Team CHallenge. Athlete registration starts at 08:30, and the first heat will start at 09:00. Athletes and judges, please review the WOD standards before the event. Spectators are welcome and encouraged to come by to say hello and cheer! The leaderboard can be found here: http://swisschallenge2016.wodcast.com More information about the STC [...]

ROOKIE A. CFG Open 14.1 AMRAP 10min: 30 Double Unders 17 Power Snatch 75lb INTERMEDIATE A1. Shoulder Press (DB or KB not BB) 12-10-10-8 No rest A2. Bent over row (DB or KB) 12-10-10-8 No Rest A3. Front Squat (Double KB) 12-10-10-8 Rest 1min B. CFG Open 14.1 AMRAP 10min: [...]

ROOKIE A. Alternating EMOM for 6 rounds (42min) 1. 5 Clean and Jerks 2. 10 Overhead squats 3. 10 Burpees 4. 20 Sit ups 5. 20 Kettlebell swings (russian) 6. 40 Mountain climbers 7. Rest INTERMEDIATE A. Alternating EMOM for 6 rounds (42min) 1. 5 Clean and Jerks 60/40kg 2. [...]

ROOKIE A. AMReps 3min with Buy in: Run 400m Max Push ups in remaining time B. AMReps 3 min with Buy in: Row 500m Max Pistols on box in remaining time C. AMReps 3min with Buy in: Run 400m Max Dips in remaining time D. AMReps 3min with Buy in: Row 500m [...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 5RM B. 21-15-9 reps of:
Deadlift
Pike push-ups INTERMEDIATE A. Back Squat 1RM B. "Diane" 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups (Compare to 151105) (Session Goal: A. Test BS B. Sub 7 min) [...]

ROOKIE A1. Weighted Sit Ups 12-12-12 No Rest A2. Windshield Wipers 12-12-12 Rest 2min B. 24 min AMRAP: 21 Push Press 21 Mountain Climber Ring rows 21 Row (calories) (In teams of two, only one athlete working at a time for a full minute, athletes swap every minute - 12 minutes total [...]