AMRAP in 17 minutes of:

Run 200 meters

12 Push Press 95/65

25 Air Squats 

10-9-8-7-6-5-4-3-2-1 reps for time of:

Toes to Bar

Box jump, 30/24 inch box

Squat Snatch 95/65

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

“Helen"

Three rounds for time:

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

Ten rounds for time of:

3 Power Cleans 205/140

10 Push-ups

14 Sit-ups

Shoulder Press: 3-3-3-3-3

Then: 

3 Rounds for time:

Run 600 meters

20 Overhead Squats 115/80

“Class WOD”

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

Row 2000 meters or Run 1 mile

100 Wall Ball 20/14

50 Deadlifts 205/135

75 Toes to Bar

50 Box Jumps

“Beach WOD”

Complete as many rounds as possible in 18 minutes of:

Swim 25 meters

20 Air Squats

Swim 25 meters

20 Sit-ups

AMRAP in 20 minutes of:

3 Ring Muscle-ups

6 Handstand Push-ups

6 Power Cleans 155/105

For time:

50 Box jump, 24/20 inch box

50 Kettlebell swings, 53/35

Walking Lunge, 50 steps

50 Hang Power Cleans 75/55

Run 400 meters

50 Kettlebell Deadlifts 53/35

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

7 Rounds for time:

9 Toes to Bar 

8 Push Jerks 145/100

7 Lateral Burpees over the Bar

Every minute on the minute for 8 minutes: Squat Clean + 2 Front Squats

Then:

For time:

45 Double-unders

135/95 Pound Squat clean, 45 reps

45 Push-ups

45 Double-unders

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

Run 200 meters

Sumo deadlift highpull 95/65 pounds, 21 reps

Pull-ups 15 reps

In teams of 2, with 1 partner working at a time, alternate rounds to complete as many rounds as possible in 15 minutes of:

6 Squat Clean 135/95

9 Toes-to-Bar

12 Box Jumps (24/20)

Back Squat 5-5-5-5

Then:

5 Rounds for time of:

Overhead walking lunges, 50 feet 45/25

21 Burpees

3 Rounds for time

Run 800 meters

10 Power Snatches 125/85

20 Toes to Bar

Tabata row

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata box jump

Rest 1 minute

Tabata push press

Rest 1 minute

Tabata sit-up

Shoulder Press 3-3-3-3-3

Then:

3 Rounds for time:

25 KB Swings 53/35

25 Push-ups

25 Pull-ups

5 Rounds for time of:

Run 400 meters

12 Power Clean 135/95

20 Wall Ball Shots 20/14

Just a reminder that the challenge retest will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the retest. If you did not participate in the challenge, please join us for a workout at open gym 7:30-9:00am.

”New Year Reset Challenge Workout”

15-12-9-6-3 reps for time of:

Squat Clean 115/80

Burpee Box Jumps (24/20)

Pull-ups

"Tommy V"

For time:

115/75 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115/75 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115/75 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

Bench Press: 5-5-5-5-5

Then: 

For Time:

Row 1000 meters

Run 400 meters

50 Double unders

Run 400 meters 

50 Weighted Step-ups

Run 400 meters

50 Double unders