“Warm up”

Take 8 minutes and work up to a heavyish Squat Clean.

Then:

Complete as many rounds as possible in 12 mins of:

2 Squat Cleans 185/125 

12 Wall Balls 20/14

12 Weighted Sit-ups

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

Camana Bay Hill Run (together)

80 Kettlebell Swings 53/35

60 Burpee 

40 KB Goblet Squats (40 each)

20 Strict Pull-ups (20 each)

Tabata This!

Tabata Row Calorie

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up

*The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

For time:

Row 1000 meters

20 Power Snatches 115/80

50 Double-unders

Run 800 meters

25 Power Snatches 95/65

100 Double-unders

5 rounds for time of:

12 Weighted Box Step Overs 53/35, 24/20 in

12 Toes-to-bars

12 Handstand Push-ups

Front Squat 3-3-3-3-3

Then: 

Complete as many rounds as possible in 10 mins of:

5 Shoulder-to-Overheads 135/95 

5 Burpees

15 Sit-ups

“Double Pyramid 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 

12 Pull-ups

*if you did the CrossFit Open workout and need to modify the KB Swings please do so.

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

Run 800 meters (together)

100 Calorie Row

200 Single Arm Dumbbell Push Presses

30 Strict Pull-up

Run 400 meters (together)

50 Calorie Row

100 Goblet Squats

30 Strict Pull-ups

5 rounds for time of:

20 Wall Balls 20/14 

35 Double Unders

7 Power Cleans 115/80 

For time:

30 Deadlifts 185/125

50 Toes-to-bars

30 Single Arm Devil Press (pick load)

5 rounds for quality of:

Run 200 meters

15 Push-ups

14 Single Arm Overhead Lunges (choose weight)

*the goal of this workout is to perform all reps with perfect form.

5 rounds for time of:

15 Pull-ups

30 AbMat Sit-ups

10 Hang Power Cleans 135/95 

Back Squat 3-3-3-3-3 (complete a set of 3 back squats every 90 seconds)

Then:

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

Row Calorie

Burpee Box Jump 24/20

Squat Clean 115/80

Rest 1 min

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

Reminder: There will be NO Open gym tomorrow due to the gymnastics clinic. Please join us for our regularly scheduled 9am group class!

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

Row 2000 meters

40 Power Cleans 115/80

40 Weighted Box Step Overs 24/20

50 Burpees

40 Weighted Box Step Overs 24/20

40 Power Cleans 115/80

3 rounds for time of:

Run 800 meters

30 Wall Balls 20/14

60 Double Unders

20 Toes-to-bars

5 rounds, each round for time, of:

12 Deadlifts 135/95

9 Hang Power Cleans 135/95

6 Push Jerks 135/95

3 Ring Muscle-ups

Rest 1 min between each round.

*score will be total time, but also keep track of round times to log also.

“Warm up”

Take 7 minutes and work up to a moderate Snatch. (This can be a power or squat snatch)

Then:

For time:

9 Power Snatches 115/80

12 Box Jump Overs 24/20

-Then-

7 Squat Snatches 115/80

12 Box Jump Overs 24/20

*in the main workout there is no rest between the 2 sections.

5 Rounds for time:

Run 200 meters

10 Burpees

15 KB Swings 70/53

3 Wall Walks

“Warm up”

Every minute on the minute for 7 minutes: Squat Clean x 1-2 reps.

Then:

“Jackie”

For time:

Row 1000 meters

50 Thrusters 45/35 

30 Pull-ups

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

Run 800 meters

70 Dumbbell Snatches (choose weight)

70 Box Jump Overs 24/20

70 Burpees

60 Power Cleans 115/75

60 Toes to Bar

120 Sit-ups