ROOKIE A. 3 Rounds not for time: 3 Forward Rolls 30s Handstand Holds 3 Backward Rolls B. 5 Rounds for time: 25 Speed Steps (right leg count) 7 Turkish Get Ups 10[...]

ROOKIE A. Deadlift 5-5-5-3-3-3 Rest 3 min B. AMRAP 20min: Row 300m 3 True Push Ups 3 Pike Push Ups 3 Hindu Push Ups (or dive-bomber push ups for males) (In teams[...]

ROOKIE A. 3 Rounds not for time: 10 Cossack Squats 20 DB Side bends (10 each side) 15s L-Sit B. Run 800m 40 KB Swings 32/24 Run 800m 20 KB Swings 32/24[...]

ROOKIE A. 5 Rounds for time 9 Power Cleans 12 Back Squats 15 Pull Ups INTERMEDIATE A. Push Press 2-1-2-1-2-1 Rest 2 min B. 5 Rounds for time 9 Power[...]

ROOKIE A. Complete as many rounds in 20 minutes as you can of: 5 Deadlifts 13 push-ups 9 box jumps INTERMEDIATE A. Power Snatch 2-2-2-2-2 Rest 3 min B. Squat[...]

ROOKIE A. 3 Rounds not for time 90s Plank 90 Mountain climbers 6 Strict supine grip pull ups B. 4 Rounds for time: Run 200m 3 Chest to Bar Pull Ups 6[...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. AMREPs 2min: Double Unders B. Abmat Sit ups, 100 Reps for time C. 21-15-9 reps, for[...]

ROOKIE A. Shoulder Press 5-5-5-3-3-3 Rest 3min B. AMRAP 20min: Row 200m 15 Dips 10m Bear Crawl In teams of two, alternating whole rounds. Resting partner waits 10m away from dip station.[...]

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. 5 Rounds For time: 10 Snatch 10 Pull Ups INTERMEDIATE A. Clean and Jerk 3-2-1-3-2-1 Rest 3min Loading%:85,87.5,90,85,87.5,90 B. For time: 20 Snatch 40/25kg 20 Pull Ups C.[...]

Happy Birthday Switzerland! ROOKIE A. "Wilhelm Tell" 3 Rounds: 10 DU 20 DB Snatch - - - 10-8-6 Thruster Pull Up 200m Sprint with DB & KB between each round - - -[...]

ROOKIE A1. Clean Pull 4-4-4-4 No Rest A2. Power Clean 4-4-4-4 Rest 3min B. For time: 400m Run 50 Box Jumps 400m Run 50 Toes to Bar 400m Run 50 Ring Dips[...]

ROOKIE A. 3 Round not for time: 8 Supine Ring Rows 8 True Push Ups 8 False Grip Pull ups B. 10 Rounds for time: 10 Row Calories 200m Run [...]

ROOKIE A. Push Press 5-4-5-4-5 Rest 3min B. 21-15-9 Pike Push Ups Burpees Pull Ups INTERMEDIATE A1. Push Press 4-3-4-3 No Rest A2. Bent over DB Row 4-3-4-3 (30X0) Rest[...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. “Karen” For time: 150 Wall Ball 20/14lb to 10/9ft (Cap time 12min) Compare to 151012 [...]

ROOKIE A. 3 Rounds not for time: 10 GHD Sit Ups 10 Side bends 10 Candlestick to Pistols B. 40-30-20-10 KB Swings Sit Ups INTERMEDIATE A. 3 Rounds not for[...]

ROOKIE A. 18-14-10 Thrusters Pull Ups Dips INTERMEDIATE A. Front Squat 4-4-4-4 Rest 3 min B. 9-7-5 Thrusters 70/45kg Muscle Up COMPETITOR A. Push Press 1RM[...]

ROOKIE A. Hang Power Snatch 5-5-5-5-5 Rest 2 min B. 2 Rounds for time: 20 Double Unders 20 Push Ups Run 400m 20 Push Ups Row 500m 20 Push Ups [...]

ROOKIE A. 3 Rounds for time: 400m Run 20 Box Jumps 20 Sumo Deadlift High Pulls B. Practice skill of your choice INTERMEDIATE A. 5 Rounds for time: 400m Run[...]

ROOKIE A. Back Squat 5-5-5-5 Rest 3 min B. 21-15-9 Front Squat Supine Ring Rows True Push Ups INTERMEDIATE A. Back Squat 5-5-5-5 Rest 3 min B. 21-15-9 Front Squat[...]

ROOKIE A. Shoulder Press 5-5-5-5-5 Rest 3 min B. AMRAP 12 min 20 Double Unders 15 Dumbbell Snatch 25/15kg INTERMEDIATE A. Shoulder Press 5-5-5-5 Rest 3 min B. Push Press[...]