"The Iron Lotus" Teams of 3 (30 Minute Time Cap) 100 Single Dumbbell Overhead Walking Lunge (50/35) 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Overhead Squats (95/65) 100 Hang Power Snatches (95/65) 100 Overhead Squats (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Row 100 Single Dumbbell Overhead Walking Lunge (50/35)

Tempo Deadlift Build to a Moderate Single *tempo 5 seconds up & down "Steam Roller" 25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts 25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts 25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts 25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts 25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts Fitness: 185/135 Performance: 225/155 Competition: 275/185

Fitness "Rowing Barbara" AMRAP 35: 200 Meter Row 5 Pull-ups 10 Push-ups 15 Air Squats Performance/Competition "Rowing Barbara" 5 Rounds: 20 Pull-ups 30 Push-ups 400m Row 50 Air Squats

Fitness 3 Position Power Snatch Build to a Heavy Complex "Power Wheels" AMRAP 3: 12/9 Calorie Row 12 Power Snatches (75/55) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 8 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 4 Power Snatches (115/85) Performance 3 Position Power Snatch Build to a Heavy Complex "Power Wheels" AMRAP 3: 12/9 Calorie Row 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 12/9 Calorie Row 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 12/9

Fitness "Snack Bar" 30 Shuttle Runs 10 Power Cleans (115/85) 500/400 Meter Row 10 Push Jerks (115/85) Performance "Snack Bar" 30 Shuttle Runs 10 Power Cleans (155/105) 500/400 Meter Row 10 Push Jerks (155/105) Competition "Snack Bar" 30 Shuttle Runs 10 Power Cleans (205/145) 500/400 Meter Row 10 Push Jerks (205/145)

Fitness Back Squat Build to a Heavy set of 5 "Taco Bell" AMRAP 9: 55 Single Unders 25 Air Squats 15 Kettlebell Swings (35/25) Performance/Competition Back Squat Build to a Heavy set of 5 "Taco Bell" AMRAP 9: 55 Single Unders 25 Air Squats 15 Kettlebell Swings (53/35)

"Krabby Patty" 1000 Meter Row 30 Power Snatches 1000 Meter Row Fitness (95/65) Performance/Comp (115/85)

"Smash Mouth" In teams of 3 3 Rounds: 800 Meter Row 50 Double Unders (75 Single Unders) 3 Rounds of "Bergeron Beep Test" 1 Round of "Bergeron Beep Test": 7 Thrusters 7 Pull-ups 7 Burpees complete full rounds, waterfall style. Once the rower is available next athlete begins Fitness (65/45) Performance (75/55) Competition (95/65)

Fitness "Singled Out" 1:00 Wall Balls (14/10) 1:00 Single Dumbbell Snatches (35/25) 1:00 Box Jumps (24/20) 1:00 Single Dumbbell Clean & Jerks (35/25) 1:00 Calorie Row 1:00 Rest Performance/Competition "Singled Out" 1:00 Wall Balls (20/14) 1:00 Single Dumbbell Snatches (50/35) 1:00 Box Jumps (24/20) 1:00 Single Dumbbell Clean & Jerks (50/35) 1:00 Calorie Row 1:00 Rest

Upcoming events: Annual Banquet and Awards Jan 11th Fitness/Performance/Competition "Old MacDonald" 5 Rounds: 100 Meter Farmers Carry (50's/35's) 20 Slam Balls (25/20) 30 AbMat Sit-ups