Easter

Our motto means more today than any other day.

Endure

20 minute AMRAP of:

1 mile run

then with remaining time complete rounds of:
10 skin-the-cats
10 hollow rock to supermans

13.4

7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Boys 135#
Girls 95#
Masters men 115#
Masters women 65#

90's party

:90 seconds on / :30 seconds off for max reps of:
Pull-ups
Candlesticks
Deadlift (135/95#)
Push press (135/95#)
Box jumps (24/20")
Burpees

Shuttle ups

For time: 1-3-5-7-9 and 11 reps each of:
10ft shuttle run
toes-to-bar
thruster (95/65#)

Endure - handstand walk

4 rounds for time of:
250m row
20ft. Handstand walk
25 kettlebell swings (1.5/1pood)

13.3

12 minute AMRAP:
150 wall ball shots
90 double unders
30 muscle-ups

Zoom

Strength: Find your 1RM snatch. Squat or power, just go heavy.

Then...

6 rounds for time of:
10 Sumo deadlift high pull (95/65#)
10 Hand Release Pushups

"Nasty Girls"

3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans (135/95#)

13.2 redo's

Open Gym and 13.2 redo's today from 2-4pm. Open gym is your opportunity to spend time working on exactly what you want to get better at. Lift heavy, push the sled, row a 10k, work muscle-ups, climb the rope, work butterfly pull-ups, practice your handstands, or just make Sam do 20 burpees by improving your 13.2 score. It's all good today! Come play.

Weekly and 13.2 results

13.2

10 minute AMRAP of:

5 shoulder-to-overhead (115 / 75#)
10 deadlifts (115 / 75#)
15 box jumps (24 / 20")

5 times fast

5 rounds for time of:
20 push-ups
200m run
30 double unders
1 minute REST

"Death By Hang Clean" +

15  minute "Death by Hang Clean" +
For each minute you fall short of completing 15 minutes of cleans, perform that number of toes-to-bar every minute on the minute for the remainder of the 15 minutes.

So... "Death by Clean" = One clean the first minute, two the second minute, three the third, etc. until you either reach 15 minutes or fail to reach your designated number of reps within the minute.

For example, if you successfully make it for 10 minutes and then fail the next minute, you would complete 5 toes-to-bar on the minute until 15 minutes is up. (15-10=5)

guys 135#
girls 95#

13.1, again

Come out from 2 - 4pm today to retry 13.1, or to watch and cheer on your fellow athletes. Also, remember to submit your scores online by 7pm tonight!

Endurance - Sleds

EMOM 12: every minute on the minute for 12 minutes complete:

2 rounds:
100 ft. Butcher Sled drive x 2
100 ft. back pedal pull x 2
100 ft. side shuffle drag x 2

Open 13.1

In 17 minutes, complete as many reps as possible of:
40 burpees
30 snatch (75/45/35#)
30 burpees
30 snatch (135/75/55#)
20 burpees
30 snatch (165/100/75#)
10 burpees
Max rep snatch (210/120/90#)

5-3-1

For time:
50 kettlebell swings (1.5/1 pood)
30 burpees
10 clean & jerks (135/95#)