For time:

Row 500 meters

50 Box Step-Ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

30 Hang Power Cleans, 115/75 lbs

30 Burpees

30 Push-ups

Run 400 meters

For Time:

Run 800 meters

25 Squat Snatch 115/80

Run 800 meters

40 Toes to Bar

Run 800 meters

50 Single Arm Dumbbell Push Jerks

*choose your own load for the dumbbell push jerks.

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

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

70 Toes to Bar 

70 Box Jump Overs

Run 400 meters (as a team)

50 Thrusters 75/55

150 Sit-ups

50 Burpees

Run 200 meters (as a team)

For Time:

5 Rounds of:

Run 200 meters

12 Pull-ups

15 Weighted Push-ups 35/15

Then:

Run 1 mile

For Time:

15 Deadlifts 275/185

Then:

40-30-20-10 reps of:

Wall Ball Shots 20/14

Sit-ups

Box Jumps 24/20

Then:

15 Deadlifts 275/185

4 Rounds For Time:

Run 400 meters

20 Push Presses 95/65

12 Burpee Pull-ups

Front Squat 3-3-3-3-3

Then:

AMRAP in 13 minutes of:

2 Squat Cleans 205/145

7 Toes to Bar

25 Double-unders

21-15-9 reps for time:

Hang Power Clean 135/95

Lateral Burpees over Barbell

Weighted Step-up 24/20

Just a reminder, due to the pull-up clinic, there will be no Open Gym. Please join us from 8:30am to 10:30am for “Murph”.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

For Time:

Row 750 meters

Then:

4 Rounds of:

Run 200 meters 

7 Clean and Jerks 185/125

For time:

60 Burpees
60 Sit-ups
60 Kettlebell Swings 53/35
Run 800 meters
50 Box Jumps 24/20

“Warm up”

Take 8 minutes and work up to a heavy Hang Squat Snatch.

Then:

10 Rounds for time:

4 Hang Squat Snatches 95/65

4 Bar Muscle-ups

*sub for bar muscle-up will be 8 pull-ups

For Time:

50 Calorie Row

30 Deadlift 205/135

40 Wall Ball Shots 20/14

30 Weighted Push-ups 25/15

30 Power Cleans 135/95

30 Burpees

For Time:

Run 800 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

Run 600 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

Run 400 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

Run 200 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

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

100 Push-ups

Run 400 meters together as a team

70 Toes to Bar

200 Double-unders

40 Power Clean and Jerks 115/80

50 Burpees

100 Lunges 

4 Rounds for time:

Run 400 meters

20 Chest to Bar Pull-ups

25 Box Jumps 24/20

For time:
225/155 pound Deadlift, 21 reps
50 Squats
135/95 pound Push press, 21 reps
225/155 pound Deadlift, 15 reps
50 Squats
135/95 pound Push press, 15 reps
225/155 pound Deadlift, 9 reps
50 Squats
135/95 pound Push press, 9 reps

*use 1 bar and change your plates as needed.

For time:

Run 1 mile

70 Burpees

140 Sit-ups 

30 Power Cleans 185/125

* partition burpees, sit-ups, and power cleans however you like.

Jackie

For time:
1,000-meter row
50 thrusters 45/35
30 pull-ups