Reminder: Holiday Hours: Open Gym 8am-10am ONLY!

5 Rounds for time:

Run 200 meters

10 Squat Cleans 135/95

10 Burpee Pull-ups 

For Time:

Row 750 meters

Then:

20 Deadlifts 225/155

20 Box Jumps 24/20

15 Deadlifts

15 Box Jumps

30 Wall Ball Shots 20/14

30 Toes to Bar

20 Wall Ball Shots

20 Toes to Bar

20 Ring Muscle ups

“Warm up”

Take 10 minutes and work up to a Heavy-ish Squat Snatch.

Then:

For Time:

Run 1 Mile

100 Push-ups

10 Squat Snatches 135/95

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

Camana Bay Hill Run (Together as a Team)

75 Burpee Box Jumps 24/20

75 Toes to Bar

100 Wall Ball Shots 20/14

Run 800 meters (Together as a Team)

AMRAP in 15 minutes of:

4 Front Squat 165/115

24 Double-unders

16 KB Swings 53/35

“Warm Up”

Take 8 minutes and work up to a heavy-ish 2 rep Push Jerk (take bar from floor)

Then:

3 Rounds for time of:

Run 400 meters
24 Step-ups 24/20
18 Push Jerks 135/95

"Tabata"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are burpees, and finally, the last 8 intervals are calories on the Rower. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Back Squat 3-3-3-3-3 (complete as set every 90 seconds)

Then:

5 Rounds For Time:

8 Burpee Box Jumps 24/20

20 Sit-ups

3 Squat Clean and Jerks 185/125

Reminder: Holiday Hours: 8am-10am Only!

4 Rounds For Time:

Run 400 meters

25 Wall Ball Shots

15 Toes To Bar

10 Deadlifts 225/155

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

Run 800 meters (together)

50 Thrusters 95/65

50 Pull-ups

45 Power Cleans 135/95

90 Push-ups

50 Toes To Bar

100 Double-unders

CLOSED! Just a reminder the gym will closed due to the Good Friday holiday.  See you Saturday for our normal gym hours. 

Max rounds in 3 minutes of:

5 Push Press 115/80
5 Burpees
10 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“Warm-up”

Take 10 minutes and work up to a heavyish Squat Clean.

Then:

AMRAP in 18 minutes of:

Run 400 meters

3 Squat Cleans 225/155

15 Pull-ups

20 Sit-ups

“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

“Warm-up”

On the minute every minute for 7 minutes: Shoulder Press x 3 reps.

Then:

5 Rounds for time:

5 Squat Snatch 135/95

15 Push-ups

35 Double-unders 

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

100 Box Jumps

40 Power Cleans 135/95

40 Burpees

100 Sit-ups

40 Burpees

40 Deadlifts 225/155

100 Sit-ups

”Beach WOD”

Teams of 2, with 1 partner working at a time complete as many round as possible in 18 minutes:

Swim 50 meters

50m Partner wheelbarrow (Person working will be in a plank)

16 Walking lunges

10 Burpees over partner (Don’t jump on your partner 😳)

“Class WOD”

For Total Time:

15 front squats 95/65
30 toes-to-bars
15 thrusters 95/65
Rest 1 minute
15 front squats
30 pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar-pull-ups
15 thrusters

“Open WOD”

Complete both 21.3 and 21.4 back-to-back with no rest in between.

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes

Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

3 Rounds for Time:

Run 400 meters

15 Hang Power Cleans 115/80

30 Box Jumps 24/20

For Time:

25 Wall Ball 20/14

25 Burpees

25 Wall Ball 20/14

25 Burpees

25 Air Squat

50 Double-unders

25 Air Squat

50 Double-unders

Take 10 minutes and work up to a heavyish Clean and Jerk.

Then:

5 Rounds For Time:

Run 200 Meters

8 Clean and Jerks 115/80

12 Chest to Bar Pull-ups