ROOKIE A. 3 Rounds not for time: 25 Russian Twists 5 Turkish Get Ups B. 4 Rounds for time: Run 400m 5 Strict Pull Ups 5 Strict Dips INTERMEDIATE A.[...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. 3 rounds, 1 min per station, of (FGB Style): Burpee Power Snatch Box Jump Thruster Pull-up[...]

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. 3 Rounds for time 50 Cal Row 15 Pike Push Ups 15 Double Unders INTERMEDIATE A. “Masters Qualifier Event 3 - 2014” 3 Rounds for time 50 Cal[...]

ROOKIE A. Kettle bell Deadlift 5-5-5-5-5 Rest 2 min B. Diamond Push Ups 20-20 Rest 4 min C. In 4 min: 2 Rounds of: 10 Ring Rows 10 Push Press If successful[...]

ROOKIE A. AMRAP 6min: Run 200m 10 Box Jump Overs B. 2 min Bent knee L-Sit C. AMRAP 6min: 15 KB Swings 15 Wall Ball D. 2 min Bent knee L-Sit E.[...]

ROOKIE A1. Weighted Dips 5-5-5-5-5 Rest 1 min A2. Weighted Pull Ups 5-5-5-5-5 Rest 1 min B. 10 Rounds for time: 5 Pull Ups 12/10 Row (calories) Rest 1min (please put the[...]

ROOKIE A. 5 Rounds not for time: 2 Strict hanging knee raises 3 Kipping Hanging knee raises 5 Knees to Elbows (try to do these as one complex) B. 42-30-18 Front Squat[...]

ROOKIE A. Max Handstand hold B. 5 Rounds for time 400m Run 3 Chest to Bar Pull Ups 3 Dips 6 Hang Power Cleans INTERMEDIATE A. Max Handstand walk distance[...]

ROOKIE A. For time: 10 Double Unders 40 KB Swings 10 Double Unders 40 Goblet Squats 10 Double Unders 40 KB Cleans (one arm) 10 Double Unders 40 KB Thrusters (one arm)[...]

Today is also a benchmark day, so please log your results to beyond the whiteboard. ROOKIE A. Push Press 10-8-6-4 B. Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads[...]

ROOKIE A. “Tabata Something Else” Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats B. Choose your Goat and spend some time working on it INTERMEDIATE A. “Tabata Something Else” Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata[...]

ROOKIE A. “The Feret” For time: 30 Snatch 30 Clean and Jerk 30 Thrusters (In a team of 2, partition the reps as needed). INTERMEDIATE A. Clean and Jerk 5-5-5[...]

ROOKIE A. Dips 6-6-6 Rest 3 min B. FGB Style for 5 rounds: 1min Row (calories) Rest 15s 1min Dips Rest 15s INTERMEDIATE A. Weighted Dips 6-6-6 Rest 3 min[...]

ROOKIE A. Front Racked Alternating Reverse Lunges 16-16-16-16-16 (8 each leg) Rest 1min B. 5 Rounds for time: 10 Box Jumps 10 Hanging leg raises 10 KB Swings INTERMEDIATE A.[...]

ROOKIE A. 3 Rounds not for time: 6 Strict Pull Ups 6 Evil Wheels 12 DB Windmills (6 each side) B. 3 Rounds for time: Run 400m 15 Pike Push Ups 15[...]

ROOKIE A. Overhead Squat 5-5-5-5-5 Rest 2min B. Alternating EMOM for 20min 1. Row 15 Calories 2. 15 Wall Ball 20/14lb to 10/9ft INTERMEDIATE A. Overhead Squat 10RM B. Alternating[...]

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. For time: Run, 1 mi 50 Pull-ups 100 Push-ups 150 Air Squats Run, 1 mi. INTERMEDIATE A. For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air[...]

ROOKIE A. Weighted Pull Ups 5-5-3-3-3-1-1-1-1 Rest 2min B. AMRAP 10min 10 Double Unders 10 Overhead Squats INTERMEDIATE A. Weighted Pull Ups 5-5-3-3-3-1-1-1-1 Rest 2min B. AMRAP 10min 30 Double[...]

ROOKIE A. Shoulder Press 5-5-3-3-3-1-1-1-1 B. 10 Rounds for time: 3 Clean and Jerk 3 Chest to Bar Pull Ups 3 Ring Dips 200m Run INTERMEDIATE A. Shoulder Press 1RM[...]