ROOKIE A. 4 Rounds for time: 21 Wall Balls 20/14 lbs 15 Kettlebell Swings 12 Handstand Push ups INTERMEDIATE A. Power Clean 6-6-6-5-5-5 Rest 2 min (all reps tng) B.[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Tabata This!” Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1[...]

ROOKIE A. Power Clean 7-7-5-3-3 Rest 2 min B. AMRAP 9 min: 9 Calorie Row 6 Burpee to 6” target 3 Power Cleans INTERMEDIATE A. Press 6-6-6-5-5-5 Rest 2 min[...]

ROOKIE A. For time: 400m Overhead Barbell Walk (clean grip) INTERMEDIATE A. For time: 400m Run 80 Wall ball shots 20/14 400m Run 60 push-ups 400m run 20 HSPU 400m[...]

ROOKIE A. Shoulder Press 5-5-5-5-5 Rest 2 min B. AMRAP 9 min: 9 Box Jumps 6 Power Cleans 6 Push Ups INTERMEDIATE A. AMRAP 7min: 8 Front Squat 60/40kg 4[...]

ROOKIE CFGO 17.1 INTERMEDIATE CFGO 17.1 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. For time: 200 Burpees 200 Walking Lunges 200 Calories Row (In teams of two, only one athlete working at a time, partition the reps as needed, movements can be completed[...]

ROOKIE A. 3 Rounds for time: 10 Deadlift 45s Handstand Hold 60s Plank Hold 120 Speed Steps (beaded rope) INTERMEDIATE A. Back Squat 6-6-5-6-6-5 Rest 2 min B. AMRAP 20min:[...]

ROOKIE A. Alternating EMOM for 3 Rounds (6 min): 10 Push Press 10 Pull Ups B. Alternating EMOM for 3 Rounds (6 min): 10 Front Squat 20 Sit Ups C. For time:[...]

ROOKIE A. 5 Rounds for time: 20 Wall Ball 10 Power Clean INTERMEDIATE A. For time: Row 2000m 100 Wall Ball 20/14lb to 10/9ft Row 1500m 75 Wall Ball 20/14lb[...]

ROOKIE A. 5 Rounds for time: 20 Wall Ball 10 Power Clean INTERMEDIATE A. For time: Row 2000m 100 Wall Ball 20/14lb to 10/9ft Row 1500m 75 Wall Ball 20/14lb[...]

ROOKIE A. Run, 400 m 100 Air Squats Run, 400 m 80 AbMat Sit-ups Run, 400 m 40 Pull-ups Run, 400 m 20 Dips Run, 400 m INTERMEDIATE A. For[...]

ROOKIE A. 5 Rounds, each Round for time: Row 100m Rest at least 2 min between rounds B. 3 Rounds, each round for time: Row 250m Rest at least 3 min between[...]

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. 10 Rounds for time: 5 Pull Ups 10 Push Ups 10 DB Step Ups 20" INTERMEDIATE A. Split Jerk 8-8-8 B. Split Jerk 3-2-1 B. 3 Rounds for[...]

ROOKIE A. Alternating EMOM for 20 min: 1. 12 Double Unders 2. 6 Snatch INTERMEDIATE A. Power Clean 7-7-7-7-7 Rest 2 min B. 5 Rounds for time: 3 Cleans 85/55kg[...]

ROOKIE A. AMRAP 14 min: 7 Calorie Row 7 Burpees over the Erg 14 Sit Ups In teams of 2, partners alternate whole rounds. Partners can only switch on completion of ‘secret[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. WOD 1 - Scaled "They Almost Killed Kelly” AMRAP 24 min: 80 Calorie Row 40 Wall Ball Shots[...]

ROOKIE A. 3 Rounds for time: Run 800m 40 KB Swings INTERMEDIATE A. 15-12-9 Thruster 60/40kg Weighted Pull Ups 20/15kg COMPETITOR No class for this level[...]

ROOKIE A. 5 Rounds for time: 10 Squat Snatches 20 Double Unders INTERMEDIATE A. 5 Rounds for time: 400m Run 30 Cal Row 20 Burpees over the Erg [...]

ROOKIE A. 3 Rounds not for time: 6 Tuck Sits 12 Russian Twists 24s Hollow Hold B. 4 Rounds for time: 10 Deadlifts 10 Dips 10 Dumbell Windmills INTERMEDIATE A.[...]