2 Rounds for time:

50 Wall Ball Shots 20/14

50 Sit-ups

100 Double unders

For time:

60 Row Calories

-- then --

5 rounds of:

15 Pull-ups

18 Kettlebell Swings 53/35 lbs

12 Strict Handstand Push-ups

Nancy

5 rounds for time of:

Run 400 meters

15 Overhead Squats 95/65 lbs

Every minute on the minute for 8 minutes: Power Clean x 1-2 Reps.

Then:

As many reps as possible in 12 mins of:

Power Clean 135/95 lbs 1 min

Lateral Burpee over Bar 1 min

Power Clean 135/95 lbs 2 mins

Lateral Burpee over Bar 2 mins

Power Clean 135/95 lbs 3 mins

Lateral Burpee over Bar 3 mins

Pause Back Squats 5-5-5-5 (3 second pause in bottom of squat)

Then:

AMRAP in 12 minutes of:

Run 200 meters

15 Squat Cleans 95/65

10 Chest to Bar Pull-ups

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

Run 1 mile (not together)

100 Thrusters 65/45

Run 400 meters

100 Hang Power Cleans 95/65

100 Sit-ups

100 Lunges

3 rounds for time of:

15 Hang Power Snatches 115/80 

30 Box Jump Overs 24/20

Plank Hold 2 mins

Complete as many rounds as possible in 30 mins:

Run 400 meters

3 rounds of Strict Cindy:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

5 rounds for time of:

6 Muscle-ups

10 Burpees

12 Overhead Squats 95/65 

3 rounds for time of:

50 Double Unders

Run 400 meters

30 Sit-ups

20 Push Press 95/65 

3 rounds for time of:

30 Wall Balls 20/14 

20 Toes-to-bars

10 Deadlifts 315/205

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

100 Dumbbell Snatches 

100 Weighted Step-ups 24/20

50 Toes to Bar

100 Sit-ups 

100 Wall Ball Shots 20/14

50 Burpees over Dumbbell 

For time:

100 Double unders

35 Squat Cleans 135/95

55 Push-ups

100 Double unders

“Fight Gone Bad”

3 rounds, 1 min per station, for max reps of:

Wall Ball 20/14

Sumo Deadlift High-pull 75/55 

Box Jump 20 inches

Push Press 75/55 

Row Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

“Heavy Helen”

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 70/53

12 Chest-to-bar Pull-ups

See you tomorrow for our regularly scheduled classes!

21-15-9 reps, for time of:

Clean & Jerk 115/80 

Toes-to-bar

Front Squat 115/80 

Due to the approaching storm, we will be CLOSED today. Assuming the government issues the all clear we will resume all classes as normal on Tuesday morning.

Also, we will keep you updated via email and social media if there are any changes.

Thanks and stay safe!

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

Row 2000 Meters

75 Power Snatches (75/55)

75 Burpee Pull-ups

50 Overhead Squats (75/55)

75 Handstand Push-ups

Run 800 Meters

5 Rounds for time:

16 Pull-ups

12 Shoulder to Overhead 135/95

10 Lateral Burpees over Barbell

For time:

10 Squat Cleans, 155/105 lbs

50 AbMat Sit-ups

50 Double Unders

8 Squat Cleans, 155/105 lbs

40 AbMat Sit-ups

40 Double Unders

6 Squat Cleans, 155/105 lbs

30 AbMat Sit-ups

30 Double Unders

4 Squat Cleans, 155/105 lbs

20 AbMat Sit-ups

20 Double Unders

2 Squat Cleans, 155/105 lbs

10 AbMat Sit-ups

10 Double Unders