Complete as many rounds as possible in 14 mins of:

10 Deadlifts 225/155 

12 Burpee Box Jump Overs

18 Wall Balls 20/14 

In teams of 2, alternate movements to complete as many rounds as possible in 20 mins of:

10 Row Calories

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

5 rounds for time of:

40 Double Unders

10 Push Jerks 135/95

Plank Hold 45 seconds

25 Sit-ups

3 rounds for time of:

Run 400 meters

5 Squat Cleans 185/125 

14 Weighted Step-ups 53/35 - 24/20 inches

As many reps as possible in 12 mins of:

1 Strict Pull-up + 2 Push-ups + 3 Air Squats

2 Strict Pull-ups + 4 Push-ups + 6 Air Squats

3 Strict Pull-ups + 6 Push-ups + 9 Air Squats ...

Continue adding 1 Strict Pull-up, 2 Push-up and 3 Air Squat reps each round until time expires. Log total reps completed of each movement.

5 rounds, 2 mins each, for max reps of:

10 Power Snatches 95/65 

10 Burpees

Max reps in remaining time Toes-to-bars

Rest 2 mins

Reminder: Holiday Hours: Open Gym 7:30am-10am ONLY!

“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:

50 Front Squats 95/65

50 Toes to Bar

25 Burpee Pull-up

40 Front Squats 105/75

40 Toes to Bar

25 Burpee Pull-up

30 Front Squats 115/80

30 Toes to Bar

25 Burpee Pull-up

Take 8 minutes and work up to a heavy Power Clean.

Then:

12 rounds for time of:

5 Power Cleans 135/95 

5 Handstand Push-ups

4 rounds for time of:

Run 400 meters

20 Kettlebell Swings 53/35   

40 AbMat Sit-ups

Shoulder Press 3-3-3-3-3

Then:

Complete as many rounds as possible in 12 mins of:

12 Push Press 95/65 

12 Burpees

24 Double Unders

5 rounds for time of:

10 Box Jumps 30/24

7 Deadlifts 275/185

20 Wall Balls 20/14 

Take 8 minutes and work up to a heavyish Power Snatch.

Then:

For time:

30 Pull-ups

Run 800 meters

15 Power Snatches 115/80 

Run 400 meters

15 Power Snatches 115/80 

30 Pull-ups

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

30 Deadlifts 185/125

200  Double unders

50 Pull-ups

50 One Arm Alternating Devils Press 50/35

75 Wall Ball Shots 20/14

30 Dealifts 185/125

Run 800 meters together as a team

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

Thruster 95/65 

Toes-to-bar

Sumo Deadlift High-pull 95/65 

For time:

Row 500 meters

50 Box Step-Ups

50 Kettlebell Swings 35/26

50 Lunges

30 Hang Power Cleans 115/75

30 Burpees

30 Push-ups

Run 400 meters

5 rounds, 2 mins each, for max reps of:

12 Box Jump Overs 24/20 

20 AbMat Sit-ups

Max reps in remaining time Power Cleans 185/125 

Complete as many rounds as possible in 15 mins of:

3 Burpees

4 Pull-ups

3 Chest-to-bar Pull-ups

6 Shoulder-to-Overheads 155/105

On the minute every minute for 8 minutes:

Power Snatch + 2 Overhead Squats

Then:

“Nancy”

5 rounds for time of:

Run 400 meters

15 Overhead Squats 95/65 

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

50 Synchro Burpees 

90 Wall Balls (20/14 lbs)

80 Box Jumps (24/20 inches)

70 Kettlebell Swings (53/35 lbs)

50 Pull-Ups

30 Clean and Jerks 155/105