Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 5 Rounds for time: 30 Wall Runs 40 Knees to Elbows (in teams of two, only one[...]

ROOKIE A. AMRAP 12 min Row 250m 15 Front Squats 15 SDLHP INTERMEDIATE A. Deadlift 5-5-5-3-3-3 Rest 3 min B. 6 Rounds for time: 250m Row 15 Deadlifts 100/70kg 250m[...]

ROOKIE A.
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[...]

ROOKIE A1. Press 5-5-5-5-5 No Rest A2. Push Press 3-3-3-3-3 No Rest A2. Push Jerk 1-1-1-1-1 Rest 3 min B. “Route 66” 3 Rounds for time: Run 400m 22 Push Ups [...]

ROOKIE A. Row 500m TT B. Row 1k TT C. Rerow either part A or part B and beat your first score INTERMEDIATE A. 3 Rounds not for time: 8[...]

ROOKIE A. Hang Squat Clean 5-5-5-3-3-3 Rest 2 min B. AMRAP 8 Min: 4 Pull Ups 8 Wall Ball Shots 16 Sit Ups INTERMEDIATE A. Push Press 6-6-5-5-4-4 Rest 2[...]

ROOKIE A. FGB Style for 2 Rounds: 3 min Calories Row 2 min Rest 3 min Burpees 2 min Rest INTERMEDIATE A. For time: 30 box jumps, 30-inch box 30[...]

ROOKIE A. 8 Rounds for time: 8 Alternating DB Snatch 4 DB Manmakers INTERMEDIATE A. Deadlift 5-5-5-5-5 Rest 2 min Loading 80% B. For time: 42 Air Squats 21 Clean[...]

ROOKIE A. 8 Rounds for time: 8 Alternating DB Snatch 4 DB Manmakers INTERMEDIATE A. Deadlift 5-5-5-5-5 Rest 2 min Loading 80% B. For time: 42 Air Squats 21 Clean[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 5-5-3-3-1-1 B. Back Squat 10 reps (use load of your first set of 5 in[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Back Squat 5-5-3-3-1-1 B. Back Squat 10 reps (use load of your first set of 5 in[...]

ROOKIE A. Alternating EMOM for 5 Rounds (15min) 10 Ring Rows 10 Overhead Squats 10 Jumping Chest to Bar Pull Ups INTERMEDIATE A. 3 Rounds for time: Run 400m 21[...]

ROOKIE A. Shoulder Press 5-5-3-3-3 Rest 2 min B. 10 Rounds for time: 12 Box Jumps 6 Burpees (In teams of two, one partner working at a time, resting partner must hold[...]

ROOKIE A. 10 Rounds for time: 50 Single Arm DB OH Lunges Row 500m (In teams of two, I go you go format - A performs 50 lunges, then B 50 lunges,[...]

ROOKIE A. Tabata: KB Swings Goblet Squats (KB) Knees to Elbows Push Ups (Each tabata interval is 4min long, complete all the KB Swings before moving on to the next exercise, score[...]

ROOKIE A. Power Snatch 3-3-3 B. Overhead Squat 5-5-5 C. 6 Min AMRAP: 6 Squat Snatch 6 Burpees over the bar INTERMEDIATE A. 3 Rounds not for time: 45s L-Sit[...]

ROOKIE A. AMRAP 20 Min: 15 Ring Rows 15 Double Unders 15 Push Ups INTERMEDIATE A. Clean 5-5-5-5-5 Rest 2 min Loading 80% B. For Time: 30 Muscle Ups 60[...]

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. Alternating EMOM for 7 Rounds: 1. Row 12 cals 2. 12 Box Jumps INTERMEDIATE A.[...]

October is Breast Cancer Awareness Month. Today, make sure you wear pink to do your WOD and support the fight against breast cancer ROOKIE A. “MoMo” 500m Row - - - Back Squat[...]

ROOKIE A. AMRAP 8min Thrusters (The Barbell cannot touch the ground.) Rest 2min AMRAP 8min: Pull Ups (In teams of 3, only one person working at a time, share the load as[...]