For time:

Run 1 mile

-- then --

9 rounds of:

5 Deadlifts 225/155 

5 Strict Handstand Push-ups

Reminder: There will be NO 8:30am class tomorrow!

Pause Back Squats: 3-3-3-3-3-3-3 ( pause 2 seconds at bottom… perform a set every 60-90 seconds)

Then:

Complete as many rounds as possible in 10 mins of:

7 Thrusters 95/65

7 Lateral Burpee Over Bars

7 Strict Pull-ups

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

For time:

3 Rounds of:

30 Hang Squat Cleans 95/65

30 Pull-ups

30 Burpees

Then:

Run 400 meters (together)

60 Hang Power Snatches 95/65

120 Sit-ups

60 Box Jumps 24/20

3 rounds for time of:

Run 800 meters

20 Toes-to-bars

10 Deadlifts 245/165 

For 5 cycles: AMRAP in 3 mins of:

5 Overhead Squats, 95/65 lbs

10 Push-ups

8 Bent Over Barbell Rows, 95/65 lbs

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

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

Row Calorie

Burpee Pull-up

Dumbbell Clean & Jerk (choose load and alternate as needed)

Sit-up

Double Under

Rest 1 min

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

“Warm up”

On the minute every minute for 7 minutes: Squat Clean: 1-2 reps.

Then:

5 Rounds for time:

9 Front Squats 115/80

12 Toes to Bar

15 Box Jump Overs 24/20

As many reps as possible in 12 mins of:

2 Weighted Push-ups 35/15 

2 Burpees

2 Hang Power Cleans 135/95

4 Weighted Push-ups 35/15 

4 Burpees

4 Hang Power Cleans 135/95 

6 Weighted Push-ups 35/15 

6 Burpees

6 Hang Power Cleans, 135/95 lbs ... Continue adding 2 reps each round to each movement until time expires.

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

100 Box Jumps 24/20

50 Deadlifts 205/135

100 Wall Balls 20/14

50 Burpees

100 Lunges

Run 800 meters (together)

4 rounds for time of:

Run 400 meter

25 Kettlebell Swings 53/35

35 AbMat Sit-ups

For time:

60 Row Calories

-- then --

5 rounds of:

9 Power Snatches 95/65 

9 Strict Pull-ups

5 rounds, each round for time, of:

Run 200 meters

12 Toes-to-bars

18 Push-ups

Rest 2 mins between each round.

For time:

21 Hang Power Clean & Jerks 115/80

15 Burpee Box Jumps 24/20

15 Hang Power Clean & Jerks

12 Burpee Box Jumps

9 Hang Power Clean & Jerks

9 Burpee Box Jumps

6 Hang Power Clean & Jerks

6 Burpee Box Jumps

3 Hang Power Clean & Jerks

3 Burpee Box Jumps

“Warm up”

Take 8 minutes and work up to a heavyish Squat Clean.

Then:

Complete as many rounds as possible in 12 mins of:

2 Squat Cleans 185/125 

12 Wall Balls 20/14

12 Weighted Sit-ups

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

Camana Bay Hill Run (together)

80 Kettlebell Swings 53/35

60 Burpee 

40 KB Goblet Squats (40 each)

20 Strict Pull-ups (20 each)

Tabata This!

Tabata Row Calorie

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

For time:

Row 1000 meters

20 Power Snatches 115/80

50 Double-unders

Run 800 meters

25 Power Snatches 95/65

100 Double-unders

5 rounds for time of:

12 Weighted Box Step Overs 53/35, 24/20 in

12 Toes-to-bars

12 Handstand Push-ups

Front Squat 3-3-3-3-3

Then: 

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads 135/95 

5 Burpees

15 Sit-ups

“Double Pyramid Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53/35

24 Pull-ups

Run 400 meters

21 Kettlebell Swings 

12 Pull-ups

*if you did the CrossFit Open workout and need to modify the KB Swings please do so.