ROOKIE A. For time: 30 Wall Balls, 20/14 lbs 30 Knees to Elbows 30 Burpees 30 Row (calories)s 30 Thrusters 30 Row (calories)s 30 Burpees 30 Knees to Elbows 30 Wall Balls,[...]

ROOKIE A. Overhead Squat 8-6-8-6 Rest 2 min B. 3 Rounds for time: 72 Speed Steps (beaded ropes) 24 Push Ups 8 Overhead Squats INTERMEDIATE A. Weighted Pull Ups 5-5-4-4-3-3[...]

ROOKIE A. 6 Rounds for time: Row 500m 25 KB Swings 25 Jumping Pull Ups (in teams of two, partners alternate tasks until each partner has completed 3 rounds) INTERMEDIATE[...]

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[...]

ROOKIE A. 3 Rounds for time: Run 800m 20 Hang Power Snatch INTERMEDIATE A. Clean and Jerk 5-5-5-5 Rest 2 min B. 3 Rounds, each for time: 10 Ground to[...]

ROOKIE CFGO 17.4 INTERMEDIATE CFGO 17.4 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. Deadlift 5-5-5-5 B. 3 Rounds for time: 10 Deadlifts 20 Kettlebell Swings 30 Double Under INTERMEDIATE A. 3 Rounds not for time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec.[...]

Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. CrossFit Games Open 11.4 Complete as many rounds as possible in 10 mins of: 60 Burpee (Bar Facing)s 30 Overhead Squats,[...]

ROOKIE A. For time: 20 Pistols 30 Toes to Bar 40 Push Ups 30 Toes to Bar 20 Pistols INTERMEDIATE A. Snatch Balance 5-4-5-3-5-2 Rest 2 min B. 5 Rounds[...]

Skill day, today you will spend the majority of the class working on one skill. ROOKIE Rowing Skill A. 5 Rounds, each for time: Row 500m Rest as needed between efforts [...]

ROOKIE A. AMRAP 7 mins: 7 Power Cleans 7 Thrusters 7 Pull-ups INTERMEDIATE A. 4 Rounds for time of: Run 400m 12 Toes to bar 12 Ring Push Ups 12[...]

ROOKIE A. Overhead Squat 8-8-6-6 Rest 2 min B. 3 Rounds for time: 400m Run 20 Overhead Squats INTERMEDIATE A1. Overhead Squat 6-6-6-6 Rest 30s A2. Good Mornings 6-6-6-6 Rest[...]

ROOKIE CFGO 17.3 INTERMEDIATE CFGO 17.3 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. 3 rounds for time of: 21 Split Jumps 15 Box Jumps 9 Power Cleans 6 Dips 3 Chest to Bar Pull Ups INTERMEDIATE A. Split Jerk 5-5-5-5-5 Rest[...]

ROOKIE A. 6 rounds for time of: 50 Speed Steps (beaded ropes) 10 Double Unders 10 Thrusters 10 Burpee Over Bar Rest 3 mins INTERMEDIATE A. 42-30-18
Wall Ball 20/14lb to[...]

ROOKIE A. For time: 10 Handstand Push Ups 40 Deadlifts 10 Handstand Push Ups 40 Row Calories 10 Handstand Push Ups INTERMEDIATE A. Weighted Dips 5-5-5-5-5 Rest 2min B. “Marco”[...]

ROOKIE A. 5 Rounds for time: 5 Pull Ups 10 Push Ups 15 Squats B. 30 Clean & Jerk C. 5 Rounds for time: 5 Pull Ups 10 Push Ups 15 Squats[...]

ROOKIE A. 3 x AMReps 3min with buy in: Run 400m 10 Box Jumps Max Reps Push Press Rest 3 min between INTERMEDIATE A. Front Squat 7-5-3-7-5-3 Rest 2 min[...]

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 CFGO 17.2 INTERMEDIATE CFGO 17.2 COMPETITOR No class for this level today / Pas de cours pour ce niveau aujourd'hui. [...]

ROOKIE A. 2 Rounds for time: Row 500m 30 Toes to Bar Row 500m 30 Russian Twists INTERMEDIATE A. 4 Rounds for time: Row 500m 15 Push Press 60/40kg [...]