For Time:

Run 800 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

Run 600 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

Run 400 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

Run 200 meters

15 Toes to Bar

10 Thrusters 115/80

12 Barbell Lunges 115/80

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

100 Push-ups

Run 400 meters together as a team

70 Toes to Bar

200 Double-unders

40 Power Clean and Jerks 115/80

50 Burpees

100 Lunges 

4 Rounds for time:

Run 400 meters

20 Chest to Bar Pull-ups

25 Box Jumps 24/20

For time:
225/155 pound Deadlift, 21 reps
50 Squats
135/95 pound Push press, 21 reps
225/155 pound Deadlift, 15 reps
50 Squats
135/95 pound Push press, 15 reps
225/155 pound Deadlift, 9 reps
50 Squats
135/95 pound Push press, 9 reps

*use 1 bar and change your plates as needed.

For time:

Run 1 mile

70 Burpees

140 Sit-ups 

30 Power Cleans 185/125

* partition burpees, sit-ups, and power cleans however you like.

Jackie

For time:
1,000-meter row
50 thrusters 45/35
30 pull-ups

Back Squat 3-3-3-3-3

Then: 

AMRAP in 14 minutes of:

Run 200 meters

16 Alternating Dumbbell Snatches (choose load)

10 Toes to Bar

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

50 Burpee Pull-ups 

Run 800 meters together 

50 Toes to Bar

25 Burpee Pull-ups

75 Thrusters 75/55

25 Toes to Bar

Run 800 meters together 

3 Rounds of:

Power Clean 95/65
Sumo deadlift high-pull 95/65
Box Jump 24/20
Handstand Push-ups
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

5 Rounds For Time of:

10 Power Snatches 115/80

15 Weighted Sit-ups

20 Wall Ball Shots 20/14

3 Rounds for Time:

Run 800 meters

20 Burpees

30 Pull-ups

“Warm up”

Take 9 minutes and work up to a heavy Squat Clean + Front Squat.

Then: 

AMRAP in 18 minutes:

12 Toes-to-Bars

40 Double-Unders

8 Squat Cleans (175/125)

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

3 rounds for time of:

Run 400 meters
30 Air Squats
20 Push Presses 115/75

Just a reminder there will be no open gym tomorrow due to the clinic. Please join us for the 9am class!

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

100 Wall Ball Shots 20/14

Run 800 meters as a team

50 Power Snatches (95/65)

Run 400 Meters (as a team)

100 Sit-ups

50 Burpees

50 Toes to Bar

3 Rounds For Time of:

Run 200 meters

15 Strict Pull-ups

Run 200 meters

10 Hang Squat Cleans 165/115

“CrossFit Open 11.2”

AMRAP in 15 minutes

9 Deadlifts (155/100 lb)

12 Hand Release Push-Ups 

15 Box Jumps (24/20 in)

For Time:

Row 50 Calories

40 Toes to Bar

40 Overhead Squats 95/65

40 Push-ups

40 KB Swings 53/35

40 Double-unders

20 Squat Cleans 135/95

18-15-12-9-6-3 reps for time of:

Power Cleans 95/65

Burpees

Sit-ups

For Time:

9-6-3 reps of:

Thrusters 135/95

Ring Muscle-ups

Rest 3 minutes.

Then:

12-9-6 reps of:

Thrusters 115/80

Chest to Bar Pull-ups

Rest 3 minutes.

Then:

15-12-9 reps of:

Thrusters 95/65

Pull-ups

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

Run 800 Meters

50 Power Clean and Jerks 95/65

100 Sit-ups

50 Squat Clean Thrusters 95/65

100 Sit-ups