- RX - AMRAP 12: 100-m run 12 chest-to-bar pull-ups 24 double-DB step-ups (35/50 lb) (20/24 in) - INTERMEDIATE - AMRAP 12: 100-m run 6 chest-to-bar pull-ups 24 double-DB step-ups (20/35 lb) (20/24 in) - BEGINNER - AMRAP 12: 100-m run 6 jumping pull-ups 24 box step-ups (12/12 in) - MASTERS 55+ - AMRAP 12:...Read More

Diane For time: - RX - 21-15-9 reps for time: Deadlifts (155/225 lb) Handstand push-ups - INTERMEDIATE - For time: 21-15-9 Deadlifts (125/185 lb) 12-9-6 Handstand push-ups - BEGINNER - For time: 15-12-9 Deadlifts (55/75 lb) Dumbbell shoulder press (15/20 lb) - MASTERS 55+ - For time: 21-15-9 Deadlifts (125/185 lb) Double-DB push presses (20/35...Read More

- RX - 4 rounds for time with a partner: 40 KB snatches (35/53 lb) 400-m run - Share the snatches and run together. - INTERMEDIATE - 4 rounds for time with a partner: 40 KB snatches (26/35 lb) 400-m run - Share the snatches and run together. - BEGINNER - 4 rounds for time...Read More

- RX - For time: 30-cal air bike 30 wall-ball shots (20/30 lb) (9/10 ft) 20-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots - INTERMEDIATE - For time: 25-cal air bike 30 wall-ball shots (14/20 lb) (9/10 ft) 15-cal air bike 20 wall-ball shots 10-cal air bike 10 wall-ball shots -...Read More

261012 - RX - Every 5:00 x 5 sets:5 push jerks:30 rest100-m run- Score is heaviest load lifted and slowest run effort.- INTERMEDIATE -Same as Rx'd- BEGINNER -Same as Rx'd- MASTERS 55+ -Same as Rx'dRead More

261013 - RX - 20 rounds for time of:21 double-unders7 burpees- At 0:00 and 10:00, complete a 500-m row.- INTERMEDIATE -20 rounds for time of:10 double-unders5 burpees- At 0:00 and 10:00, complete a 500-m row.- BEGINNER -20 rounds for time of:15 single-unders3 burpees- At 0:00 and 10:00, complete a 300-m row.- MASTERS 55+ -20 rounds...Read More

261014 - RX - For time: 50 strict pull-ups - Every 10 reps, complete 10 barbell front-rack forward lunges (125/185 lb). - INTERMEDIATE - For time: 30 strict pull-ups - Every 10 reps, complete 10 barbell front-rack forward lunges (75/115 lb). - BEGINNER - For time: 30 banded strict pull-ups - Every 10 reps, complete...Read More

261015 - RX - 4 rounds for reps:3:00 bike cals2:00 DB Snatch (50/70)1:00 V-Ups- INTERMEDIATE -4 rounds for reps:3:00 bike cals2:00 DB Snatch (35/50 lb)1:00 V-Ups- BEGINNER -4 rounds for reps:3:00 bike cals2:00 DB Snatch (15/25)1:00 tuck ups- MASTERS 55+ -4 rounds for reps:3:00 bike cals2:00 DB Snatch (35/50)1:00 V-UpsRead More

261016 - RX - 5 rounds for time:400-m run15 overhead squats (65/95 lb)- INTERMEDIATE -5 rounds for time:400-m run15 overhead squats (55/75 lb)- BEGINNER -5 rounds for time:200-m run10 overhead squats (35/45 lb)- MASTERS 55+ - 5 rounds for time:400-m run15 overhead squats (45/65 lb)Read More

261017 - RX - For time with a partner:150 deadlifts (125/185 lb)150 push-ups75 Ring Pull-Ups- one person works at a time- INTERMEDIATE -For time with a partner:150 deadlifts (95/135 lb)100 push-ups50 ring pull-ups- oner person works at a time- BEGINNER -For Time with a partner100 deadlifts (35/45 lb)75 knee push-ups50 ring rows- MASTERS 55+ -For...Read More