Reminder: Due to the Crossfit open (Friday night lights) there will be no evening classes tomorrow.

For time:

Row or Run 5k

*don’t miss this one! See you in class!

4 Rounds for time:

Run 200 meters (shuttle run)

12 Alternating 1 Arm Devil Presses (choose load)

Plank 1 Minute

6 Power Cleans 155/105

5 rounds, 1 min per station, for max reps of:

Row Calorie

Overhead Squat, 95/65 lbs

AbMat Sit-up

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Complete as many rounds as possible in 13 mins of:

9 Toes-to-bars
7 Burpees
5 Snatches 115/75

For time:

25 Hang Power Cleans, 115/80 lbs

30 Push-ups

20 Strict Pull-ups

20 Hang Power Cleans, 135/95 lbs

25 Push-ups

15 Strict Pull-ups

15 Hang Power Cleans, 155/105 lbs

20 Push-ups

10 Strict Pull-ups

In teams of 2, with 1 partner working at a time, split the work below as evenly as possible......

5 rounds, 4 mins each, for max reps of:

Row 500/400 meters

16 Burpees

Max reps in remaining time: Alternating

Dumbbell

Snatches, 50/35 lbs

Rest 2 minutes between rounds.

*score is dumbbell snatches

Reminder: Due to the Crossfit open (Friday night lights) there will be no evening classes tomorrow.

Complete as many rounds as possible in 12 mins of:

4 Squat Cleans, 115/80 lbs
6 Handstand Push-ups
30 Single Unders
20 Double Unders

5 rounds for time of:

Shuttle Run, 200 meters

6 Power Cleans 155/105

7 Burpee Pull-ups

5 rounds, each round for time, of:

15 Wall Balls, 20/14 lbs

15 Box Jump Overs, 24/20 in

Side Plank, 30 secs

Side Plank, 30 secs

*Rest 1 min between each round.

3 rounds for time of:

Run or Row 800 meters

100 Double Unders

50 Walking Lunges

15 Toes-to-bars

20 Rounds for time:

1 Squat Clean Thruster 115/80

2 Power Clean & Jerks 115/80

3 Lateral Burpees over Bar

In teams of 2, with 1 partner working at a time, complete for time:

Row 2000 meters

60 Hang Power Clean 115/80

70 Toes to Bar

80 Wall Ball Shots 20/14

90 Push-ups

100 KB Swings 35/26

For time:

12 Power Snatches 115/80 lbs

35 AbMat Sit-ups

70 Double Unders

10 Power Snatches

30 AbMat Sit-ups

60 Double Unders

8 Power Snatches

25 AbMat Sit-ups

50 Double Unders

6 Power Snatches

20 AbMat Sit-ups

Complete as many rounds as possible in 20 mins of:

10 Plate Overhead Lunges, 45/25 lbs
10 Push-ups
10 Plate Overhead Lunges, 45/25 lbs
6 Strict Pull-ups

Reminder: Holiday Hours: Open Gym ONLY 7:30am-10am.

5 rounds for time of:

Shuttle Run, 200 meters
10 Squat Cleans, 95/65 lbs
10 Burpees

For time:

47 Any Machine Calories

-- then --

4 rounds of:

17 Pull-ups

10 Push Press, 95/65 lbs

2 Wall Walks

-- then --

47 Any Machine Calories

Back Squat 2-2-2-2-2-2 (90% effort)

Then:

Complete as many rounds as possible in 11 mins of:

7 Hang Power Cleans 115/80

7 Handstand Push-ups

10 Box Jump Overs 24/20

In teams of 2, with 1 partner completing a full round then switch, complete as many rounds as possible in 20 minutes of:

4 Power Snatch 95/65

8 Burpee over Bar

16 Wall Ball 20/14

4 Rounds of A and B

2:00 ON / 1:00 Rest between each interval

A:

Max Calories on a machine

Rest 1:00

B:

10 KB Deadlifts

10 KB Goblet Squats

Max Jumping Lunges in remaining time

Rest 1:00

Repeat until you complete 4 rounds of each

*Score

Total Calories from all A rounds

Total Jumping Lunges from all B rounds

5 Rounds for time:

12 Overhead Squats 95/65

12 Knees-to-elbows

3 Wall Walks