ROOKIE A. 5 Rounds: In 4 min: Row 500m 10 Burpees 1 min Iron Cross Hold (standing) (Do not start the iron cross hold until the 4 minutes are up) [...]

ROOKIE A. For time: 35 Knees to Elbows 45 KB Swing 55 Push Press 45 KB Swing 35 Knees to Elbows INTERMEDIATE A. Back Squats 6-6-5-5-5 Rest 3 min B.[...]

ROOKIE A. Deadlift 5-5-5-5-5 B. 8 min AMRAP 10 Pass throughs 20 Lateral Jumps over Parallettes INTERMEDIATE A. Clean 6-6-6-6-6 Rest 1min Loading 75% (tng format) B. 4 Rounds for[...]

ROOKIE A 10-20-30-40-50 Wall Ball Run 400m INTERMEDIATE A. Press 6-6-6-6-6 Rest 2min B. 10 Rounds for time Row 250m 15 KB Cleans 24/16kg (in teams of two, one after[...]

ROOKIE A. “7 Years of Pain” 7 Rounds for time: Row 287m 10 Burpee Pull Ups 9 Thrusters INTERMEDIATE A. “7 Years of Pain” 7 Rounds for time: Row 287m 10[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Annie 50-40-30-20-10 Double Unders Sit Ups INTERMEDIATE A. Annie 50-40-30-20-10 Double Unders Sit Ups Compare[...]

ROOKIE A. EMOM 5 min: 3 Front Squats 3 Power Cleans B. EMOM 5min: 4 Front Squats 4 Power Cleans C. EMOM 5min: 5 Front Squats 5 Power Cleans INTERMEDIATE[...]

ROOKIE A. Overhead Squat 5-5-5-5-5 B. 21-15-9 Overhead Squat Dips INTERMEDIATE A. Overhead Squat 6-6-6-6-6 Rest 1 min B. 21-15-9 Overhead Squats 50/30kg Toes to Ba [...]

ROOKIE A. Clean and Jerk 5-5-5-5 B. For time: 120 Speed Steps 21 Clean and Jerks 80 Speed Steps 21 Clean Jerks 120 Speed Steps (use a heavy rope for the speed[...]

ROOKIE A. Front Squat 5-5-5-5-5 B. 12 Rounds for time: 9 Lateral Jumps over bar 7 Push Ups 5 Front Squats INTERMEDIATE A. Snatch 6-6-6-6-6 Rest 1 min B. AMRAP[...]

ROOKIE A. For time: 21 Power Snatch Row 750m 18 Power Snatch Row 500m 18 Power Snatch Row 500m 21 Power Snatch Row 750m (In teams of two, share the load equally)[...]

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 25min 10 Ring Rows 5 Deadlifts 10 Shoulder Press INTERMEDIATE For time: 21 Deadlifts 100/65kg Run 800 meters 18 Deadlifts 100/65kg Run 800 meters 15 Deadlifts 100/65kg[...]

Today is a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Squat Clean 5-5-5-5 B. 2 Rounds for time: 32 Sit Ups 16 Push Ups 32 Med Ball[...]

ROOKIE A. 5 Rounds for time: Row 250m 5 Thrusters (heavy) 15 Jumping Pull Ups (in teams of two, the row must be performed by both athletes, one after the other. The[...]

ROOKIE A. 5 Rounds for time: 8 Burpee Plate Jump 8 KB SDHP 8 Burpee Plate Jump 8 KB Clean INTERMEDIATE A. Snatch 1RM (only 3 attempts) B. Clean and[...]

ROOKIE A. Fight Gone Bad Style for 5 Rounds: 30s Double Unders 30s Rest 30s Push Press 30s Rest 30s Double Unders 30s Rest 30s Overhead Lunges 30s Rest INTERMEDIATE[...]

ROOKIE A. AMRAP 10min Row 500m Max Reps Deadlifts B. AMRAP 10min Row 500m Max Reps Pull Ups In teams of two for both workouts, one partner rows, the other does max[...]

ROOKIE A. 2 Rounds for time: 50 Wall Ball 20 Knees to Elbows 15 Dips (box) INTERMEDIATE A. EMOM for 5 rounds: 6 Clean & Jerk (tng) B. 3 Rounds[...]

ROOKIE A. EMOM for 20min: 5 Double Unders 3 Push UpsNo class for this level today / Pas de cours pour ce niveau aujourd'hui. INTERMEDIATE A. Weighted Dip 1RM B.[...]

ROOKIE A. Push Press 3-3-3-1-1-1 Rest 3 min B. AMRAP 12 min 20 KB Swings 15 Box Jumps 10 Step Ups INTERMEDIATE A. Snatch 1RM B. For time: 21 Overhead[...]