"Badger"

Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

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

Camana Bay Hill Run (Together)

50 Cleans 115/75

50 Toes to Bar

100 Wall Ball 20/14

70 Box Jumps 

50 Toes to Bar

“Class WOD”

5 Rounds for time:

12 Push Press 95/65

14 Pull-ups

20 Russian KB Swings 53/35

“Open WOD”

For Time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

“Active Recovery”

3 Rounds for Time:

Run 800 meters

50 Sit-ups

40 Air Squats

7 Rounds For Time:

9 Burpees

35 Double unders

8 Hang Power Snatch 95/65

5 Rounds for Time:

5 Power Cleans 215/145

20 Push-ups

24 Step-ups

Every minute on the minute fir 8 minutes: Power Clean + Front Squat + Jerk

Then:

3 Rounds For Time

Run 400 meters

15 Thrusters 95/65

15 Chest to Bar Pull-ups

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

75 Deadlifts 185/125

75 Wall Ball Shots 20/14

75 Pull-ups

75 Hang Power Cleans 95/65

75 Push-ups

75 Sit-ups

75 Overhead Squats 95/65

“Warm up”

On the minute every minute for 7 minutes: Power Snatch + Hang Squat Snatch.

Then:

5 Rounds for time:

10 Power Snatches 115/80

30 Air Squats

30 Sit-ups

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

4 Ring Muscle-ups

10 Strict Handstand Push-ups

*subs for muscle-ups: bar muscle-up, strict pull-ups or kipping pull-ups.

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