Workout of the Day

A.
In teams of two, complete three rounds of:
50 Power Cleans
50 Toes to Bar
50 Front Rack Reverse Lunges
50 Partner Med-Ball Sit-ups

REMINDER:

This Sunday we will be thoroughly cleaning the gym from 10:30a to Noon (but if we get 10+ people I don’t think it’ll take longer than an hour).

And like I mentioned a few weeks ago, I plan on paying $20 PER HOUR (thanks Kailey) for your professional cleaning services. Or, if you’d like a shirt instead we can do that.

Open Gym will be shortened by an hour and will be from 12-1p.

Please RSVP on the Wodify App if you plan on helping. Having a head count will be helpful so I can delegate tasks.
How to RSVP:
Wodify App > Schedule > Select Date (Sunday the 27th) > Gym Cleaning 

Any help would be greatly appreciated.

Thank you.

Workout of the Day

A.
AMRAP in 30 minutes of:
200m Run
10 DB Thrusters
5 Devil Presses

Rest exactly 2 minutes after each round

Gym Cleaning Sunday from 10:30-12:00! Would appreciate any help you can give.

Workout of the Day

A.
For time:
30c Ski

B. (repeat)
Zone 2 Training Day

Concept 2 Rower
Assault Bike
Concept 2 Ski-Erg

5 minutes on each
4 minutes on each
3 minutes on each
2 minutes on each
1 minute on each
(45 minutes in total, no rest)

GYM CLEANING SUNDAY MORNING
Details will be sent in an email tomorrow morning!

Workout of the Day

A.
Snatch

B.
AMRAP in 9 minutes of:
30 Double-unders
3 Squat Snatches

Workout of the Day

A.
Shoulder Press + Pull-ups

B.
Every 5 minutes, for 15 minutes (3 rounds):
300m Run
15 Shoulder to Overhead (115 / 75)
15 Burpees
Max Reps Pull-ups

Score is total pull-ups

Masters: 85/55
Rx+ burpees over the bar, bar muscle-ups

Workout of the Day

A.
Back Squat

B.
40-30-20-10 rep rounds of:
Wall-Balls
Kettlebell Swings
Box Jumps

Rx+ 30/20, KB snatch+lunge

Workout of the Day

A. 
Bench Press

B.
In teams of two, AMRAP in 20 min of:
30c Assault Bike
30 Toes to Bar
30 DB Bench Press

or, working solo:
15c
15 ttb
15 bp

Workout of the Day

A.
Every 6 minutes, for 30 minutes:
21c Row
15 Thrusters
9 Burpee Box Jumps

Rx+ 24c, 18 thrusters, 12 bbj

Workout of the Day

A.
For time:
Ski 50c

B.
Every minute, for 24 minutes (6 rounds):
Min 1) Assault Bike
Min 2) Sandbag Cleans
Min 3) Ski
Min 4) Pistol Squats

Workout of the Day

A.
Power Snatch

B.
AMRAP in 10 minutes of:
1-2-3-4-5-6-7-8-9-10 etc of:
Power Snatches
Over-the-Box Jumps