For time:

100 Double-unders

50 Squat Cleans 95/65

50 Handstand Push-ups

100 Double-unders

3 rounds for time of:

Run 800 meters

21 Kettlebell swings 53/35

21 Thrusters 95/65

21 Pull-ups

Three rounds of:

Double unders

Lunges

Push Press 75/55

Box Jumps 24/20

Row (Calories)

Rest

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 90 Seconds for 9 minutes: 1 Power Clean + 4 Front Squats.

Then:

15-12-9-6-3 reps for time of:

Power Clean and Jerk 115/80

Toes to Bar

For time:
30 Pull-ups
400 meter run
95/65pound Thruster, 15 reps
800 meter run
95/65 pound Thruster, 15 reps
400 meter run
30 Pull-ups

10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlift 185/125

Burpee Box Jump Overs 24/20

*the burpee box jump overs are NOT box facing.

For time:

50 Toes to Bar

Run 800 meters

Then:

3 Rounds of:

15 Shoulder to Overhead 115/80

50 Double unders

Then:

25 Toes to Bar

AMRAP in 15 minutes of:

4 Front Squats 135/95

8 Handstand Push-ups

16 Sit-ups

3 Rounds for time:

Run 400 meters

21 Power Snatches 75/55

12 Burpee Pull-ups

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

“Jackie”

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

Men: 45 lb.
Women: 35 lb.

The Gym will be CLOSED today for New Years Day!!! Wishing you all a Happy New Year!!!!

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

For time:

Run 400 meters

60 Pull-ups

50 Push Jerks 95/65

40 Sit-ups

30 Push-ups

20 1 Arm Alternating Devils Press (choose weight)

Run 400 meters

On the minute every minute for 7 minutes: Power Snatch x 2 reps.

Then:

For Time:

100 Double-unders

Then 5 Rounds of:

5 Power Snatches 125/85

10 Burpees

15 Box Jumps 24/20

Every minute on the minute for 7 minutes:

Power Clean + Squat Clean + Hang Squat Clean

Then:

3 Rounds for time:

20 Weighted Step-ups (choose weight)

10 Power Cleans 135/95

20 Wall Ball Shots 20/14

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

5 Rounds for Time:

10 Toes to Bar

10 Squat Cleans 95/65

10 Burpees

30 Double unders

GYM CLOSED for the Holiday!

The Gym will be CLOSED today for Christmas!!! Wishing you all a Merry Christmas!!!!!

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

“12 Days of Christmas”

*Follow the same structure as the song….for example:

1 Run

2 Power Cleans, 1 Run

3 Burpees, 2 Power Cleans, 1 Run

4 Box Jumps, 3 Burpees, 2 Power Cleans, 1 Run

etc…….

For Time (32 min Cap):

1 Run 100 Meters

2 Power Cleans 135/95

3 Burpees

4 Box Jumps 24/20

5 Push-ups

6 Pull-ups

7 Toes to Bar

8 KB Goblet Squats 53/35

9 KB Swings 53/35

10 Wall Balls 20/14

11 Deadlifts 135/95

12 Handstand Push-ups

Run 1 mile for time 

Then immediately into:

AMRAP in 14 minutes of:

7 Hang Squat Cleans 115/80

7 Handstand Push-ups 

*You will have 2 scores: Your mile time and your round and reps from the AMRAP.

4 Rounds for time:

12 Power Snatches 95/65

50 Double-unders

15 Toes to Bar

1 Minute Plank Hold