For Time:

Row 1000 Meters

Run 800 Meters

Then:

3 Rounds of:

25 Pull-ups

1 Minute Plank Hold

10 Power Cleans 175/115

AMRAP in 14 minutes of:

7 Overhead Squats 115/80

14 Sit-ups

21 Double unders

4 Rounds For Time:

Run 800 meters

15 Handstand Push-ups

15 Toes to Bar

25 KB Swings 53/35

“Warm up”

Every minute on the minute for 6 minutes: Power Snatch x 2 reps.

Then:

For Time:

10 Power Snatches 135/95

30 Burpees

15 Power Snatches 115/80

20 Burpees

20 Power Snatches 95/65

10 Burpees

"Tommy V"

For time:
115/80 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/80 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/80 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

“Beach WOD”

As many rounds as possible in 20 minutes:

Swim 50 Meters

10 Burpees

15 V-ups

20 Air Squats

100 Meter Soft Sand Run

“Class WOD”

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

100 Air Squats

50 Power Cleans 115/75

75 Goblet Squats 53/35

100 KB Swings 53/35

Run 800 meters as a Team

50 Burpees

For Time:

Row 750 meters

Then:

5 Rounds of

5 Ring Muscle-ups

15 Push-ups

16 Weighted Step-ups 24/20 (choose load)

Front Squat 3-3-3-3-3-3

Then:

5 Rounds for Time:

10 Hang Power Cleans 135/95

20 Wall Ball Shots 20/14

100 Meter 1 Arm Farmers Carry (choose load)

Reminder: Holiday Hours: Open Gym 8am-10am Only.

AMRAP in 15 minutes of:

9 Push Press 95/65

7 Toes to Bar

25 Double-unders

3 Rounds For Time:

Run 800 Meters

15 Burpee Box Jumps 24/20

20 1 Arm Alternating Dumbbell Snatches (choose load)

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Reminder: We will be retesting the “New Year Reset Challenge” workout at 9am. Please arrive by 8:30am to have your measurements, body fat and weight re-taken. If you did not participate in the challenge, please join us for Open Gym from 7:30am-9am.

”New Year Reset Challenged WOD Retest”

5 Rounds for Time:

10 Lateral Burpees over the Bar

10 Squat Cleans 115/75

10 Toes to Bar

Amrap in 20 minutes of:

22 Dumbbell Lunges (choose load)

14 Single Arm Dumbbell Hang Clean (same dumbbell used for lunges)

5 Bar Muscle-ups

For Time:

75 Wall Ball Shots 20/14

Then:

50-40-30-20-10 reps of:

Double-unders

Sit-ups

Then:

75 KB Swings 53/35

For time:

Run 400 meters

40 Handstand Push-ups

Run 400 meters

40 Push-ups

Run 400 meters

40 Push Jerks 115/80

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

Toes to Bar

Box Jumps 30/24

Squat Snatch 95/65

On the minute every minute for 7 minutes: Power Clean + 1 Front Squat

Then:

For Time:

35 Pull-ups

15 Front Squats 115/80

Run 800 meters

15 Front Squats 115/80

50 Sit-ups

Run 800 meters

35 Pull-ups 

Charity Burpee-A-Thon

Please join us for this burpee charity event to raise money for Meals on Wheels. The event will start at 9am but please come early for coffee and paleo approved snacks from 8:30am. We are asking for a minimum donation amount of $10 or more. See you all there! Also, just a reminder there will be NO Open Gym.

Every Minute on the Minute for 60 Minutes:

Burpees ( Choose the number you will perform each minute for the 60 minute duration.)

AMRAP in 16 minutes of:

8 Hang Power Cleans 115/80

16 Sit-ups

32 Double-unders

"Nancy"

5 Rounds for Time of:
400 Meter Run
95/65 Pound Overhead Squat, 15 reps