“Hope"

Three rounds of:
Burpees
75/55 pound Power snatch
Box Step-ups 24/20
75/55 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

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

50 Deadlifts 205/135

Run 800 meters

100 Push-ups

30 Deadlifts

Run 400 meters

50 Push-ups

20 Deadlifts

30 Push-ups

Run 200 meters 

*all runs done together as a team

For Time:

Row 800 meters

Then:

5 Rounds of:

10 Thruster 95/65

24 Sit-up

16 Box Jumps 24/20

8 Strict Pull-ups

AMRAP in 15 minutes of:

Run 200 meters

10 Toes to Bar

8 Burpee Box Jumps 24/20

30 Double unders

Every minute on the minute for 8 minutes: Squat Clean + 2 Front Squats.

Then:

3 Rounds for time of:

15 Power Clean 135/95

20 Push-ups

15 Front Squats 135/95

For time:

70 Pull-ups

75 Sit-ups

Run 1 mile

30 Push Jerks 155/105

Take 10 minutes and work up to a heavy-ish Snatch.

Then:

21-15-9 reps for time:

Squat Snatch 95/65

Lateral Burpees over Barbell 

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

”Summer Nutrition Challenge WOD”

For Time:

40 Wall Ball Shots 20/14

20 Burpees

25 Pull-ups

30 Wall Ball Shots

15 Burpees

20 Pull-ups

20 Wall Ball Shots

10 Burpees

15 Pull-ups

5 Rounds for time:

30 Double-unders

7 Power Clean and Jerk 115/80

12 Toes to Bar

AMRAP in 20 minutes of:

2 Muscle-ups

4 Handstand Push-us

12 Air Squats

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