On the minute every minute for 7 minutes: Squat Clean x 2 reps.

Then:

"The Chief"

Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

For Time:

Row 500 meters 

25 Hang Power Cleans 115/80

25 Burpees

Run 800 meters

25 Burpees

25 Hang Power Cleans 115/80

Front Squat: 3-3-3-3-3

Then:

5 Rounds for Time:

8 Thrusters 135/95

12 Toes to Bar

30 Double Unders

In teams of two, with one partner working a time, complete five rounds each of the following:

Run 200 Meters

6 Push Jerks (155/105)

30 Sit-ups

For Time:

Run 1 mile

30 Power Snatches 115/80

30 Lateral Burpees over the Barbell

Run 800 meters

15 Power Snatches 115/80

15 Lateral Burpees over the Barbell

On the minute every minute for 7 minutes: Squat Clean x 2 reps.

Then:

18-15-12-9-6-3

Chest to Bar Pull-ups

Squat Cleans 115/80

Handstand Push-ups

AMRAP in 16 minutes of:

10 Box Jumps

10 Kettlebell Swings 53/35

10 Weighted Lunges 53/35

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

Then:

For time:

Row 500 meters

100 Double-unders

50 Burpees

50 Toes to Bar

30 Weighted Push-ups 45/25

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

Then:

7 Rounds for time of:

185/125 Pound Front Squat, 3 reps

7 Strict Pull-ups

Reminder: Due to the Bar Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

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

Row 2000 meters

50 Burpee Box Jumps

75 Kettlebell Swings (53/35)

100 Sit-Ups

75 Push-Ups

50 Power Cleans (135/95)

Run 1 Mile

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