On the minute every minute for 7 minutes: Power Clean + 1 Front Squat

Then:

For Time:

35 Pull-ups

15 Front Squats 115/80

Run 800 meters

15 Front Squats 115/80

50 Sit-ups

Run 800 meters

35 Pull-ups 

Charity Burpee-A-Thon

Please join us for this burpee charity event to raise money for Meals on Wheels. The event will start at 9am but please come early for coffee and paleo approved snacks from 8:30am. We are asking for a minimum donation amount of $10 or more. See you all there! Also, just a reminder there will be NO Open Gym.

Every Minute on the Minute for 60 Minutes:

Burpees ( Choose the number you will perform each minute for the 60 minute duration.)

AMRAP in 16 minutes of:

8 Hang Power Cleans 115/80

16 Sit-ups

32 Double-unders

"Nancy"

5 Rounds for Time of:
400 Meter Run
95/65 Pound Overhead Squat, 15 reps

Every minute on the minute for 6 minutes: Deadlift x 2 reps.

Then:

5 Rounds for time:

10 Chest to Bar Pull-ups

20 Push-ups 

7 Deadlifts 275/185

For Time:

Row 1000 meters

50 Push Press 75/55

30 Box Jumps 30/24

Run 800 meters

50 Push Press 75/55

30 Box Jumps 30/24

4 Rounds For Time:

Run 400 meters

7 Squat Cleans 205/135

10 Burpees over Barbell 

10 Strict Pull-ups

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

Run 1 Mile 

50 Power Clean and Jerks 95/65

100 Sit-ups

50 Squat Clean Thrusters 95/65

100 Sit-ups

3 Rounds for time of:

12 Muscle-ups
75 Squats

*muscle up modifications: bar muscle up, 15 Chest to Bar pull-ups per round, 20-25 kipping pull-ups or ring rows.

On the minute every minute for 7 minutes: Power Snatch x 2 reps.

Then:

For Time:

Row 750 meters

Then 5 Rounds of:

5 Power Snatches 125/85

10 Toes to Bar

30 Double unders

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)