ROOKIE A. (15min - Handstand Practice) B. 5 Rounds for time 10 Knees to Elbow 10 Push Press 10 Sumo Deadlift High Pull INTERMEDIATE A. 3 Rounds not for time: 30s Handstand Hold 15 Wall Runs 5m Handstand Walk B. 5 Rounds for time 15 Toes to Bar 10 Push [...]

ROOKIE A. Thruster 5-5-5-3-3-3 Rest 3min B. 4 Rounds for time Row 500m 3 Thruster (you pick the load, record load and time) INTERMEDIATE A. Thruster 2-2-2-1-1-1 Rest 3-4min B. 4 Rounds for time Row 500m 1 Thruster (you pick the load, record load and time) ADVANCED No [...]

ROOKIE A. 3 Rounds not for time: 10 Pull Ups 5 Toes to Bar 10 Pistols B. AMRAP 20min: 25 Push Ups 50 Air Squats 25 Double Unders (in teams of two, only one person working at a time, athletes alternate tasks) INTERMEDIATE A. 3 Rounds not for time: 10 [...]

ROOKIE A. Back Squat 5-5-3-3-1-1 Rest 3 min B. 4 Rounds for time: 20 Cal Row 10 GHD Sit Ups (to parallel) INTERMEDIATE A. Back Squat 2-2-2-1-1-1-1-1-1 Rest 3-4min B. 4 Rounds for time: 20 Cal Row 20 GHD Sit Ups ADVANCED No class for this level today [...]

ROOKIE A. Sphinx Push Ups 5-5-5-5-5 Rest 2 min B. 3 rounds for time of: Run, 400 m 30 Box Jumps 30 Wall Balls INTERMEDIATE A. Undergrip Single Bar Dips 5-5-5-5-5 Rest 2 min B. Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 [...]

ROOKIE A. For time (with buy in): Row 1,000 - - - - then 4 rounds for time: 10 Front Squat 5 Strict Pull Ups 5 Strict Dips 10 Kettlebell Swings INTERMEDIATE A. Press 2-1-2-1-2-1-2-1-2-1 Rest 3 min B. For time (with buy in): Row 1,000 - - - - [...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Max Reps Strict Pull Ups B. Max Reps Strict Bar Dips C. Max Reps Kipping Pull Ups D. Max Reps Kipping Ring Dips E. AMRAP 12 min: 400m Run 5 Deadlifts (pick your own load for the deadlifts) [...]

ROOKIE A. 5 Rounds not for time: 2 Pistol Squat Hold 2 Handstand Hold 2 Pull Up holds (use a plate to counterbalance in front if you have trouble holding the pistol) B. AMRAP 8 min: 8 Manmakers 16 Box Jump Overs INTERMEDIATE A. 5 Rounds not for time: 2 [...]

ROOKIE A. 3 AMRAP Repeats of 3min: 20 Jumping Pull Ups 20 Kettlebell Swings 20 Knees to Elbows Rest 3min between AMRAPs, continue the AMRAP where you left off (rest 5-10min before B) B. 3 AMRAP Repeats of 3min: 20 Wall Ball Shots 20 Burpees 20 Double Unders Rest 3min between AMRAPs, [...]

ROOKIE A1. Bar Dips 6-6-6-6-6 Rest 1 min A2. Pull Ups 6-6-6-6-6 Rest 1 min B. 3 Rounds for time: 15 Hang Clusters 15 Pull Ups 15 Pike Push Ups 15 Calorie Row INTERMEDIATE A1. Russian Dips 8-8-8-8 Rest 1 min A2. Chest to Bar Pull Ups 8-8-8-8 Rest 1 [...]