Reminder: The “Back on Track” nutrition challenge re-test is at 9am. Please arrive early to have your measurements taken. If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”Back on Track Challenge WOD Retest”

For Time:

50 Box Jumps 24/20

Then:

3 Rounds of:

21 Burpees

12 Power Cleans 135/95

21 Pull-ups

3 Rounds for time:

Run 600 meters

9 Power Snatches 115/80

15 Overhead Squats 115/80

For Time:

20 Thrusters 95/65

50 Sit-ups

40 Step-ups 24/20

1 Minute Plank Hold

40 Wall Ball 20/14

20 Clean and Jerk 95/65

20 Burpees

40 Air Squats

20 Strict Handstand Push-ups

100 Double-unders

4 Rounds for time:

Run 200 metes

15 Toes to Bar

20 KB Swings 70/53

15 Box Jumps 24/20

For time:

30 Burpees

Then:

9 Rounds of:

3 Power Clean 205/135

9 Push-ups

5 Rounds for time:

Run 400 meters

10 Thrusters 115/80

10 Chest to Bar Pull-ups

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