Workout Of the Day ROOKIE / ALL LEVELS A. Power Snatch 4-4-4-4-4 (1.1.1.1 x 5) B. 3 Rounds for time: 10 Power Snatch 15 Squat Jumps over Bar INTERMEDIATE A. Overhead Squat 3-3-3-3-3 Rest 2 min B. Front Squat 2-2-2-2-2 Rest 3 min C. Back Squat [...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 400m Run 40 Ring Rows 500m Row 40 Push Ups 400m Run 40 Knees to Elbows 400m Run or 500m Row INTERMEDIATE A. "Dallas 5” 5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts, [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 3 Rounds for time: 20 Pistols (alternating) 10 Clean and Jerk ROOKIE / ALL LEVELS No class for this level today / Pas de cours pour ce niveau aujourd’hui. INTERMEDIATE A. Squat Snatch 6-6-6-6 Rest 2 min Tng [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 4 Rounds for time: Run 400m 20 Push Press 10m Handstand Walk INTERMEDIATE A. 3 Rounds not for time: 10 Jefferson Curls 10 Good Mornings 10 Tall Box Jumps B. For time: 100 KB Swings 24/16kg But, [...]

Workout Of the Day ROOKIE / ALL LEVELS 28 Days Later For time: Sandbag Run, 20/10 kg, 400 m 28 Ground To Overheads, 40/25 kg Run, 400 m 28 Box Jumps, 30/24 in Run, 400 m 28 Pull-ups 28 Dips Sandbag Run, 20/10 kg, 400 m [...]

Workout Of the Day ROOKIE / ALL LEVELS A. For time: 30-20-10 Thrusters Push Ups INTERMEDIATE A. Deficit Deadlift 2” 3-3-3-3-3 Rest 3 min (if new to the movement then perform 8-8-8-8-8) B. AMRAP 12min: 9 Deadlifts 60/40kg 6 Burpees over the bar 3 Shoulder to [...]

Workout Of the Day ROOKIE / ALL LEVELS A. CrossFit Games Open 11.1/14.1 Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs INTERMEDIATE Benchmark day, please log your results to beyond the whiteboard. A. CrossFit Games Open [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Overhead Squat 5-5-4-4-X Rest as needed (the X should be a max set with the load used for set 2) B. 21-15-9-15-21 Row Calories Air Squat (x2) Dips (In teams of 3, one person on each station, when all [...]

Workout Of the Day ROOKIE / ALL LEVELS A. Every 5 minutes on the minute for 20 minutes: 400m Run 21 KB Swings 12 Pull Ups INTERMEDIATE A. Front Squat 4-4-3-3-2-2 Rest 3min B. AMRAP 20min: 10 L-Pull Ups 10 Handstand Push Ups 20 KB Swings [...]

Workout Of the Day ROOKIE / ALL LEVELS A. 30-20-10 Sit Ups Box Jumps Power Clean INTERMEDIATE A. Power Clean 4-3-2-4-3-2 Rest 3 min B. The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest [...]