“Daniel”
For time:
50 Pull-ups
Run 400 meters
21 Thrusters 95/65
Run 800 meters
21 Thrusters 95/65
Run 400 meters
50 Pull-ups
*be smart and scale the pull-up volume as needed!
Read MoreFight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball 20/14 lbs
Sumo Deadlift High-pull 75/55
Box Jump 24/20
Push Press 75/55
Row Calorie
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.
Read MoreIn teams of 2, with 1 partner working at a time, alternate movements to complete:
10 Rounds For Time of:
8 Clean and Jerks 95/65
8 Burpee Box Jumps 24/20
50 Double-unders
Read MoreFor time:
Row 60 Calories
35 Handstand Push-Ups
40 KB Swings 53/35
35 Box Jumps 24/20
Run 800 meters
25 Strict Handstand Push-ups
40 KB Swings 53/35
25 Box Jumps 24/20
Read More3 rounds for time of:
10 Burpee Chest-to-bar Pull-ups
15 Hang Squat Cleans 115/80
50 Sit-ups
Read More3 rounds for time of:
Run 800 meters
50 Double Unders
30 Single Arm Push Jerks
*alternate push jerks every 5 reps. A dumbbell or Kettlebell can be used for the the push jerks.
Read MoreOn the minute every minute for 8 minutes: Snatch x 1-2 reps.
Then:
Complete as many rounds as possible in 15 mins of:
4 Power Snatches 135/95
Run 100 meters
8 Toes-to-bars
Read More3 rounds, each round for time, of:
10 Deadlifts 225/155
20 Pull-ups
30 Wall Balls 20/14
20 Push-ups
10 Lateral Burpees Over Barbell
*Rest 3 mins between each round.
Read MoreIn teams of 2, with 1 partner working at time, alternate movements:
Complete as many rounds as possible in 21 mins of:
21/17 Row Calories
15 Power Snatches 75/55
9 Burpee Over Rowers
Read MoreFor time:
Run 800 meters
50 Sit-ups
15 Overhead Squats 115/80
Run 400 meters
40 Toes-to-bars
12 Overhead Squats 115/80
Run 200 meters
30 Sit-ups
9 Overhead Squats 115/80
Read More“Warm up”
Take 7 minutes and work up to a heavyish Clean and Jerk.
Then:
Complete as many rounds as possible in 10 mins of:
3 Power Clean & Jerks 195/130
3 Ring Muscle-ups
Read More“Filthy Fifty”
For time:
50 Box Jumps 24/20
50 Jumping Pull-ups
50 Kettlebell Swings 35/26
50 Walking Lunges
50 Knees-to-elbows
50 Push Press 45/35
50 Good Mornings (pvc)
50 Wall Balls 20/14
50 Burpees
50 Double Unders
Read MoreReminder: Holiday Hours: 7:30am-10am ONLY!
“Helen”
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull-ups
Read MoreIn teams of 2, with 1 partner working at a time, complete for time:
Row 2000 meters or Run 1 mile
80 Wall Ball Shots 20/14
40 Toes to Bar
40 Dumbbell Snatches
40 Push-ups
200 Double unders
40 Push-ups
40 Dumbbell Snatches
40 Toes to Bar
Read MoreReminder: Holiday Hours: Open Gym 7:30am-10am ONLY!
5 Rounds for time:
Run 200 meters
9 Burpee Pull-ups
9 Clean and Jerks 95/66
Read More“Warm Up”
Front Squat: 2-2-2-2-2-2
Then:
AMRAP in 15 minutes of:
15 Air Squats
15 Russian Kettlebell Swings 70/53
20 Sit-ups
Read More