Hang In There

For time:

800m Run

100 Hang Cleans (95/65)

800m Run

*Perform 2 Burpees every minute on the minute when doing Hang Cleans*

Vipers

For Time:

50 Squat Jumps

50 Windshield Wipers

50 Bodyweight Dead-lifts

50 Bicycles (2 fer 1's)

25 Double Squat Wall Ball Shots

Manic Metcon Monday

3 Rounds for time:

400m Run

5 Handstand Push-ups

10 Overhead Squats (95/65)

15 Knees to Elbows

The Run Around

In groups of 4 or 5:

Run 800 meters around the block

 100 Burpees 

as your partners do Leap Frog Sandbag Throw (45/25)

Run 800 meters around block

200 Partner Wall Ball Shots

Run 800 meters around block

300 Air Squats 

as your partners do 10 Fence Jumps

Run 800 meters around block

5 Rep Jerk

15 Rounds for Weight: 

1 Power Clean

5 Push Jerks

Partners in the Park

With a partner for time: 

80 meters of Buddy Carry

100 Hamstring Push-ups

80 meters of Wheel Barrel Hops

100 Leg Throwdowns

80 meters of Leap Frog Burpees

100 Straddle Circles

80 meters of Handstand Walk

100 Swing Rows

Sprint

40m Shuttle Sprint

10 lengths, 5 lengths, 9 lengths, 4 lenghts, 8 lengths, 

3 lengths, 7 lengths, 2 lengths, 6 lengths, 1 length

5 Rounds for Time:

6 Deadlifts (225/155)

12 Ring Dips

24 Double Unders

Somewhat Strange

5 Rounds for Time:

600m Run (double hill climb)

11 Pull-ups with Kettlebell (53/35)

11 Walking Lunges with Kettlebell (53/35)

11 Thrusters (53/35)

Workout and Paleo Pot Luck at 10,000 Feet

Tabata Style WOD

Brunch at the Roufa's House above Telluride

Friday Challenge

2 Rounds for Time

800m Run

50 Overhead Squats (45/35)

40 Push-ups

30 Pull-ups

20 Wall Ball Shots

10 Tire Flips

Burpee Ball Crusher

10 Rounds of:

1 Minute AMRAP: 5 Wall Balls  and 5 Burpees

1 Minute of Rest

Annie

Happy Birthday Annie Carlson

50-40-3-20-10

Double Unders

Ab Mat Sit-ups

Abs of Steel

Kevin "Cannonball"Jones

Kevin Jones will be gone during the month of August as he travels around Eastern Europe with the CNR Circus as the cannonball man. Kevin will take one 120 pound shot to the stomach every Friday and Saturday night during second intermission of the four part super circus series. Good Luck! We hope all of those toes to bar exercises and ab mat sit-ups will pay off. Don't forget to engage your core!

On The Minute Cleans

Every minute on the minute for 20 minutes perform: 

4 Med Ball Cleans (30/20) on even minutes

2 Squat Cleans (3/4 Bodyweight) on odd minutes

Speed Work, Lightening Dodge

For time:

50 Wall Ball Shots

50 Double Unders

Run 1.5 miles on VF

50 Air Squats

50 Burpees

Run 1.5 miles back to gym

50 Sit-ups

50 Walking Lunges

Elizabeth

21-15-9

Squat Cleans (135/95)

Ring Dips