For time:

Run 400 meters

21 Deadlifts 225/155

Run 200 meters

21 Overhead Squats 115/80

Run 400 meters

15 Deadlifts

Run 200 meters

15 Overhead Squats

Run 400 meters

9 Deadlifts

Run 200 meters

9 Overhead Squats 

Class Workout:

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

Camana Bay Hill Run (1080 meters)

100 Push-ups

100 Pull-ups

30 Power Snatches 115/75

30 Squat Cleans 115/75

Beach WOD:

Run 800 meters

Then:

5 rounds of:

Swim 100 meters

10 Burpee Broad Jumps

15 V-ups

Then:

Run 800 meters

3 Rounds for Time:

Run 800 meters

1 Minute Plank Hold

25 Goblet Squats (choose load)

50 Double unders

*if it rains replace runs with 50 Box Step-ups

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

Then:

3 Rounds For Time of:

7 Power Cleans 205/135

30 Lunges

50 Sit-ups

5 Rounds For Time:

Run 400 meters

12 Strict Handstand Push-ups

12 Toes to Bar

12 Burpees 

5 Rounds for time:

10 Push Jerks 135/95

15 Pull-ups

30 Air Squats

Every Minute on the Minute for 7 minutes: Hang Squat Clean x 2 reps.

Then:

5 Rounds, one minute at each station:

Box Jumps (24/20)

Hang Squat Cleans (95/65)

Dumbbell Snatch

Score is total reps.

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

80 Wall Ball Shots 20/14

Run 200 (Together)

30 Power Cleans 135/95

Run 200 (Together)

80 Air Squats

Run 200 (Together)

120 Sit-ups

Run 200 (Together)

Bench Press  5-5-5-5-5 (complete a set of 5 every 90 seconds)

Then:

For Time:

40 Weighted Step-ups

50 Strict Pull-ups

75 Push-ups

Run 1 mile

7 Rounds for Time:

12 Push Press 95/65

9 Squat Cleans 95/65

Run 200 meters with a Medicine Ball 20/14

For Time:

70 Burpees

60 Sit-ups

50 KB Swings 53/35

40 Toes to Bar

30 Overhead Squats 115/80

On the minute every minute for 6 minutes: Deadlift x 2 reps.

Then:

5 Rounds for time:

9 Deadlift 225/155

9 Lateral Burpee Box Jumps 24/20

5 Ring Muscle-ups

Reminder: Holiday Hours 7am-10am Open Gym Only.

4 Rounds for time:

Run 400 meters 

25 Wall Ball Shots

15 Hang Power Cleans 95/65

12 Strict Handstand Push-ups

In teams of 2, 1 partner working at a time, complete 10 Rounds total (5 rounds each) for time of:

10 Power Cleans 115/80

10 Box Jumps 24/20

20 Air Squats

5 Rounds for time of:

10 Thrusters 95/65

30 Double-unders

9 Pull-ups

9 Toes to Bar

21-18-15-12-9-6-3 Reps for time of:

Burpees

Dumbbell Snatches (choose load)

Weighted Sit-ups (choose load)

For Time:

30 Walking Lunges

20 Pull-Ups

40 Box Jumps 24/20

20 Burpees

25 Double-Unders

30 Knees-to-Elbows

30 Kettlebell Swings 53/35

30 Sit-Ups

20 Push Press 115/75

50 Good Mornings

30 Wall Ball Shots (20/14)

15 Strict Pull-ups

For Time:

50 Push-ups

400 meter Run

15 Deadlifts 275/185

800 meter Run

21 Squat Clean 135/95

400 meter Run

50 Push-ups

"Amanda"

9-7-5 reps for time of:

Muscle-up
135/95 Pound Squat Snatch

or

For time:

20 Pull-ups

9 Squat snatch 135/95

15 Pull-ups

7 Squat Snatch 135/95

10 Pull-ups

5 Squat Snatch 135/95

“Class WOD”

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

30 Power Snatches 95/65

40 Pull-ups

40 Box Jumps 24/20

30 Power Snatches 115/75

40 Pull-ups

Run 400 Meters

30 Power Snatches 95/65

40 Pull-ups

200 Double-unders

“Beach Workout”

For time:

400 Meter Soft Sand Run

Then:

5 Rounds of:

Swim 25 Meters

20 Lunges

12 Burpees

20 Sit-ups

Then:

400 Meter Soft Sand Run