5 Rounds for time:

35 Double-unders

10 Squat Clean Thrusters 95/65

15 Pull-ups

20 Sit-ups

CLOSED! Just a reminder the gym will closed due to the Good Friday holiday. See you Saturday for our normal gym hours.

For time:

Run 400 meters

21 Deadlifts 205/135

30 Box Jumps 24/20

Run 400 meters

15 Deadlifts 225/155

25 Box Jumps 24/20

Run 400 meters

9 Deadlifts 245/175

20 Box Jumps 24/20

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

AMRAP in 15 minutes of:

Run 200 meters

10 Power Snatches 95/65

10 Lateral Burpees over the Barbell

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

Thruster 115/80 

Toes-to-bar

Box Jump Over 24/20 

5 Rounds for time:

20 Wall Ball Shots 20/14

50 Double unders 

15 Hang cleans 115/80

20 Rounds for time:

5 Box Jumps 24/20

2 Power Clean 165/115

5 Push-ups

For time:

30 Push Jerks 135/95

Run 200 meters

50 Burpees

Run 200 meters

100 AbMat Sit-ups

“Badger”

3 rounds for time of:

30 Squat Cleans 95/65 lbs

30 Pull-ups

Run 800 meters

Every minute on the minute for 8 minutes: Shoulder Press x 3 reps.

Then:

5 Rounds for time:

12 Toes to Bar

16 Weighted Box Step ups 24/20

15 Push Press 95/65

*choose weight on step ups.

Deadlift 5-5-5-5-5 (perform a set of 5 every 90 seconds and increase weight every set)

Then:

AMRAP in 13 minutes of:

Run 200 meters 

7 Deadlifts 225/155

10 Strict Handstand Push-ups

4 Rounds for time:

35 Double unders

12 Push Presses 135/95

15 Burpees

15 Pull-ups 

18-15-12–9-6-3 reps for time of:

Front Squats 115/80

Box Jumps 24/20

KB Swings 53/35

For time:

Run 1 mile

21 Hang Clean and Jerks 115/80

30 Strict Pull-ups

15 Hang Clean and Jerks 115/80

For Time:

30 Burpees

Then:

90 Wall Ball Shots 20/14

70 Sit-ups

50 Push-ups

3 Rounds for time:

Run 400 meters

7 Squat Cleans 185/125

21 Toes to Bar

5 Rounds, 1 minute at each station:

30-40 Double unders

10-14 Pull-ups

6-8 Burpees

Max Power Snatches 115/80

Rest 1 minute

*score is power snatches reps

For time:

Run 800 meters

Then:

2 rounds of:

50 Dumbbell Box Step up 24/20

40 Alternating Dumbbell Snatches

30 Alternating Dumbbell Clean and Jerks

20 Dumbbell Goblet Squats

10 Dumbbell Devil Presses

5 Rounds for Time:

100 Meter Kettlebell Farmers Carry (choose weight)

10 Squat Cleans 115/80

5 Bar Muscle-ups

*modification for bar muscle-ups will be 15 Pull-ups or 10 Chest to Bar Pull-ups