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

For time:

20 Burpees

30 Pull-ups

40 Sit-ups

100 Air Squats

40 Sit-ups

30 Pull-ups

20 Burpees

Push Press 3-3-3-3-3

Then:

“Open Workout 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:

25 Hang Power Cleans, 115/80 lbs

30 Push-ups

20 Strict Pull-ups

20 Hang Power Cleans, 135/95 lbs

25 Push-ups

15 Strict Pull-ups

15 Hang Power Cleans, 155/105 lbs

20 Push-ups

10 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 Push ups

Then:

Run 400 meters (together)

60 Hang Power Snatches 95/65

60 Toes to Bar

60 Weighted Box Step ups

For time:

60/50 Row Calories

-- then --

3 rounds of:

25 Wall Balls 20/14

35 AbMat Sit-ups

50 Double Unders

*Reminder: If you are participating in the Open see you at Friday night lights! FYI there are NO Friday evening classes due to Friday night lights.

Complete as many rounds as possible in 20 mins of:

4 Thrusters 115/75

8 Box Jumps 24/20

6 Burpees

Run 200 meters

“Nate”

Complete as many rounds as possible in 20 mins of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings 70/53

Shoulder Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

12 Push Press 95/65

12 Burpees

24 Double Unders

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

Toes-to-bar

Box Jump 30/24

Squat Snatch 95/65

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

Row 2000 meters

100 Wall Ball Shots 20/14

150 Sit-ups

75 Toes to Bar

75 Push-ups

50 Weighted Step-ups 24/20, 53/35

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

Deadlift 205/135

Strict Pull-up

Tabata Row (Calories)

Tabata Handstand Push Up

Tabata Power Snatch 95/65

Tabata Lunge

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.

Complete as many rounds as possible in 15 mins of:

20 AbMat Sit-ups

20 Air Squats

10 Burpee Pull-ups

4 rounds for time of:

Run 200 meters

15 Hang Power Cleans 95/65

35 Double Unders

Front Squat 3-3-3-3-3

Then:

5 rounds for time of:

7 Front Squats 135/95

7 Box Jump Overs 24/20

7 Kettlebell Swings 70/53

Just a reminder that the New Year Nutrition Challenge will kick off at 9am! We will start taking measurements at 8:30am. If you did not sign up for the Challenge, please join us for Open Gym 7:30am to 9am.

"New Year Nutrition Challenge Workout"

For time:

60 Wall Balls 20/14

50 Pull-ups

40 Push Press 95/65

30 Burpees

14.4 / 23.1 Rx'd - CrossFit Games Open

Complete as many rounds as possible in 14 mins of:

60 Row Calories

50 Toes-to-bars

40 Wall Balls 20/14 lbs

30 Cleans 135/95

20 Muscle-ups

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

Strict Pull-up

Box Jump 24/20

Front Squat 95/65

For 5 cycles: AMRAP in 3 mins of:

4 Power Snatches, 95/65 lbs

8 Push-ups

12 Sit-ups

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

5 rounds for time of:

8 Squat Cleans 135/95

12 Toes-to-bars

10 Lateral Burpee Over Bars