AMRAP in 20 minutes of:

Run 200 meters 

20 Push-ups

Run 200 meters 

10 Push Jerks 135/95

Every 2 minutes for 20 minutes complete:

5 Burpee Box Jump Overs 24/20

15 Air Squats

18 Sit-ups

“Pyramid Double Helen“

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

CrossFit Games 2012 Chipper

For time:

10 Overhead Squats 155/105 lb

10 Box Jump 24/20 inches

10 Thrusters 135/95 lb

10 Power Cleans 205/125 lb

10 Toes to bar

10 Burpee Ring Muscle-up

10 Toes to bar

10 Power Cleans 205/125 lb

10 Thrusters 135/95 lb

10 Box Jump 24/20 inches

10 Overhead Squats 155/105 lb

For time:

Camana Bay Hill Run

60 KB Swings 53/35

50 Weighted Box Step up 24/20 (choose weight)

40 Toes to Bar

30 Burpees

20 Squat Clean and Jerks 135/95

18-15-12-9-6-3 reps for time of:

Power Snatch 95/65

Push-ups

Pull-ups

3 Rounds for Time:

70 Double-unders

35 Wall Ball Shot 20/14

Run 800 meters

5 Rounds for times of:

20 Box Jumps 24/20

12 Toes to Bar

5 Deadlifts 275/185

Rest 90 seconds between rounds.

*Score will be total time.

For time:

3 rounds of:

Run 400 meters

10 Squat Cleans, 135/95lbs

3 Rope Climbs

-- then --

Rest, 5 mins

-- then --

Run 800 meters

20 Squat Cleans, 135/95lbs

6 Rope Climbs

5 Rounds for time

10 Shoulder to Overhead 135/95

10 Burpee Box Jumps 24/20

25 Sit-ups

For Time:

4 Rounds of:

8 Wall Ball Shots 20/14

8 Box Jumps 24/20

8 Toes to Bar 

then:

2 Rounds of:

16 Wall Ball Shots 20/14

16 Box Jumps 24/20

8 Toes to Bar

then:

1 Round of:

32 Wall Ball Shots 20/14

32 Box Jumps 24/20

16 Toes to Bar

Workout 22.3
For time:

21 pull-ups 42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

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

Then:

AMRAP in 14 minutes of:

Run 200 meters

8 Strict Handstand Push-ups

7 Hang Power Cleans 135/95

5 Rounds, 1 minute at each station:

Row (calories)

Sit-ups

Overhead Squats 95/65

Box Jump overs 24/20

Rest 1 minute 

On the minute every minute for 5 minutes of: Shoulder Press x 3 reps.

Directly into:

On the minute every minute for 5 minutes of: Push Press x 3 reps.

Then:

For time:

30 Burpees

Then:

5 Rounds of:

8 Cleans 115/80

8 Strict Pull-ups

3 Rounds for time:

Run 800 meters

30 Wall Ball Shots 24/20

15 Toes to Bar

For time:

Run 400 meters

20 Box Jumps 24/20

30 Pull-ups

Run 400 meters

20 Box Jumps 24/20

30 Toes to Bar

Run 400 meters

20 Box Jumps 24/20

30 Pull-ups

“CrossFit 22.2 Open Workout”

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

Deadlifts
Bar-facing burpees

225/155-lb barbell

Time cap: 10 minutes

*burpees over the bar will be lateral in class not bar facing.

Every 2 minutes for 20 minutes complete:

3 Clean and Jerks 135/95

6 Push-ups 

9 Kettlebell Swings 53/35

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

For time:

Row 1000 meters

Then:

3 Rounds of:

20 Burpees

25 Pull-ups

30 Sit-ups