WOD

14 Nov
0

Rest Day Mobility and Open Gym 5:30 a.m. Open Gym 5:30 p.m.

13 Nov
0

On the Minute x 10 2 Power Snatches followed by… 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 250 Meter Row PureFit   Tabata 2 min: Plank followed by.. 4 Rounds: 10 KB Deadlift 20 Singles 200 M Row   Mobility WOD: Snatch overhead prim... Continue Reading

12 Nov
0

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders The weight on the ba... Continue Reading

10 Nov
0

Team WOD Team of 2: on the 3:00 min for 15 min complete: -200 meter Row -5 KB sit ups(alternate arms each round) -10 push press (85/115) *how this works: partner 1 starts Round, when they finish the row and move to KB sit ups partner 2 May start row. When... Continue Reading

09 Nov
0

CF WOD Deadlift – 12 min 5 sets of 3 followed by… Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Row/100 ft shuttle run 7 Box Jumps (24/30) Partners complete full round, then switch. PureFit WOD Buy in: 50 ft walking lunges 3 rounds 5 Ring ... Continue Reading