Every Minute on the Minute for 7 minutes: Hang Squat Clean x 2 reps.

Then:

5 Rounds, one minute at each station:

Box Jumps (24/20)

Hang Squat Cleans (95/65)

Dumbbell Snatch

Score is total reps.

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

80 Wall Ball Shots 20/14

Run 200 (Together)

30 Power Cleans 135/95

Run 200 (Together)

80 Air Squats

Run 200 (Together)

120 Sit-ups

Run 200 (Together)

Bench Press  5-5-5-5-5 (complete a set of 5 every 90 seconds)

Then:

For Time:

40 Weighted Step-ups

50 Strict Pull-ups

75 Push-ups

Run 1 mile

7 Rounds for Time:

12 Push Press 95/65

9 Squat Cleans 95/65

Run 200 meters with a Medicine Ball 20/14

For Time:

70 Burpees

60 Sit-ups

50 KB Swings 53/35

40 Toes to Bar

30 Overhead Squats 115/80

On the minute every minute for 6 minutes: Deadlift x 2 reps.

Then:

5 Rounds for time:

9 Deadlift 225/155

9 Lateral Burpee Box Jumps 24/20

5 Ring Muscle-ups

Reminder: Holiday Hours 7am-10am Open Gym Only.

4 Rounds for time:

Run 400 meters 

25 Wall Ball Shots

15 Hang Power Cleans 95/65

12 Strict Handstand Push-ups

In teams of 2, 1 partner working at a time, complete 10 Rounds total (5 rounds each) for time of:

10 Power Cleans 115/80

10 Box Jumps 24/20

20 Air Squats

5 Rounds for time of:

10 Thrusters 95/65

30 Double-unders

9 Pull-ups

9 Toes to Bar

21-18-15-12-9-6-3 Reps for time of:

Burpees

Dumbbell Snatches (choose load)

Weighted Sit-ups (choose load)

For Time:

30 Walking Lunges

20 Pull-Ups

40 Box Jumps 24/20

20 Burpees

25 Double-Unders

30 Knees-to-Elbows

30 Kettlebell Swings 53/35

30 Sit-Ups

20 Push Press 115/75

50 Good Mornings

30 Wall Ball Shots (20/14)

15 Strict Pull-ups

For Time:

50 Push-ups

400 meter Run

15 Deadlifts 275/185

800 meter Run

21 Squat Clean 135/95

400 meter Run

50 Push-ups

"Amanda"

9-7-5 reps for time of:

Muscle-up
135/95 Pound Squat Snatch

or

For time:

20 Pull-ups

9 Squat snatch 135/95

15 Pull-ups

7 Squat Snatch 135/95

10 Pull-ups

5 Squat Snatch 135/95

“Class WOD”

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

30 Power Snatches 95/65

40 Pull-ups

40 Box Jumps 24/20

30 Power Snatches 115/75

40 Pull-ups

Run 400 Meters

30 Power Snatches 95/65

40 Pull-ups

200 Double-unders

“Beach Workout”

For time:

400 Meter Soft Sand Run

Then:

5 Rounds of:

Swim 25 Meters

20 Lunges

12 Burpees

20 Sit-ups

Then:

400 Meter Soft Sand Run

20 Rounds for time:

5 Wall Ball Shots 20/14

3 Burpees 

1 Power Clean 205/140

5 Rounds for time:

20 Step-ups 24/20

7 Push Press 135/95

8 Push Jerks 135/95

15 Russian KB Swings 53/35

For Time:

100 Double unders

Then:

3 Rounds of:

Run 600 meters

16 Deadlifts 205/135

25 Weighted Sit-ups

Then:

100 Double unders

“Cindy”

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

5 Pull-ups
10 Push-ups
15 Squats

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

Then:

For Time:

Run 200 meters

5 Burpee Box Jump Overs 24/20

13 Thrusters 95/65

Run 400 meters

5 Burpee Box Jump Overs 24/20

14 Thrusters 115/80

Run 600 meters

5 Burpee Box Jump Overs 24/20

15 Thrusters 135/95

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

3 Rounds of:

40 Toes to Bar

40 Burpees

30 Power Cleans 115/80