5 Rounds For Time:

20 Wall Ball Shots 20/14

20 KB Swings 53/35

Run 200 Meters

In Teams of two, with one Partner working at a time complete for time:

50 KB Swings 53/35
30 Pull-ups
30 Burpees Over KB
50 KB Swings
30 Pull-ups
30 Strict Burpees
50 Russian KB Swings
30 Pull-ups
30 Burpees

“Class Workout “

For time:
30 box jumps, 24/20 in.
15 clean and jerks, 75/55lb.
30 box jumps, 24/20 in.
15 clean and jerks, 95/65lb.
30 box jumps, 24/20 in.
10 clean and jerks, 115/80lb.
30 air squats
10 clean and jerks, 135/95lb.
30 air squats
5 clean and jerks, 185/125lb.
30 air squats
5 clean and jerks, 205/135lb.

Time cap: 20 minutes

or

“Open Workout 20.4”

For time:
30 box jumps, 24/20 in.
15 clean and jerks, 95/65 lb.
30 box jumps, 24/20 in.
15 clean and jerks, 135/85 lb.
30 box jumps, 24/20 in.
10 clean and jerks, 185/115 lb.
30 single-leg squats
10 clean and jerks, 225/145 lb.
30 single-leg squats
5 clean and jerks, 275/175 lb.
30 single-leg squats
5 clean and jerks, 315/205 lb.

Time cap: 20 minutes

For Time:

Row 1000 meters

Run 1 Mile

100 Lunges 

50 Toes to Bar

5 Rounds for time:

15 Box Jump Overs 24/20

8 Power Clean 115/80

20 Sit-ups

Pause Back Squats: 3-3-3-3-3 (pause for 3 seconds at the very bottom of every squat)

Then:

AMRAP in 15 minutes of:

8 Squat Cleans 155/105

1 Minute Handstand Hold (or Plank)

Run 200 meters

For Time:

Row 1000 meters

100 Double Unders

60 Chest-to-Bar Pull-ups

50 Burpees

40 Push-Ups

Run 800 Meters

In teams of two, with one partner working at a time, alternate rounds to complete as many rounds as possible in 16 minutes:

10 Push Press 95/65

12 Toes to Bar

14 Air Squats

“Class Workout”

For time:
Run 400 meters
21 deadlifts, 225/155
21 pull-ups
Run 400 meters
15 deadlifts, 225/155
15 pull-ups
Run 400 meters
9 deadlifts, 225/155
9 pull-ups

”Open Workout 20.3”

For time:
21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

Tabata Row (Calories)

Rest 1 Minute

Tabata Push-ups

Rest 1 Minute

Tabata Hang Power Clean (95/65)

Rest Minute

Tabata Wall Ball Shots 20/14

Back Squat 3-3-3-3-3

Then:

5 Rounds for time:

10 Front Squats 95/65

10 Burpees

25 Sit-ups

For time:

10 Squat Snatches (95/65)

10 Bar Muscle Ups

8 Squat Snatches (115/75)

8 Bar Muscle-Ups

6 Squat Snatches (135/95)

6 Bar Muscle-Ups

4 Squat Snatches (155/105)

4 Bar Muscle-Ups

2 Squat Snatches (185/125)

2 Bar Muscle-Ups

On the minute every minute for 6 minutes: 1 Power Clean + 3 Push Jerks.

Then:

For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

*1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

In teams of two, with one partner working at a time, complete the following for time:

Run 400 Meters as a team

50 Burpee Pull-Ups

Run 400 Meters as a team

50 Power Cleans (115/75)

Run 400 Meters as a team

50 Push Press (115/75)

Run 400 Meters as a team

50 Goblet Squats

Run 400 Meters a team

REMINDER: Our only evening Class tomorrow at 5:30pm is cancelled.

“Open Workout”

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 50/35
6 toes-to-bars
24 double-unders

OR

“Class Workout”

Complete as many rounds as possible in 15 minutes of:

4 Deadlifts 185/125

6 Toes to Bar

12 Box Jumps 24/20

On the minute every minute for 7 minutes: Squat Clean + 2 Front Squats.

Then:

For Time:

20 Front Squats 95/65

Then:

6 Rounds of:

12 Shoulder to Overheads (95/65)

2 Rope Climbs

Then:

20 Front Squats 95/65

7 Rounds for time:

4 Power Clean 155/105

14 Weighted Step-up

7 Burpees

3 Rounds For Time:

Run 800 meters

10 Power Snatches 135/95

50 Sit-ups

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Class WOD:

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

Row 2000 meters or Run 1 mile

20 Squat Cleans 135/95

30 Pull-ups

20 Squat Cleans 135/95

30 Pull-ups

20 Squat Cleans 135/95

30 Pull-ups

Beach WOD:

AMRAP in 20 minutes of:

Swim 50 Meters

10 Airsquats

Run soft sand 100m

30 Sit-ups