ROOKIE A. 3 Rounds for time: 400m Run 20 Ground to Overhead (plate) INTERMEDIATE A. 3 Rounds not for time: 60s Plank Hold 60s Side Plank (Left) 60s Handstand Hold[...]

ROOKIE A. For time: 10 Box Jumps 20 Walking Lunges 30 Sit Ups 20 Walking Lunges 10 Box Jumps (Rest 5 min between) B. For time: 10 Box Jumps 20 Walking Lunges[...]

ROOKIE A. For time: 10 Box Jumps 20 Walking Lunges 30 Sit Ups 20 Walking Lunges 10 Box Jumps (Rest 5 min between) B. For time: 10 Box Jumps 20 Walking Lunges[...]

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. [...]

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. [...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 14 Rounds for time: Row 140m 7 Push Ups (In teams of two, only one athlete working[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 14 Rounds for time: Row 140m 7 Push Ups (In teams of two, only one athlete working[...]

ROOKIE A. 21-15-9-15-21 Thrusters Pull Ups (In teams of two, only one athlete working at a time, partners share the load as needed) INTERMEDIATE A. Front Rack Alternating Reverse Lunges[...]

ROOKIE A. Overhead Squat 5-5-5-5-5 B. AMRAP 12min: 15 Overhead Squat 15 Knees to Elbow INTERMEDIATE A. Squat Snatch 3-3-3-3-3 Rest 2min B. FGB Style for 3 Rounds: 1 min[...]

ROOKIE A. 4 Rounds for time: 200m Run 10 Pistols INTERMEDIATE A. AMRAP 20min: 10 Squat Cleans 40/25kg 10 Dips COMPETITOR No class for this level[...]

ROOKIE A. For time: 50 Deadlifts 15 Dips 40 Deadlifts 10 Dips 30 Deadlifts 5 Dips INTERMEDIATE A. Supine Ring Rows 5-5-5-5-5 (30X2) Rest as needed B. 3 Rounds for[...]

ROOKIE A. Front Racked Alternating Reverse Lunges 5-5-5-5 (each leg) B. For time: 80 Wall Ball INTERMEDIATE A. 15 x 1 min AMReps Repeats: Row 15/10cal Max Double Unders in[...]

ROOKIE A. 3 Rounds for time: 15 Burpees Row 500m 15 Pull Ups INTERMEDIATE A. Push Jerk 4-4-4-3-2-1 Rest 3 min B. 3 Rounds for time: 30 Toes to Bar[...]

ROOKIE A. 3x 3min AMRAP Repeats: 6 Double KB Front Squats 6 Double KB Push Press Rest 3 minutes INTERMEDIATE A. Back Squat 4-4-4-3-3 Rest 2 min B. 4 Rounds[...]

ROOKIE A. 3 Rounds not for time: 20s Handstand Hold 60s Plank Hold 10 Strict Push Ups B. AMRAP 8min: 8 KB Step Ups 8 Sit Ups INTERMEDIATE A. 3[...]

ROOKIE A. 5 Rounds for time: 9 Hang Power Snatch 10 Double Unders 11 KB Swings INTERMEDIATE A. Power Clean 4-4-3-3-3 Rest 2 min B. Tabata: Shoulder Press 30kg Sit[...]

ROOKIE A. Row 2k INTERMEDIATE A. AMRAP 36min: 1 Muscle Up 5 Burpee Box Jumps 24/20” 10 Toes to Bar 20 Kettlebell Swings 24/16kg . COMPETITOR[...]

ROOKIE A. AMRAP 20min: 5 Push Press 6 Toes to Bar 7 Thrusters INTERMEDIATE A. Push Press 3-3-3-3-3-3-3-3 Rest 1 min B. 4 Rounds for time: 400m Run 20 Ring[...]

ROOKIE A. Deadlift 3RM B. AMRAP 6 min: 3 Deadlifts 6 Push Ups 9 Sit Ups INTERMEDIATE A. Overhead Squat 6-5-4-3-2-1 Rest 2 min B. 5 Round for time: 9[...]

ROOKIE A. 6 Rounds for time: Row 250m 10 Ring Rows 10 Jumping Lunges (in teams of two, only one athlete working at a time, partners alternate whole rounds) INTERMEDIATE[...]

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. [...]