Pause Back Squats: 3-3-3-3-3 (pause 3 seconds at the bottom of every squat)

Then:

AMRAP in 12 minutes of:

10 Overhead Squats 95/65

10 KB Swings 53/35

10 Box Jumps 24/20

Reminder: Tomorrow we kick-off our “New year Reset” challenge at 9am! If you aren’t participating in the challenge, please join us for Open Gym at 7:30am-9am.

”New Year Reset Challenged WOD”

5 Rounds for Time:

10 Lateral Burpees over the Bar

10 Squat Cleans 115/75

10 Toes to Bar

Bench Press 5-5-5-5-5

Then:

4 Rounds For Time:

25 Push-ups

18 Pull-ups

50 Double-unders

5 Rounds for time:

20 Box Jumps 24/20

8 Power Snatch 115/80

Run 200 meters

AMRAP in 20 minutes of:

5 Power Clean 135/95

10 Weighted Sit-ups 

15 Wall Ball Shots 20/14

For Time: 

Row 500 meters

30 Toes to Bar

40 KB Swings 70/53

50 Handstand Push-ups

“Warm-up”

Every 90 seconds for 9 minutes: Squat Clean + 2 Front Squats.

Then:

5 Rounds for time of:

155/105 Pound Thruster, 5 reps

5 Ring Muscle-ups

Run 400 Meters

Reminder: We are running normal Saturday hours. 7:30am-9am open gym and 9am group class!

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

Row or Run 2000 meters

100 Box Jumps 24/20

100 Sit-ups

50 Clean and Jerks 115/75

100 Lunges

50 Wall Ball Shots 20/14

Reminder: Holiday Hours: Open Gym 7am-10am only!

5 Rounds for Time:

10 Toes to Bar

10 Squat Cleans 95/65

10 Burpees 

30 Double unders

3 Rounds For Time:

Run 800 meters

15 Power Snatches 115/80

30 Sit-ups 

Every 90 Seconds for 9 minutes: Back Squats x 3 Reps.

Then:

AMRAP in 16 Minutes of:

5 Chest to Bar Pull-ups

8 Push Jerks 115/80

13 Air Squats

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

For Time:

20 Overhead Squats 95/65

10 Box-jump overs 24/20

15 Thrusters 95/65

10 Power cleans 185/125

10 Toes to bar

10 Burpee muscle ups

10 Toes to bar

10 Power clean 185/125

15 Thrusters 95/65

10 Box jump-overs

20 Overhead Squats 95/65

The Gym will be CLOSED today for Christmas!!! Wishing you all a Merry Christmas!!!!!

Reminder: Holiday Hours: Christmas Eve: Open Gym 7-10am Only!

“12 Days of Christmas”

*Follow the same structure as the song….for example:

1 Run

2 Power Cleans, 1 Run

3 Burpees, 2 Power Cleans, 1 Run

4 Box Jumps, 3 Burpees, 2 Power Cleans, 1 Run

etc…….

For Time (32 min Cap):

1 Run 100 Meters

2 Power Cleans 135/95

3 Burpees

4 Box Jumps 24/20

5 Push-ups

6 Pull-ups

7 Toes to Bar

8 KB Goblet Squats 53/35

9 KB Swings 53/35

10 Wall Balls 20/14

11 Deadlifts 135/95

12 Handstand Push-ups

AMRAP in 15 minutes of:

7 Burpees over Barbell

8 Hang Clean and Jerks 115/80

9 Box Jumps 30/24

2 Rounds for time of:

50 Push-ups
75 Sit-ups
50 Overhead Squat 75/55
75 Double-unders

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

Then:

For Time:

Run 800 meters

35 Pull-ups

15 Deadlifts 315/205

Run 600 meters

25 Chest to Bar Pull-ups

10 Deadlifts 315/205

Run 400 meters

15 Bar Muscle-ups

5 Deadlifts 315/205

Reminder: There will be NO open gym. Please join us for our regularly scheduled 9am class.

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

80 Wall Ball 20/14

30 Power Cleans 115/75

100 Double unders

60 Wall Ball 20/14

25 Power Cleans 135/95

100 Double unders

40 Wall Ball 20/14

20 Power Cleans 155/105

100 Double unders

For Time:

Row 750 meters

Then:

5 Rounds of:

15 Push Press 95/65

15 Strict High Knees

Run 200 Meters

15-12-9-6-3 reps for time of:

Power Clean 185/125

Strict Pull-ups

Box Jump Overs 24/20