4 Rounds for Reps:

2 Minutes of Triple Unders
2 Minutes of Burpees

5 Rounds, EACH for Time:

20 Chest to Bar Pull-ups
30 Wall Balls 20/14
40 Push-ups
Rest 3 Minutes Between Rounds

QuickFit Workout

On the 4 Minutes for 20 Minutes:

20 Burpees
20 Sit-ups
20 Kettlebell Swings

13.3

12 Minute AMRAP:

150 Wall Balls 20/14
90 Double Unders
30 Muscle-ups

QuickFit Workout

Every 3 Minutes for 18 Minutes:

200m Run
15 Goblet Squats
10 Sumo Deadlift High Pulls
5 Jumping Lunges

Skill Work/Stretching Class

4 Rounds for Time:

10 Toes to Bar
10 Power Snatch 95/65

QuickFit Workout

5 Burpees
10 Ring Rows
15 Box Jumps
20 Mountain Climbers

Back Squat 10-10-10-10-10

3 Rounds for Time:

100 Squats
50 Box Jumps 24"
25 Dumbbell Clean & Jerks 45/25

QuickFit Workout

Every 3 Minutes for 18 Minutes:

30 Squats
100m Run
30 Squats

Open Workout 12.1
7 Minute AMRAP:

Burpees to a 6" target

QuickFit Workout

16 Minute AMRAP:

15 Russian Kettlebell Swings
15 Ring Rows
Rest 30 Seconds

Skill Work/Stretching Class

Barbell Complex
Thruster + Push Press + Push Jerk + Split Jerk
1-1-1-1-1-1-1

QuickFit Workout

On the 4 Minutes for 20 Minutes:

300m Run
Max rep OH Plate Lunge

"Michael"
3 Rounds For Time:

Run 800m
50 Back Extensions
50 Sit-ups

For Time:

30 Med Ball Cleans 20/14
30 Ring Dips
30 Med Ball Cleans
30 Chest to Bar Pull-ups
30 Med Ball Cleans
30 Push-ups
30 Med Ball Cleans

QuickFit Workout

16 Minute AMRAP:

40 Single Unders
20 Push-ups
40 Single Unders
20 Air Squats
40 Single Unders

"Ava"

3 Rounds:

400m Run
21 Ground to Overhead (97#)

*Ava's birthday workout -  4/21/2011 - 9lbs-7oz

Open Workout 11.5

20 Minute AMRAP:

5 Power Clean 145/100
10 Toes to Bar
15 Wall Balls 20/14

QuickFit Workout:

20 Minute AMRAP:

5-10-15-20
Ring Row
Dumbbell Push Press 25/15

(150m Farmer's carry after every completed set)

Skill Work/Stretching Class

15 Minute AMRAP:

400m Run
10 Box Jumps 30/24
5 Push Jerks 185/135

QuickFit Workout

Every 3 minutes for 18 minutes:

20 Wall Balls
10 Sit-ups
5 Burpees

Power Snatch 3-3-3-3-3
Snatch Balance 2-2-2-2-2
Squat Snatch 1-1-1-1-1

20 Minute AMRAP:

400m Run
10 Burpees over Bar
5 Thrusters 185/135

QuickFit Workout

20 Minute AMRAP:

10 Jumping Squats
100m Run
20 Push-ups
200m Run
30 Single Unders
300m Run
Rest 2 Minutes

9am Team Workout!

10am Community Class*
*Bring a friend for free!

For Time:

30 Strict Muscle-ups

QuickFit Workout

Every 2 minutes for 20 minutes:

150m Run
Max Kettlebell Swings