3 Rounds for time:

50 Step-ups 24/20

15 Squat Cleans 115/80

25 Pull-ups

Reminder: Holiday Hours Open Gym 8-10am ONLY!

5 Rounds for time: 

10 Burpees

15 Hang Power Cleans 95/65

15 Push-ups

3 Rounds for time:

Run 400 meters

21 Toes to Bar 

12 Front Squats 155/105

Bench Press: 7-7-7-7

Then:

For Time:

Row 1000 meters

-Then-

Five Rounds:

10 Push Press (135/95)

15 Box Jumps (24/20)

-Then-

Run 800 Meters

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

Then:

For Time:

15 Overhead Squats 135/95

10 Burpee Pull-ups

15 Box Jump Overs 24/20

10 Ring Muscle-ups

10 Squat Cleans 205/140

15 Strict Handstand Push-ups

10 Deadlifts 205/140

15 Burpees

10 Bar Muscle-ups

100 Double-unders

Reminder: There will be no Open Gym or Free Trial this Saturday.  Please come to our normally scheduled 9am class!

In Teams of two, with one Partner working at a time complete for time:
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 95/65
40 Pull-ups
30 Shoulder to Overhead 95/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45
*Teams can only use one bar, and will strip plates to get to desired weights.

Reminder: Due to our Christmas Party the evening class will be held from 5pm-6pm instead of 5:30pm-6:30pm. See tonight at 7pm for the Christmas party at the Marriot!

For Time:

15 Ring Muscle-ups

Then 4 Rounds of:

10 Thrusters 115/80

40 Sit-ups

5 Rounds for time:

12 Toes to Bar

10 Burpees

14 Weighted Step-ups

AMRAP in 15 minutes of:

10 Hand Release Push-up

15 Wall Ball Shots 20/14

20 KB Swings 53/35

For Time:

Run 600 meters

21 Chest to Bar Pull-ups

21 Power Cleans 135/95

Run 400 meters

15 Chest to Bar Pull-ups

15 Power Cleans 

Run 200 meters

9 Chest to Bar Pull-ups

9 Power Cleans

Front Squat 2-2-2-2-2 @ 80-85% of 1RM

Then:

5 Rounds, one minute at each station:

Row (calories)

Push Jerks 115/80

Air Squats

Rest

Score is total reps.

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

50 Hang Power Clean 135/95

50 Burpees 

50 Pull-ups

50 Box Step-overs (choose load)

50 Pull-ups 

100 Sit-ups

”Beach WOD”

AMRAP 18:

200 Meter soft sand run

20 Sit-ups

20 Air Squats

20 Burpees

20 Push-ups

100 Meter Swim

Bench Press 3-3-3-3-3 @70-75 percent of 1 Rep Max.

Then:

For Time:

40 Deadlift 225/155

50 Handstand Push-ups

200 Double-unders

For time:

Row 750 meters 

Then:

3 Rounds of:

10 Power Snatches 115/80

18 Toes to Bar

“Kelly”

Five Rounds for Time:

Run 400 Meters

30 Box Jumps (24/20)

30 Wall Balls (20/14)

On the minute every minute for 8 minutes: Power Clean 1-2 reps.

Then:

5 Rounds for time:

4 Power Cleans 205/135

15 Push-ups

15 Pull-ups

Back Squat 3-3-3-3-3 @ 70-75% of 1RM

Then: 

For Time:

40 Kettlebell Swings (53/35)

30 Overhead Lunges (45/25)

25 Burpees

20 Thrusters (95/65)

Run 800 Meters

20 Thrusters (95/65)

25 Burpees

30 Overhead Lunges (45/25)

40 Kettlebell Swings (53/35)

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

40 Burpees

40 Power Snatches (95/65)

Run 400 Meters (as a team)

70 Pull-ups

40 Front Squats 95/65

For Time:

Row 500 meters

50 Wall Ball Shots 20/14

Run 400 Meters

30 Deadlifts 225/155

100 Double unders 

30 Handstand Push-ups

50 Sit-ups

30 KB Swings 70/53

AMRAP in 15 minutes of:

5 Push Jerks 115/80

10 Box Jumps 24/20

5 Strict Pull-ups