ROOKIE A. Candle Stick 3-3-3-3-3 (10sec each) Rest 1min B. 21-15-9 Deadlift Overhead Squat INTERMEDIATE A. Straddle Dragon flag 3-3-3-3-3 (10sec each) Rest 1min B. 21-15-9 Deadlift 60%1RM Overhead Squat[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. “Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull Ups 10 Push Ups 15[...]

ROOKIE A. For time: 15 Clean 30 Kettlebell Swings 15 Double Unders 12 Clean 30 Kettlebell Swings 15 Double Unders 9 Clean 30 Kettlebell Swings 15 Double Unders INTERMEDIATE A1.[...]

ROOKIE A. Back Squat 6-5-4-6-5-4 Rest 2min B. AMRAP 12min: 20 Calorie Row 20 Burpees 30 Sit Ups INTERMEDIATE A. Back Squat 6-3-2-6-3-2 Rest 3min Loading%:80,85,90,80,85,90 B. AMRAP 6min: 20[...]

ROOKIE A. Shoulder Press 6-6-6-6 Rest 3 min B. 5 Rounds for max reps: Push Ups Supine Ring Rows C. Row 500m TT INTERMEDIATE A. Shoulder Press 6-6-6 Rest 4[...]

ROOKIE A. Russian Twists 12-12-12-12-12 Rest 2-3min *Keep your back straight on these, no slouching. B. 4 Rounds for time: 5 Wall Climbs 10 Knees to elbows 15 Box Jumps [...]

ROOKIE CrossFit Games Open 14.5/16.5 A. 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65 lbs Bar Facing Burpee INTERMEDIATE CrossFit Games Open 14.5/16.5 A. 21-18-15-12-9-6-3 reps, for time of: Thruster, 95/65[...]

ROOKIE A. Front Rack Reverse alternating Lunges 16-16-16-16 Rest 2 min. B. AMRAP 5 min: 10 Parallette Push Ups 20 Split Jumps 30 Double Unders C. AMRAP 5 min: 20 Split Jumps[...]

ROOKIE A. 3 Rounds for time: 15 Front Squats 15 Box Jumps 15 Push Press 15 Pull Ups 15 Snatch 15 Toes to Bar INTERMEDIATE A. Max Reps Kipping Handstand[...]

ROOKIE A. Max Reps Strict Bar Dips B. Max Reps Strict Pull Ups C. Fore! As many reps in 12 mins as you can of: Clean & Jerk, 4 mins Row (calories),[...]

ROOKIE A. Back Squat 6-5-5-5-4 Rest 3 min B. “Anna” 50-40-30-20-10 KB Swings Sit Ups INTERMEDIATE A. Low Bar Back Squat 8-4-2-8-4-2 Loading%:70,75,80,70,75,80 Rest 3min B. “Anna” 50-40-30-20-10 KB Swings[...]

ROOKIE A. For time: Run 400m 15 Pull Ups B. Row 500m 15 Thrusters C. Run 400m 12 Pull Ups D. Row 500m 12 Thrusters E. Run 400m 9 Pull Ups F.[...]

ROOKIE A1. Seated DB Press 6-6-6-6 Rest 1 min A2. Bent over DB Row 6-6-6-6 (each arm) Rest 1 min B. 5 Rounds for time: 7 Push Press 6 Overhead Squats 5[...]

ROOKIE A. 3 Rounds not for time: 8 GHD Sit Ups 6 Chest to Bar Pull Ups 2 Handstand Push Ups B. 10 Rounds for time: 5 Wall Ball 15 Russian Twists[...]

ROOKIE A1. Power Clean 3-3-3-3 No rest A2. Push Jerk 3-3-3-3 Rest 2 min. B. Set a running clock for 10min (women do 11 minutes): at min 0: Row 1000m Max Reps[...]

ROOKIE A. 6 Rounds for time: 20 Burpee Pull Ups 40 Squats 20 Double Unders *In teams of two, only one person working at a time. Resting partner must hold plank during[...]

ROOKIE A. Back squat 6-6-5-5-5 Rest 3 min D. 3 Rounds for time: Run 400m 30 KB Swings 24/26kg INTERMEDIATE A. Overhead squat 1-1-1-1-1 Rest 2min B. Front squat 1-1-1-1-1[...]

Today is a benchmark day, please log your results to beyond the whiteboard. ROOKIE A. For time: 100 Sit-ups (abmat) B. For time: 50 Burpees C. 21-18-15-12-9-6-3 reps, for time of: Sumo Deadlift[...]

ROOKIE A. L-Seated DB Shoulder Press 8-8-8-8 Rest 2 min B. AMRAP 20min: “Mindy” 5 Pike Push ups 10 Push Ups 15 Pistols (alternating on box) INTERMEDIATE A. L-Seated DB[...]

ROOKIE A1. Hang Power Snatch 5-5-5-5 No Rest A3. Overhead Squat 3-3-3-3 Rest 2 min B. 4 Rounds for time: 400m Run 10 Pull Ups 10 Hang Squat Snatch INTERMEDIATE[...]

ROOKIE A. "DT" Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps (scaling: 70% push jerk) INTERMEDIATE A. Front Squat 10-10-10-10-10 Rest 3 min B.[...]