Teams of two complete:

5 Rounds For Time:
40 Wall Balls, 20/14
30 Box Jumps, 24/20
20 Toes to Bar

You can split up the reps any way, but only one athlete works at a time.

As Many Reps As Possible in 17 mins:

40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120

One barbell. You must change weights. Must get your torso vertical and clap overhead while jumping over the barbell on the burpee.

Happy New Year

We will resume normal hours on Thursday, January 2, 2014

Enjoy good times with family and friends.

Complete for time:
160-120-80 Double unders
80-60-40 Air squats
40-30-20 Push ups (hand-release)

Reminder: 5 am, 6 am, 8 am classes only. Noon and afternoon classes cancelled. We are also closed on New Year’s Day.

Happy Holidays

Front Squat
Heavy Single

Complete 3 rounds for time
10 Pull ups (chest to bar)
10 Front Squats, 65% of HS
10 Burpees

For time:

“Rankel”
AMRAP 20 mins:
6 Deadlifts, 225/155
7 Burpee Pull ups
10 Kettlebell swings, 70/53
200m Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

For Time:
Run 800 meters
~then~
4 rounds of
25 Jump Squats (45/35)
25 Hand-release push ups
~then~
Run 800 meters

MERRY CHRISTMAS