As Many Reps As Possible in 25 Minutes:

3 Burpee Box Jumps 24/20

3 Strict Handstand Push-ups

Run 200 Meters

6 Burpee Box Jumps 24/20

6 Strict Handstand Push-ups

Run 200 Meters

9 Burpee Box Jumps 24/20

9 Strict Handstand Push-ups

…….Continuing this until time expires…..

5 Rounds For Time

6 Power Clean and Jerk 135/95

1 Minute Plank Hold

16 1 Arm Overhead Lunges (choose load)

25 Sit-ups

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

"Nutts"

For time:
10 Handstand push-ups
250/170 pound Deadlift, 15 reps
25 Box jumps, 30/24 inch box
50 Pull-ups
100 Wallball shots, 20/14
200 Double-unders
Run 400 meters with a 45/35lb plate

Class WOD:

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

Camana Bay Hill Run (Together as a team)

75 Power Clean 95/65

50 Burpees

150 Sit-ups

50 Hang Power Snatches 95/65

Beach WOD:

AMRAP in 18 minutes of:

200 Meter Soft Sand Run

20 Sit-ups

20 Air Squats

10 Burpees

15 Push-ups

100 Meter Swin

5 Rounds For Time:

20 Wall Ball Shots 20/14

Run 200 meters

12 Strict Pull-ups

10 Burpees

3 Rounds for time:

Run 400 meters

21 Toes to Bar

21 Push Press 95/65

18-15-12-9-6-3 reps for time of:

Squat Cleans 115/80

Burpees Box Jumps 24/20

"Nate"

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

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 70/53

Back Squat 4-4-4-4-4

Then:

AMRAP in 13 minutes of:

100 Meter 1 Arm Kettlebell Farmers Walk (choose load)

10 Thursters 95/65

30 Double-unders

Reminder: There will be NO open gym tomorrow due to the pull-up clinic. Please join us for our regularly scheduled 9am group class.

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

70 Pull-ups

70 Box Jump Overs

Run 400 meters (as a team)

50 Power Cleans 115/75

150 Sit-ups

50 Burpees 

Run 200 meters (as a team)

4 Rounds For Time:

Run 400 meters

12 Deadlifts 205/135

30 Air Squats

15 Weighted Push-ups 25/10

2 Rounds For Time:

50 Russian KB Swings 53/35

25 Toes to Bar

25 Push Jerks 135/95

3 Rounds For Time:

Run 800 meters

16 Burpees

20 Front Rack Lunges 95/65 

21-15-9 Reps for time of:

Power Clean 135/95

Handstand Push-ups

Chest to Bar Pull-ups

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

Then:

AMRAP in 12 minutes of:

10 Overhead Squats 95/65

10 KB Swings 53/35

10 Box Jumps 24/20

Reminder: Tomorrow we kick-off our “New year Reset” challenge at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”New Year Reset Challenged WOD”

5 Rounds for Time:

10 Lateral Burpees over the Bar

10 Squat Cleans 115/75

10 Toes to Bar

Bench Press 5-5-5-5-5

Then:

4 Rounds For Time:

25 Push-ups

18 Pull-ups

50 Double-unders

5 Rounds for time:

20 Box Jumps 24/20

8 Power Snatch 115/80

Run 200 meters

AMRAP in 20 minutes of:

5 Power Clean 135/95

10 Weighted Sit-ups 

15 Wall Ball Shots 20/14

For Time: 

Row 500 meters

30 Toes to Bar

40 KB Swings 70/53

50 Handstand Push-ups