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

5 Rounds for Time:

10 Toes to Bar

10 Squat Cleans 95/65

10 Burpees

30 Double unders

GYM CLOSED for the Holiday!

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

Reminder: Holiday Hours: Christmas Eve: Open Gym 8-10am 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

Run 1 mile for time 

Then immediately into:

AMRAP in 14 minutes of:

7 Hang Squat Cleans 115/80

7 Handstand Push-ups 

*You will have 2 scores: Your mile time and your round and reps from the AMRAP.

4 Rounds for time:

12 Power Snatches 95/65

50 Double-unders

15 Toes to Bar

1 Minute Plank Hold

3 rounds for time of:

Run 800 meters

21 Kettlebell Swings 53/35

21 Thrusters 95/65

21 Pull-ups

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)

For Time:

30 Power Cleans 135/95

60 Sit-ups

30 Pull-ups

30 Thrusters 95/65

50 KB Swings 53/35

30 Single Arm Alternating Devils Presses (choose load)

For Time:

Row 800 meters 

Then:

5 Rounds of:

30 Double unders

12 Overhead Squats 95/65

12 Toes to Bar

3 Rounds for Time:

Run 800 meters

30 Sit-ups

15 Burpee Box Jump Overs 24/20

20 Russian Kettlebell Swings 70/53

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

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

Push Jerk 115/80

Burpees

Weighted Step-ups (choose load)

"Badger"

Complete three rounds for time of:

95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

5 rounds for time of:

30 Double Unders

12 Push Press, 105/75 lbs

20 Weighted Lunges, pick load

For Time:

Run 800 meters

20 Muscle-ups

30 Deadlift 205/135

40 Wall Ball Shots 20/14

50 Box Jumps 24/20

*sub for muscle-ups will be 40 pull-ups 

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

Power Cleans 115/80

Lateral Burpees Over Barbell

Tabata Row

Tabata Air Squats

Tabata Toes to Bar

Tabata Push-Ups

Tabata Sit-Ups

*1 minute Rest between each Tabata

“Pyramid Double Helen”

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings 53/35

24 Pull-ups

Run 400 meters

21 Kettlebell Swings 53/35

12 Pull-ups

Complete as many rounds as possible in 20 mins of:

10 Squat Cleans 95/65 

10 Push Press 95/65