ROOKIE A. Deadlift 6-6-6-3-3-3 Rest 2 B. 3 Rounds for time 15 Air Squat 10 Deadlift (at 75% of the heaviest in A) 15 Air Squat 10 Handstand Push Ups (to Abmats)[...]

ROOKIE A. 3 Rounds not for time: Hollow Hold 30s 30 Hollow Rock Superman Hold 30s 30 Superman Rock B. For time: 50 Burpees 50 Push Ups 50 Inverted Burpees 50 Sit[...]

ROOKIE A. 21-15-9-3 Power Clean Windshield Wiper Overhead Squat INTERMEDIATE A. Every 30s for 5 minutes 2 Power Clean @80%1RM B. 21-18-15-12-9-6-3 Power Clean 40/25kg Windshield Wiper 40/25kg Overhead Squat[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups INTERMEDIATE A. “Jackie” For[...]

ROOKIE A. For time: 40 Kettlebell Swings (Russian) 40 Knees to Elbows 40 Kettlebell Swings (American) 40 Hanging Knee Raises 40 Kettlebell Swings (Russian) 40 Sit Ups (In teams of two, only[...]

ROOKIE A. 3 Rounds not for time: 5 Kip swings 5 Roll to Candlestick Pistol 5 Strict Dips B. 21-15-9 DB Push Press Mountain Climber Pull Ups (with bands) INTERMEDIATE[...]

ROOKIE A1. L-Hang 15s-15s-15s-15-s rest 1min A2. Hip Extensions 8-8-8-8 Rest 1min B. 16 Rounds for time: Run 200m 20 Ground to Overhead (Use a plate not a barbell) (In teams of[...]

ROOKIE A. 3 Rounds for time: 1000m Row 15 Snatch INTERMEDIATE A. AMRAP with Buy in 8min: Row 1500m (women do 1350m) Then in the remaining time AMRAP of: Snatch[...]

ROOKIE A1. Strict Knees to Elbow 8-8-8-8 Rest 30s A2. Kettle bell Swings (russian) 15-15-15-15 Rest 30s B. "Matt" AMRAP 9min: 9 Pull-ups
18 Push-ups
27 Squats INTERMEDIATE A1. Banded Abs Pull[...]

ROOKIE Today is a weigh in day! Please measure yourselves and record your results to beyond the whiteboard. Are you on track? A. Weigh in B. (Handstand Hold Practice) C. 5 Rounds[...]

ROOKIE A1. Hollow Hold 30s-30s-30s-30s No rest A2. Superman Hold 30s-30s-30s-30s Rest 1min B. 15-12-9-6-3 Hang Power Clean and Push Press Push Ups Lateral Jumps over bar Butterfly sit-ups INTERMEDIATE[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE For time: 10 L-Seated Shoulder Press 15 Deadlifts 25 Box Jumps 50 Jumping Pull-ups 100 Wall Balls 200 Double[...]

ROOKIE A. 9-7-5 Snatch Burpees over bar B. 9-7-5 Snatch Burpees over bar C. 9-7-5 Snatch Burpees over bar (rest as needed between B, C and D - But not more than[...]

ROOKIE A. Russian Twists 24-24-24-24 Rest 1 min B. AMRAP 16min: 16 Kettlebell Swings 8 True Push Ups 8 Box Jumps 4 Bar Dips INTERMEDIATE A1. KB Sit Ups 8-8-8-8[...]

ROOKIE A. Back Squat 6-6-6-6-6 Rest 2 min B. 3 Rounds for time: 15 Power Cleans 10 Supine Ring Rows Run 400m INTERMEDIATE A. Back Squat 6-6-6-6-6 Rest 2 min[...]

ROOKIE A. Rounds for time with Bookends: 100 Double Unders - - - 5 Rounds: 15 Snatch 15 Push Press - - - 100 Double Unders (in teams of 2, only one[...]

ROOKIE A. 5 Rounds for time: Run 400m 16 Walking Lunges 16 Single Arm DB Overhead Squats(8 each arm) 16 Single Arm DB Push Press (8 each arm) INTERMEDIATE A.[...]

ROOKIE A. AMRAP 6 min: 6 Power Cleans 12 Sit Ups (10-15 min Handstand practice/mobility). B. AMRAP 6 min: 12 Kettlebell Swings 6 Knees to Elbows INTERMEDIATE A. AMRAP 6[...]

ROOKIE A. 3 Rounds not for time 5 Trap 3 Raise (each arm - 50X1) 5 DB External Rotation (each arm - 50X1) 10 Ring Push Ups B. AMRAP 10 min 10[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. 5 rounds for time of: 5 Overhead Squats, 135 lbs 10 Toes To Bars 15 Dumbbell Hang Squat[...]

ROOKIE A. Candlestick 5 sets of 5 at 0025 B. 5 Rounds for time: 6 Handstand Push Ups 9 KB Swings 32/24 12 Box Jumps 24/20” INTERMEDIATE A. Negative Dragon[...]