8 rounds, each round for time, of:

3 Hang Power Snatches 95/65

3 Burpees

6 Front Squats 95/65

6 Push-ups

9 Shoulder-to-Overheads 95/65

9 Air Squats

Rest 30 secs between each round.

3 Rounds for time:

Run 200 meters

15 Sumo Deadlift high pulls 95/65

12 Burpee Pull-ups

Take 12 minutes and work up to a heavy Clean and Jerk

Then:

Complete as many rounds as possible in 12 mins of:

9 Strict Handstand Push-ups

7 Toes-to-bars

5 Squat Cleans 95/65

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

3 rounds for time of:

25 Wall Balls 20/14

25 Kettlebell Swings 53/35

25 Box Jumps 24/20

In teams of two, complete for Time:

100 Box Jump 24/20

100 Jumping Pull-ups

100 KB Swings 35/26

100 Double Unders

100 ABMAT Sit-ups

100 Push Presses 45/35

80 Deadlifts 135/95

100 Air Squats

100 Burpees

100 Lunges

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

Row Calorie

Wall Ball, 20/14 lbs

Strict Pull-up

Rest 1 minute

For time:

2-4-6-8-10-8-6-4-2 reps of:

Hang clean 115/80

Toes to Bar

Perform 20 Double unders after each round

Please note, we will be running our normal classes tomorrow, starting at 5:30am. 

24-21-18-15-12 reps, for time of:

Dumbbell Snatch

Box Jump Over 24/20

Due to the storm arriving tomorrow, we will only be Running our morning classes ( 5:30am, 6:15am and 7am). All other classes for the day will be Cancelled. We will continue to keep you updated via email and social media for Wednesday classes. 

“Tabata Something Else”

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

Tabata Air Squat

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Today’s Tabata score is the TOTAL reps performed in all of the intervals.

Every 4 mins for 20 mins do:

Run 200 meters

5 Power Cleans 135/95

4 Squat Cleans 135/95

9 Burpees

Reminder: Due to the Kipping Pull-Up Clinic tomorrow, there will be NO Open Gym. Join us for our regularly scheduled 9 AM group class!

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

120 Wall Balls 20/14

100 Sit-ups

100 Lunges

Row 800 meters

For time:

30 Burpees

28 Alternating Dumbbell Snatches

Plank Hold 1:30

20 Burpees

24 Alternating Dumbbell Snatches

Plank Hold 1:30

10 Burpees

20 Alternating Dumbbell Snatches

Plank Hold 1:30

*choose your load for the dumbbell snatch.

5 rounds for time of:

35 Double Unders

6 Squat Snatches 95/65

7 Overhead Squats 95/65

8 Chest-to-bar Pull-ups

For 5 cycles: AMRAP in 3 mins of:

10 Hand Release Push-ups

5 Unbroken Hang Power Cleans 155/105

20 AbMat Sit-ups

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

For time:

Row 1000/800 meters

-- then --

5 rounds of:

15 Shoulder Press 85/55

14 Weighted Box Step-ups 53/35

Pause Back Squats 3-3-3-3-3 (3 second pause at bottom)

Then:

Complete as many rounds as possible in 10 mins of:

12 Squat Cleans 95/65

12 Toes-to-bars

Reminder: The beach wod will be at public beach at 7:30am! Also, we will still be running our regularly scheduled open gym from 7:30am to 9am and group class at 9am!

Class WOD:

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

25 Rounds for time:

7 Wall Ball Shots 20/14

6 Box Jump 24/20

5 Power Clean 115/80

*alternate exercises. You go I go style.

Beach WOD:

Beach wod

Partner carry technique

Then,

With a partner (you go I go)

3 rounds each

50m swim or walk/run in the water

25 push ups

-into-

3 rounds each

50m swim or walk/run in the water

25 air squats

-into-

3 rounds each

50m swim or walk/run in the water

25m partner carry

Every minute on the minute for 24 mins, alternating between:

10-15 Push Jerks 115/80

15/12 Row Calories

8 Lateral Burpee Over Bar

10-12 Hang Power Cleans 115/80

*start at any station

5 rounds for time of:

25 Goblet Squats 53/35

40 Double Unders

12 Pull-ups

Complete as many rounds as possible in 15 mins of:

3 Deadlifts, 275/185 lbs

9 Box Jumps, 24/20 in

7 Toes-to-bars