ROOKIE A. Deadlift 3-3-3-3-3 Rest 2 min B. 21-15-9 Row Calories Deadlift KB Swing INTERMEDIATE A1. DB External Rotation 10-10-8-8 Rest 30s A2. Lying DB Triceps Rollback Extensions 10-10-8-8 Rest[...]

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. 30-20-10 Power Clean Double Unders Push Press INTERMEDIATE A. Thruster 2-1-1-2-1-1 Rest 3 min (to be taken from the ground) B. 3 Rounds for time: 5 Strict Handstand[...]

ROOKIE A1. Front Squat 10-10-10-10 Rest 1 min A2. Single KB Split Squat 12-12-12-12 (12 each leg) Rest 1 min B. AMRAP 20min: 100 Speed Steps 5 Front Squats 10 Push Ups[...]

ROOKIE A. "Death By" - Pull-ups : 1 rep + 1 rep / 1 min Death By Pull-up With a continuously running clock perform: 1 Pull-up in the first 1 min, 2[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20[...]

ROOKIE A. “Freddie” 5 Rounds for time: 13 Thrusters 13 Burpees 13 Cal Row (Dreamers start, Nightmares try to catch up - Nightmares start as soon as the dreamers finish the first[...]

ROOKIE A1. Pendlay Row 5-5-5-5-5 Rest 30s A2. Strict Push Ups 10-10-10-10-10 Rest 30s B. 3x AMRAP Repeats 3min: 6 Clean High Pulls 9 Sit Ups 6 Push Press Rest 1 min[...]

ROOKIE A. 3 Rounds not for time: 20s Hollow Hold 5 Cat Cow 20 Russian Twists B. 3 Rounds for time: 5 Back Squats (super heavy!) 10 Supine Ring Rows 15 Over[...]

ROOKIE A. AMReps 3 min: KB Swings B. AMReps 3 min: Double Unders C. AMReps 3 min: Push Press D. AMRAP 6 min: 10 KB Swings 10 Double Unders 10 Push Press[...]

ROOKIE A. Power Snatch 8-6-4-4-4-4 Rest 2 min (to be performed as 1.1.1.1.1…. not tng) B. 21-15-9 Power Snatch Knees to Elbows (x2) (R1=21PS+42KTE) INTERMEDIATE A. Overhead Squat 3-3-3-Max Reps[...]

ROOKIE A. 4 Rounds for time: 5 Handstand Push Ups 10 Push Ups 400m Run INTERMEDIATE A. Weighted Pull Ups 5-4-3-5-4-3 Rest 2 min B. “Nicole” AMRAP 20min: Run 400m[...]

ROOKIE A. 3 Rounds not for time: 8 Glute Ham Raises 8 Cossack Squats 8 Pistols B. For time: 200m Walking Lunges INTERMEDIATE A. Manmakers 3-3-3-3 Rest 3min B. 28-21-15-15-21-28[...]

ROOKIE A. For time: 50 Double Unders 50 Thrusters 20/15kg 30 Pull Ups INTERMEDIATE A. 3 Rounds not for time: 15 Sit Ups 15 Side Bends 15 Good Mornings B.[...]

ROOKIE A. Split Jerk 12-10-8-6 Rest 2 min B. AMRAP 10 min: Row 250m 10 Dips INTERMEDIATE A. Push Press 4-4-4-4-4 Rest 2 min B. For time: 50 Dumbell Snatch[...]

ROOKIE A. AMRAP 5 min 5 Deadlift 10 Burpee B. AMRAP 5 min 5 Power Clean 10 Box Jumps C. AMRAP 5 min 5 Front Squat 10 Burpee Box Jumps [...]

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. [...]

Yesterday you had a think about the smallest change you could make to improve your life. Today, you will create simple strategies on how to stick to that change, using 'if...then' strategies. Life will always throw a[...]

Happy New Year! Time to set some goals for the year...have a think about the smallest/easiest change you can make to improve your everyday life. ROOKIE No class for this level today /[...]

ROOKIE A. “Good bye 2016” 31 minute AMRAP 12 Push Ups 20 Double Unders 16 Russian Kettlebell Swings 24/16kg (Compare to 151231) INTERMEDIATE A. “Good bye 2016” 31 minute AMRAP[...]

Today is a benchmark day! Please log your results to Beyond the Whiteboard! ROOKIE A. Back Squat 6-6-5-5 Rest 3 min B. For time: 30 Weighted Pull Ups (each time you break do[...]