Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. 5 rounds for time of: 5 Overhead Squats, 135 lbs 10 Toes To Bars 15 Dumbbell Hang Squat Cleans, 40 lbs 20 Double Unders INTERMEDIATE A. 5 rounds for time of: 5 Overhead Squats, 135 lbs [...]

ROOKIE A. Candlestick 5 sets of 5 at 0025 B. 5 Rounds for time: 6 Handstand Push Ups 9 KB Swings 32/24 12 Box Jumps 24/20” INTERMEDIATE A. Negative Dragon Flag 5 sets of 5 at 50X1 B. 5 Rounds for time: 6 Handstand Push Ups 9 KB Swings 32/24 [...]

ROOKIE A. Hang Squat Clean 3-3-3-3-3 Rest 2 minutes B. Tabata: Air Squats Sit Ups Push Ups Pull Ups Score is the total of the lowest number of reps scored across each movement. INTERMEDIATE A1. Push Jerk 1-1-1-1-1 No Rest A2. Hang Squat Clean 3-3-3-3-3 Rest 2 minutes B. Tabata: [...]

ROOKIE Filthy Fifty 50 Box jump 50 Jumping pull-ups 50 Kettlebell swings Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 50 Back extensions 50 Wall ball 50 Burpees 50 Double unders INTERMEDIATE Filthy Fifty 50 Box jump, 24/20” 50 Jumping pull-ups 50 Kettlebell swings 16/12kg Walking Lunge, [...]

ROOKIE A. AMRAP 20min: 9 Sumo Deadlift High Pulls 7 Hang Power Clean 5 Thrusters INTERMEDIATE A. Cluster 6-6-6 Rest 2 min B. AMRAP 20min: 9 Sumo Deadlift High Pulls 40/25kg 7 Hang Power Clean 40/25 5 Thrusters 40/25kg ADVANCED No class for this level today / Pas [...]

Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? ROOKIE A. Weigh in B. Alternating E4MOM for 24 minutes: 1. Row 500m 2. Run 400m INTERMEDIATE A. Weigh in B. Alternating E4MOM for 24 minutes: 1. Row 500m 2. [...]

ROOKIE A. Push Press 1RM B. Weighted Pull Up 1RM C. Complete as many rounds as possible in 7 mins of: 7 Deadlifts 7 Push Press 14 Calorie Row INTERMEDIATE A. Push Press 1RM B. Weighted Pull Up 1RM C. Complete as many rounds as possible in 7 mins of: [...]

ROOKIE A. Alternating EMOM 24min: 1. 5 Dips 2. 240m Row (200m women) 3. 3 Snatch 4. 15 Double Unders INTERMEDIATE A. (15min - Muscle Ups Practice) B. Alternating EMOM 24min: 1. 3 Muscle Ups 2. 280m Row (235m women) 3. 3 Snatch (80%1RM) 4. 50 Double Unders [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Back Squat 1RM B. 3 rounds for time of: 30 Dumbell Squat Cleans 15 Pull-ups Run, 800 m INTERMEDIATE A. Back Squat 1RM B. ‘Badger’ 3 rounds for time of: 30 Squat Cleans, 95/65 lbs 30 [...]

ROOKIE A. AMRAP 4 min: 15 KB Swings 10 Push Ups B. AMRAP 4 min: Row for Calories C. AMRAP 4 min: 15 Box Jumps 10 Burpees D. AMRAP 4 min: Row for Calories (Rest 8-10min between AMRAPs) INTERMEDIATE A. AMRAP 4 min: 15 KB Swings 24/16 10 Push Ups [...]