Reminder: There will be NO open gym tomorrow due to the weightlifting class. Please join us for our regularly scheduled 9am group class.

For time:

50 Push-ups
50 Sit-ups
25 Box jumps 24/20
40 Toes to Bar
50 Wallball shots 20/14
30 Burpees
Run 400 meters 

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/53

*modifications for muscle-ups will be 4 strict pull-ups or 6 kipping pull-ups.  

AMRAP in 20 minutes of:

40 Double unders

10 Deadlifts 225/155

1 Minute Plank Hold

30 Second Side Plank Right Side

30 Second Side Plank Left Side

2 Rounds for time:

Run 800 meters

20 Squat Cleans 135/95

30 Pull-ups 

21-15-9 reps for time of:

Clean and Jerk 115/80

Toes to Bar

Burpee over Barbell 

Reminder: Holiday Hours: “OPEN GYM” 8am-10am ONLY.

5 Rounds for time:

Run 200 meters

15 Hang Power Cleans 95/65

20 Wall Ball shots 20/14

Max rounds in 3 minutes of:
3 Deadlifts 185/125
6 Push-ups
6 Burpees

Rest 1 minute. Repeat for a total of 5 cycles.

5 Rounds for time:

20 Box Jumps 24/20

12 Toes to Bar

10 Overhead Squats 95/65

For Time:

Run 1 mile

Then:

21-15-9 Reps of:

Power Snatch 115/80

Strict Pull-up

10 Rounds for time:

5 Hang Power Cleans 155/105

15 Air Squats

15 Sit-ups

4 Rounds For Time:

Run 400 meters

20 Push Presses 95/65

12 Burpee Pull-ups

AMRAP in 14 minutes of:

5 Front Squats 135/95

8 Weighted Push-ups 35/15

30 Double-unders

Reminder: Tomorrow we kick-off our “Back on track” nutrition challenge at 9am! Please arrive by 8:30am for measurements, weight, and body fat. If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”Back on track Challenge WOD”

For Time:

50 Box Jumps 24/20

Then:

3 Rounds of:

21 Burpees

12 Power Cleans 135/95

21 Pull-ups

For time:

Run 800 meters

30 Strict High Knees

Run 800 meters

70 Sit-ups

Run 800 meters 

30 Toes to Bar

Every minute on the minute for 7 minutes: Squat Clean + Hang Squat Clean + Front Squat.

Then:

AMRAP in 9 minutes of:

Run 100 meters

15 Wall Ball Shots

Run 100 meters

16 Wall Ball Shots

Run 100 meters

17 Wall Ball Shots and so on…….

Rest 2 minutes 

Then:

AMRAP in 9 minutes of:

Run 100 meters

15 Wall Ball Shots

Run 100 meters

16 Wall Ball Shots

Run 100 meters

17 Wall Ball Shots and so on…….

For time:

25 Strict Pull-ups

100 Double-unders

15 Push Presses 135/95

Run 400 meters

20 Ring Muscle-ups

15 Push Presses

25 Burpees

For time:

Row 1000 meters

Then:

9 Rounds of:

5 Deadlifts 225/155

5 Strict Handstand Push-ups

Then: 

Run 800 meters

*you can start with the run or row or end with the run or row.

AMRAP in 20 minutes of:

4 Squat Clean Thrusters 115/80

14 Weighted Step-ups 24/20 (choose weight)

8 Toes to Bar

"The Chief"

Max rounds in 3 minutes of:

3 Power Cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

* After each 3-minute cycle, start where you left off at the end of the previous cycle. Record total rounds and reps completed.

10-8-6-4-2 reps for time of:

Power Snatch 115/80

Box Jump Overs 24/20

Bar Muscle-ups

*modification for Bar muscle-ups will be strict-pull ups or 2 x kipping pull-ups.