ROOKIE A. Split Jerk 6-6-6-6 Rest 2 B. 15 min AMRAP 21 Knees to Elbows 21 Kettlebell Swings 21 Box Jumps INTERMEDIATE A. Split Jerk 1RM B. 15 min AMRAP 21 Knees to Elbows 21 Kettlebell Swings 24/16kg 21 Box Jumps 24/20” ADVANCED No class for this level [...]
ROOKIE A. 8-6-4-2 KB Push Press (double KB) Goblet Squats *Teams of 2, partner A 8, Partner B 8, A8, B8, A6, B6 etc. 4min cap B. 40 Calorie Row *Teams of 2, partner A 40, partner B 40 cap 5min D. For time: 20 Pull Ups 20 Burpees 2 Med ball [...]
ROOKIE A. 4 Rounds for time: 25 Overhead Walking Lunges 25 Hang Power Cleans 25 Row (Calories) INTERMEDIATE A. Clean 1RM B. 4 Rounds for time: 25 Overhead Walking Lunges 20/15kg 25 Hang Power Cleans 30/20kg 25 Row (Calories) ADVANCED No class for this level today / Pas [...]
ROOKIE A. Weighted Pull Ups 5-3-1-5-3-1 Rest 1min B. For time: 150 Wall Ball 20/14lb to 10/9ft 150 Burpees *In teams of two, only one working at a time. INTERMEDIATE A1. Weighted Pull Ups 5-3-1-5-3-1 Rest 1min A2. Weighted Dips 5-3-1-5-3-1 Rest 1 min B. 4 Rounds for time: 9 [...]
ROOKIE A. Push Press 1RM B. Annie 50-40-30-20-10 Double Unders Sit Ups INTERMEDIATE A. Push Press 1RM B. Annie 50-40-30-20-10 Double Unders Sit Ups ADVANCED A1. Press 1-1-1-1-1 No rest A2. Push Press 2-2-2-2-2 No rest A3. Split Jerk 3-3-3-3-3 Rest 3 min B. Annie 50-40-30-20-10 Double Unders [...]
ROOKIE A. 4 Rounds for time: Run 200 meters 10 Power Clean Run 200 meters 10 Front Squat Run 200 meters 10 Shoulder to Overhead INTERMEDIATE A. Snatch 1RM B. 4 Rounds for time: Run 200 meters 10 Power Clean 60/40kg Run 200 meters 10 Front Squat 60/40kg Run 200 meters 10 Shoulder to Overhead 60/40kg COMPETITORS A. Every 3 [...]
ROOKIE A. Back Squat 1RM B. CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in 25 Deadlifts, 275/185 lbs 15 [...]
ROOKIE A. Shoulder Press 1RM Rest 3 min between attempts B. 6 Rounds for time 400m Run 5 Handstand Push Ups 6 Pull Ups INTERMEDIATE A. Shoulder Press 2-2-2-1-1-1 (30X0) Rest 3 min B. Muscle Ups 3-3-3-3 Rest 3 min C. 6 Rounds for time 400m Run 5 Strict Handstand [...]
ROOKIE A. 3 Rounds not for time: 5 skin the cats 15sec LSit 5 Negative Toes to Bar B. AMRAP 24 min: 100 Row (Calories) 100 Overhead Squats 100 Knees to Elbows *In teams of two, only one person working at a time, partition the reps as needed. INTERMEDIATE A. [...]
ROOKIE A. 3 Rounds not for time: 5 skin the cats 15sec LSit 5 Negative Toes to Bar B. AMRAP 24 min: 100 Row (Calories) 100 Overhead Squats 100 Knees to Elbows *In teams of two, only one person working at a time, partition the reps as needed. INTERMEDIATE A. [...]