WOD Back Squat 5 x 3 70-80% AMRAP x 9 9 OHS 95/65 9 Bar Facing Burpees PureFit AMRAP x 15 9 Box Step-Ups 9 PVC/banded OHS 9 PVC facing Up downs/Burpees MWOD PreWOD: T-spine smash with weight –  Lie on a double lacrosse ball along the thoracic spine about the level of your mid chest.  Place a […]

WOD EMOM x 24 Min 1: 15/12 Cals Min 2: 10 Pull-Ups Min 3: :30 Goblet Squats (athletes choice) PureFit EMOM x 15 Min 1: 8 Cals Min 2: 10 Ring Rows Min 3: :30 Goblet Squats (athletes choice) MWOD PreWOD:  Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band […]

Rest Day! Open Gym 5:30am and 5:30pm

WOD 3 rds for time 20 SDLHP (115/75)(95/65) 20 Push-Press (115/75)(95/65) 800m Run Then: 5 min of ab work.  Athletes choice PureFit 3 rds for time 20 KB SDLHP 20 KB Push-Press (10 on each arm) 400m Run 5 min of ab work.  Athletes choice MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf […]

WOD Three 5 min. AMRAPS with 2 minutes of rest in-between 5 KB Swings (70/55)(55/35) 5 Wallball 5 Burpees/ups downs 10 KB Swings 10 Wallballs 5 Burpees/Up downs and So on ……. Rest 2:oo *Start each AMRAP where you left off *Only increase the KBS and Wallballs.  burpees/up downs stay the same PureFit Three 5 min. AMRAPS […]