Happy Thanksgiving!

We are closed until Monday where we will return to regular hours.

What is Fitness?

Holiday Hours!

All classes cancelled until December 1st. Enjoy your Thanksgiving and be safe. 

"Nutts"

For time:
10 Handstand push-ups
15 Deadlifts 250/175#
25 Box jumps 30/24"
50 Pull-ups
100 Wall ball shots
200 Double unders
400m run with a 45/25# plate

Front Squirt

Gym talk: Monday and Tuesday WODs only this week!

10 minute AMRAP:
1 Front Squat 135/95#
1 Burpee
1 Front Squat
2 Burpees
1 Front Squat
3 Burpees
etc. adding 1 burpee every round.
RX+ is 185/115# front squat

REST 10 minutes

Time Trial: 500m row

Back Squirt

15 minute AMRAP of:
15 Back Squats 185/115#
30 Sit-ups

RX+ is GHD sit-ups

Output

3 rounds for time of:
400m run or 500m row
21 Clean & Jerks 95/65#

Skills

5 rounds of 3 minute intervals:
5 Handstand Pushups
10 Pistols (alternating legs)
15 Toes-to-bar
Max rep Muscle-ups

Record total number of muscle-ups for score.

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RX Males
in teams of 2, complete the following for time…
30 Snatches @ 135lb
40 Chest to Bar pull-ups
30 Squat Cleans @ 185lb
40 Wallballs (20lb to 10′ target)
30 Deadlifts @ 235lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 135 on bar, have 2 pair of 25lb plates ready to go.

RX Females
in teams of 2, complete the following for time…
30 Snatches @ 85lb
40 Chest to Bar pull-ups
30 Squat Cleans @ 115lb
40 Wallballs (14lb to 9′ target)
30 Deadlifts @ 165lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 85 on bar, have a pair of 15lb plates and a pair of 25lb plates ready to go.

Scaled Men
in teams of 2, complete the following for time…
30 Snatches @ 95lb
40 Chin over bar Pull-ups
30 Squat Cleans @ 145lb
40 Wallballs (14lb to 10′ target)
30 Deadlifts @ 195lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 95 on bar, have 2 pair of 25lb plates ready to go.

Scaled Females
in teams of 2, complete the following for time…
30 Snatches @ 55lb
40 pull-ups
30 Squat Cleans @ 85lb
40 Wallballs (10lb to 9′ target)
30 Deadlifts @ 115lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 55 on bar, have 2 pair of 15lb plates ready to go.

Teen Males
in teams of 2, complete the following for time…
30 Snatches @ 65lb
40 Chin over bar Pull-ups (bands ok)
30 Squat Cleans @ 95lb
40 Wallballs (14lb to 10′ target)
30 Deadlifts @ 125lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 65 on bar, have 2 pair of 15lb plates ready to go.

Teen Females
in teams of 2, complete the following for time…
30 Snatches @ 35lb
40 pull-ups (bands ok)
30 Squat Cleans @ 65lb
40 Wallballs (8lb to 9′ target)
30 Deadlifts @ 95lb
40 Bar facing burpees
*Teams are responsible for adding their own weight. Starting with 35 on bar, have 2 pair of 15lb plates ready to go.

Shoulder Endure

16 minute AMRAP:
3 Shoulder Press
3 Strict Pull-ups

Guys use 2/3 bodyweight
Girls use 1/2 bodyweight

REST

100 Push-ups for time

Team AMRAP

In teams of 2:
20 minute AMRAP of:
200 Double-Unders
50 Power Cleans 135/95#
1 mile row
50 Pull-ups

1 person work while the other rests.

Front

8 rounds of 2 minutes on / 1 minute off:
5 Deadlifts (275/185#)
Max rep wall ball shots
alternate with
Max rep burpees

Record total reps of wall balls + burpees.

Randy / Annie Mash-up

Strength / Skill: Hang Power Snatch 5-4-3-2-1. Record your heaviest single. 

For time:

50-40-30-20-10 reps each of:

Double-unders

Sit-ups

15 power snatches (75/45#) at the beginning of each set.