ROOKIE A. Squat Clean 8-8-8-6-6 Rest 2 min B. AMRAP 10min 10 Burpees 20 Wall Ball INTERMEDIATE A. Snatch 7-6-7-6 Rest 2 min B. For time: 30 Snatch 50/35kg 30[...]

ROOKIE A. Every 2 Minutes on the minute for 8 Rounds (16min): Row 10 Calories 1 Strict Pull Up 1 Chest to Bar Pull Up B. Every 2 minutes on the minute[...]

ROOKIE A. Snatch 10-8-6-6-6 Rest 2 min B. AMRAP 15min: 10 Sit Ups 10 KB Swing 10 Box Jump Overs (add 5 reps every round - R1=10,10,10, R2=15,15,15 etc.) INTERMEDIATE[...]

ROOKIE A. 3min Max Reps: Double Unders B. 21-15-9 Thrusters Double Unders Pull Ups INTERMEDIATE A. AMRAP 5 min: 5 Dips 10 Box Jumps 24/20” B. 3 Rounds not for[...]

ROOKIE A. 4 Rounds for time: Run 400m 40 Air Squats INTERMEDIATE A. AMRAP 24 min: 5 Handstand Push Ups 10 Pistols 15 Pull Ups 12 Deadlifts 70/45kg 9 Hang[...]

ROOKIE A. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Reps KB Swings in remaining time B. EMOM for 5 min: 5 Push Ups 5 Box Jumps Max Reps[...]

ROOKIE A. For time: 30 Power Cleans 30 Split Jerks INTERMEDIATE A. EMOM for 5 Rounds (30min:) 15 KB Swings 24/16kg 30s Hollow Hold 15 Ring Rows 30s Side Hollow[...]

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. AMRAP 15 min: 20 Overhead Walking Lunges 20 Plate to Overhead 20 Hollow Rock INTERMEDIATE A. For time: 25 Push Ups 75 Sit Ups 50 Push Ups 50[...]

ROOKIE A. 3 Rounds For time: Row 1000m 30 Burpee Box Jumps (in teams of two, share the load as needed) INTERMEDIATE A. 3 Rounds for max reps: 3min Row[...]

ROOKIE A. Back Squat 10-10 Rest 2 min B. 21-15-9 Back Squat Double Unders Sit Ups INTERMEDIATE A. 8 min AMRAP: Shoulder to Overhead 50/35kg (each time you break, 50[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Baseline” For time: Row 500m 40 Air Squat 30 Sit Ups 20 Push Ups 10 Pull Ups [...]

ROOKIE A. 20 min AMRAP: 5 Handstand Push Ups 10 Box Jumps 5 Man Makers INTERMEDIATE A. Back Squat 1RM B. 2 Rounds for time: Run 800m 50 Wall Ball[...]

ROOKIE A. Deadlift 3RM (work up to a heavy triple) B. 5 Rounds for time: 12 Deadlifts 9 Front Squats 6 Power Snatch INTERMEDIATE A. “Durante Core”
5 Rounds not for[...]

ROOKIE A. 21-18-15-12-9-6-3 Knees to elbow Hang Power Clean & Jerk Dips INTERMEDIATE A. Jerk 1RM (work up to a heavy single) B. For time: Row 1000m 60 Air Squats[...]

ROOKIE A. Thruster 5-3-3-5-3-3 Rest 2 min B. 4 Rounds for time: 20 Double Unders 20 Thrusters INTERMEDIATE A. Turkish Get Up 6-4-2-6-4-2 Rest as needed B. For time: 75[...]

ROOKIE A. 3 Rounds not for time: 12 Pistols 6 Weighted Pull Ups 12 Strict Push Ups B. 6 Rounds for time: Row 500m 15 Pull Ups (in teams of two, partners[...]

ROOKIE A. 4 Rounds not for time: 10 Sit Ups 10 Tuck Sits B. 9 min AMRAP: 7 KB Swings 5 Burpees Rest 5 min, then: C. 5 min AMRAP 4 KB[...]

ROOKIE A. 3 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min B. For time: Run 800m 80 Plate Ground to Overhead Run 400m 40 Plate Ground[...]

There are no classes today! We have our Rowathon event. ROOKIE Teams of 5 will compete to row 42km 195m! INTERMEDIATE Teams of 5 will compete to row 42km 195m! [...]

ROOKIE A. Turkish Get Up 3-3-3 (each side) Rest 2 min B. FGB Style for 3 Rounds: 1 min Handstand Push Ups 1 min Mountain climbers 1 min Dips 1 min Pass[...]