For time:

30 Toes to Bar

35 Wall Ball Shots 20/14

10 Power Cleans 155/105

30 Wall Ball Shots

10 Power Cleans 155/105

25 Wall Ball Shots

10 Power Cleans 155/105

30 Toes to Bar

Shoulder Press 8-8-8-8 (do a set every 90 seconds)

Then:

3 Rounds For Time of:

20 Shoulder to Overhead 135/95

30 Air Squats

40 Sit-ups

 For Time:

3 Rounds of:

Run 200 meters

15 Pull-ups

15 KB Swings 70/53

Rest 5 Minutes, then:

Run 400 meters

30 Pull-ups

30 KB Swings 53/35

5 rounds, 1 min per station, of:

Sumo Deadlift High-pulls 95/65

Thrusters 95/65

Row Calories

Rest 1 min

4 Rounds for time:

8 Power Snatches 115/80

16 Weighted Push-ups 25/15

18 Box Jump Overs 24/20

Reminder: Holiday Hours: 7:30am-10am Only!

4 Rounds For Time:

Run 400 meters

25 Wall Ball Shots

15 Toes To Bar

10 Burpees 

5 Rounds for time:

35 Double-unders

10 Squat Clean Thrusters 95/65

15 Pull-ups

20 Sit-ups

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

For time:

Run 400 meters

21 Deadlifts 205/135

30 Box Jumps 24/20

Run 400 meters

15 Deadlifts 225/155

25 Box Jumps 24/20

Run 400 meters

9 Deadlifts 245/175

20 Box Jumps 24/20

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

AMRAP in 15 minutes of:

Run 200 meters

10 Power Snatches 95/65

10 Lateral Burpees over the Barbell

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

Thruster 115/80 

Toes-to-bar

Box Jump Over 24/20 

5 Rounds for time:

20 Wall Ball Shots 20/14

50 Double unders 

15 Hang cleans 115/80

20 Rounds for time:

5 Box Jumps 24/20

2 Power Clean 165/115

5 Push-ups

For time:

30 Push Jerks 135/95

Run 200 meters

50 Burpees

Run 200 meters

100 AbMat Sit-ups

“Badger”

3 rounds for time of:

30 Squat Cleans 95/65 lbs

30 Pull-ups

Run 800 meters

Every minute on the minute for 8 minutes: Shoulder Press x 3 reps.

Then:

5 Rounds for time:

12 Toes to Bar

16 Weighted Box Step ups 24/20

15 Push Press 95/65

*choose weight on step ups.

Deadlift 5-5-5-5-5 (perform a set of 5 every 90 seconds and increase weight every set)

Then:

AMRAP in 13 minutes of:

Run 200 meters 

7 Deadlifts 225/155

10 Strict Handstand Push-ups

4 Rounds for time:

35 Double unders

12 Push Presses 135/95

15 Burpees

15 Pull-ups 

18-15-12–9-6-3 reps for time of:

Front Squats 115/80

Box Jumps 24/20

KB Swings 53/35