On the minute every minute for 8 minutes: Power Clean + Hang Squat Clean.

Then:

For time:

Run 400 meters

30 Hang Squat Cleans 135/95

Run 400 meters

50 Toes to Bar

Run 400 meters

50 Burpees

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10/9ft target (Reps)
Sumo deadlift high-pull, 75/55pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Every Minute on the Minute for 7 Minutes: Clean and Jerk x 1-2 reps.

Then:

For time:

16 Deadlifts 225/155
20 L Pull-ups
13 Deadlifts
15 L Pull-ups
10 Deadlifts
10 L Pull-ups
7 Deadlifts
5 L Pull-ups

Sub for L Pull-ups will be: Strict pull-ups

Reminder: There will be NO open gym tomorrow due to the weightlifting 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:

100 Box Jumps 24/20

100 Push-ups

Run 400 meters as a team

40 Squat Cleans 135/95

40 Push Jerks 135/95

Run 400 meters as a team

50 Burpees

For Time:

Row 1000 Meters

Run 800 Meters

Then:

3 Rounds of:

25 Pull-ups

1 Minute Plank Hold

10 Power Cleans 175/115

AMRAP in 14 minutes of:

7 Overhead Squats 115/80

14 Sit-ups

21 Double unders

4 Rounds For Time:

Run 800 meters

15 Handstand Push-ups

15 Toes to Bar

25 KB Swings 53/35

“Warm up”

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

Then:

For Time:

10 Power Snatches 135/95

30 Burpees

15 Power Snatches 115/80

20 Burpees

20 Power Snatches 95/65

10 Burpees

"Tommy V"

For time:
115/80 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/80 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/80 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

“Beach WOD”

As many rounds as possible in 20 minutes:

Swim 50 Meters

10 Burpees

15 V-ups

20 Air Squats

100 Meter Soft Sand Run

“Class WOD”

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

100 Air Squats

50 Power Cleans 115/75

75 Goblet Squats 53/35

100 KB Swings 53/35

Run 800 meters as a Team

50 Burpees

For Time:

Row 750 meters

Then:

5 Rounds of

5 Ring Muscle-ups

15 Push-ups

16 Weighted Step-ups 24/20 (choose load)

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

Then:

5 Rounds for Time:

10 Hang Power Cleans 135/95

20 Wall Ball Shots 20/14

100 Meter 1 Arm Farmers Carry (choose load)

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

AMRAP in 15 minutes of:

9 Push Press 95/65

7 Toes to Bar

25 Double-unders

3 Rounds For Time:

Run 800 Meters

15 Burpee Box Jumps 24/20

20 1 Arm Alternating Dumbbell Snatches (choose load)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Reminder: We will be retesting the “New Year Reset Challenge” workout at 9am. Please arrive by 8:30am to have your measurements, body fat and weight re-taken. If you did not participate in the challenge, please join us for Open Gym from 7:30am-9am.

”New Year Reset Challenged WOD Retest”

5 Rounds for Time:

10 Lateral Burpees over the Bar

10 Squat Cleans 115/75

10 Toes to Bar

Amrap in 20 minutes of:

22 Dumbbell Lunges (choose load)

14 Single Arm Dumbbell Hang Clean (same dumbbell used for lunges)

5 Bar Muscle-ups

For Time:

75 Wall Ball Shots 20/14

Then:

50-40-30-20-10 reps of:

Double-unders

Sit-ups

Then:

75 KB Swings 53/35

For time:

Run 400 meters

40 Handstand Push-ups

Run 400 meters

40 Push-ups

Run 400 meters

40 Push Jerks 115/80

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

Toes to Bar

Box Jumps 30/24

Squat Snatch 95/65