20 Minute AMRAP 400 Meter run Overhead Squats 75/55lbs *Every time you drop the bar, run 400 meters **Score is total number of overhead squats  

“Omar” For time: 95 pound barbell Thrusters, 10 15 Bar-facing burpees 95 pound barbell Thrusters, 20 25 Bar-facing burpees 95 pound barbell Thrusters, 30 35 Bar-facing burpees U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to Read More …

For Time: Back Squats @ body weight – 30 reps 1 mile run 30 Burpees

“30 Something” 30  Power Cleans @135/95 30 Pull ups 30 Power Snatch 135/95 30 toes to Bar 30 SDHP 135/95 30 Box Jumps 24″/20″ Back Squat 135/95 30 Over the Bar Burpees  

Due to the Holiday, gym opens at 8 and the first class is @ 8:30AM!! All Other classes will run as normal as well as open gym! Fran 21-15-9 Thrusters 95/65lb Pull Ups or Fat Fran 15-12-9 Thrusters 135/95lbs Weighted Read More …

10 Minute Amrap: 7 Deadlifts 185/135 8 Pull Ups 9 Wall Balls 20/14 (Men 10ft/ women 9ft target) *all sets must be unbroken to be prescribed

Complete for Time:  1.5/1 pood KB Step Ups w/ 20″ box – 50 reps (25 RT/ 25 LT) Dynamic Push Ups – 100 reps (hands on 45/25lb. plates) Double Unders – 150 reps *Can be broken up into any sets Read More …

For Time: 15 Turkish Get-ups Left Arm (53/35) 200 Meter 1-Arm Farmers Walk left Arm (53/35) 200 Meter Plate Carry (45/35) 15 Turkish Get-ups Right Arm (53/35) 200 Meter 1-Arm Farmers Walk right Arm (53/35) 200 Meter Plate Carry (45/35)

For Time: 30-20-10 Over the box Burpees 24/20in Russian KB swings 53/35lbs Push Perk 115/75lbs

“Gallant” For time: Run 1 mile with a 20 pound medicine ball 60 Burpee pull-ups Run 800 meters with a 20 pound medicine ball 30 Burpee pull-ups Run 400 meters with a 20 pound medicine ball 15 Burpee pull-ups U.S. Read More …