See you tomorrow for our regularly scheduled classes!

21-15-9 reps, for time of:

Clean & Jerk 115/80 

Toes-to-bar

Front Squat 115/80 

Due to the approaching storm, we will be CLOSED today. Assuming the government issues the all clear we will resume all classes as normal on Tuesday morning.

Also, we will keep you updated via email and social media if there are any changes.

Thanks and stay safe!

In teams of two, with one partner working at a time, complete the following for time:

Row 2000 Meters

75 Power Snatches (75/55)

75 Burpee Pull-ups

50 Overhead Squats (75/55)

75 Handstand Push-ups

Run 800 Meters

5 Rounds for time:

16 Pull-ups

12 Shoulder to Overhead 135/95

10 Lateral Burpees over Barbell

For time:

10 Squat Cleans, 155/105 lbs

50 AbMat Sit-ups

50 Double Unders

8 Squat Cleans, 155/105 lbs

40 AbMat Sit-ups

40 Double Unders

6 Squat Cleans, 155/105 lbs

30 AbMat Sit-ups

30 Double Unders

4 Squat Cleans, 155/105 lbs

20 AbMat Sit-ups

20 Double Unders

2 Squat Cleans, 155/105 lbs

10 AbMat Sit-ups

10 Double Unders

3 rounds for time of:

Run 800 meters

20 Toes-to-bars

24 Dumbbell Snatches (pick weight)

For time:

15 Power Clean 115/80

35 Strict Handstand Push-ups

15 Power Clean 115/80

35 Handstand Push-ups

15 Power Clean 115/80

35 Push-ups 

Reminder: Public Holiday! Open Gym 7:30am-10:00am only!

“Kelly”

5 rounds for time of:

Run 400 meters
30 box jumps 24/20
30 wall-ball shots 20/14

In teams of 2, with 1 partner working at a time, complete for time:

Row 2000 Meters or Run 1 mile

40 Deadlifts 205/135

60 Burpees

30 Deadlifts

100 Push-ups

20 Deadlifts

60 Toes to Bar

For time:

21 Power Snatches 95/65 

42 Goblet Squats 53/35 

200 Single Unders

15 Power Snatches 95/65 

30 Goblet Squats 53/35

150 Single Unders

9 Power Snatches 95/65 

18 Goblet Squats 53/35

100 Single Unders

5 Rounds For Time:

Run 400 meters

12 Chest to Bar Pull-ups 

12 Shoulder to Overhead 135/95

3 Rounds for Time:

20 Squat Cleans 95/65

40 Sit-ups

20 Burpees 

40 Double-unders

AMRAP in 15 minutes of:

8 Toes to Bar

10 Hand Release Push-ups 

15 KB Swings 53/35

5 Rounds for time:

14 Front Rack Lunge 115/80

10 Burpee pull-ups

18 Box Jumps 24/20

In teams of 2, with 1 partner working at a time, complete for time:

3 Rounds of:

Run 400 meters (together)

30 Burpees 

30 Power Cleans 115/80

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

Front Squat 135/95 

Toes-to-bar

Run 200 meters 

For time:

60 Row Calories

50 Weighted Step-ups

40 Handstand Push-ups

30 Burpees

20 Deadlifts 275/185 

10 Ring Muscle-ups

5 Rounds for time:

35 Double unders

6 Power Clean and Jerks 155/105

20 Wall Ball Shots 20/14

3 rounds for time of:

Medicine Ball Run, 20/14 lbs, 400 meters

21 Kettlebell Swings 70/53 lbs

12 Strict Pull-ups

On the minute every minute for 8 minutes: Squat Clean + 1 Front Squat.

Then:

Complete as many reps as possible in 12 mins of:

Squat Clean 135/95 1 minute

Toes-to-bar 1 minute

Squat Clean 135/95 2 minutes

Toes-to-bar 2 minutes

Squat Clean 135/95 lbs 3 minutes

Toes-to-bar 3 minutes