For 5 cycles:

AMRAP in 3 mins of:

10 Power Clean & Jerks 95/65

10 Lateral Burpees Over Bar

Rest 1 min between each cycle. For each cycle restart the AMRAP.

For time:

Run 800 meters

50 Push-ups

10 Squat Snatches 135/95 

Run 800 meters 

50 Pull-ups

10 Squat Snatches 155/105 

Reminder: Due to the Pull-up clinic there will be NO Open Gym! Join us for our regularly scheduled 9am class.

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

Run 1 mile

50 Overhead Squats 95/65

50 Burpee Box Jumps

50 Power Snatches 95/65

100 Sit-ups

50 Chest to Bar Pull-ups

CrossFit Games Open 11.2

Complete as many rounds as possible in 15 mins of:

9 Deadlifts 155/100 lbs

12 Hand Release Push-ups

15 Box Jumps 24/20 

CrossFit Games Open 14.4

Complete as many rounds as possible in 14 mins of:

60 Row Calories

50 Toes-to-bars

40 Wall Balls 20/14 

30 Cleans 135/95 

20 Muscle-ups

5 rounds for time of:

15 Burpees

25 Sit-ups

50 Double Unders

Badger

3 rounds for time of:

30 Squat Cleans 95/65 

30 Pull-ups

Run 800 meters 

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on December 11th, 2007.

As many reps as possible in 12 mins of:

Power Clean 135/95 lbs, 1 min

Push Jerk 135/95 lbs, 1 min

Power Clean 135/95 lbs, 2 mins

Push Jerk 135/95 lbs, 2 mins

Power Clean 135/95 lbs, 3 mins

Push Jerk 135/95 lbs, 3 mins

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

30 Power Cleans 135/95

100 Sit-ups

30 Power Cleans

100 Sit-ups

30 Power Cleans

100 Weighted Step-ups 24/20

“CrossFit Games Open 13.2”

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads 115/75 

10 Deadlifts 115/75 

15 Box Jumps 24/20 

For time:

Row 800 meters

50 Wall Balls 20/14 

25 Strict Burpees

25 Toes-to-bars

25 Burpees

25 Knees-to-elbows

25 Shoulder-to-Overheads 135/95 

“Double Pyramid 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

Every minute on the minute for 7 minutes: Power Clean x 2 reps.

Then:

5 rounds for time of:

Run 200 meters

10 Hang Power Cleans 135/95 

35 Double Unders

Pause Back Squats 3-3-3-3-3 (complete a set every 90 seconds. 3 second pause at the bottom of every squat)

Then:

7 Rounds for time:

7 Thrusters 95/65

7 Burpee Box Jumps 24/20

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

Camana Bay Hill Run (Run together)

60 Shoulder to Overhead 95/65

100 Air Squats 

200 Double unders 

40 Shoulder to Overhead 

80 Air Squats 

100 Double unders 

3 rounds, 1 min per station, for max reps of:

Burpee

Wall Ball 20/14 

AbMat Sit-up

Push-up

Weighted Box Step Over 24/20

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

5 Rounds for time:

10 Chest to Bar Pull-ups

10 Deadlifts 205/135

22 Lunges

*Lunges Alternating in place.

For time:

50 Box Jumps 24/20

50 Toes to Bar

50 Double-unders

50 Goblet Squats 35/26

25 Burpees 

50 KB Swings 35/26

25 Strict Handstand Push-ups

50 Sit-ups

For time:

Run 800 meters 

18 Clean & Jerks 135/95 lbs

Run 400 meters 

18 Clean & Jerks 135/95 lbs

Run 800 meters 

Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!

AMRAP in 15 minutes of:

5 Hang Power Cleans 145/100

8 Toes to Bar

14 Wall Ball Shots 20/14