Rest day or make-up day

Workout

Open Workout 17.2

As many rounds as possible in 12 minutes of:

2 rounds of:
50 ft dumbbell front rack walking lunges (50/35 lb)
16 toes-to-bar
8 dumbbell power cleans (50/35 lb)

Then,

2 rounds of:
50 ft dumbbell front rack walking lunges (50/35 lb)
16 bar muscle-ups
8 dumbbell power cleans (50/35 lb)

Continue alternating between toes-to-bar and muscle-ups every 2 rounds.

Workout

10 rounds for quality of:

3 tempo bench press
500m bike

Workout

3 rounds, 5:00 each for max reps of:

800m run
Max reps handstand walk in remaining time

Rest day or make-up day

Workout

4 rounds for max reps of:

2:00 calorie row
2:00 med ball clean (20/14 lb)
2:00 med ball walking lunge (20/14 lb)

Rotate immediately to the next station every 2 mins, the clock does not stop or reset between stations.

Workout

For time:

25 box jumps (24/20 in)
25 toes-to-bar
25 jump-touch burpees
25 push presses (115/85 lb)
25 hang squat cleans (115/85 lb)
25 box jumps
25 toes-to-bar
25 jump-touch burpees
25 push presses
25 box jumps
25 toes-to-bars
25 jump-touch burpees
25 box jumps
25 toes-to-bars
25 box jumps

Workout

For time:

100 dumbbell snatches (50/35 lb)*

*Every minute starting at 0:00, 1 rope climb

Rest day or make-up day

Happy New Year and Welcome Back!

The gym reopens with a regular schedule today, Monday, January 5.

A big thank you to each and every one of you who helped! It was an amazing display of a team coming together. We are humbled by the generosity of your time and efforts. The Dojo is ready thanks to all of you!

__________

Workout

“CrossFit Total”

For load:

Back squat
1-1-1

Shoulder press
1-1-1

Deadlift
1-1-1