Team WODAMRAP 20 with a partner:23 box jump-overs (20/24 in)(16/20 in)(12/16 in)23 power snatches (65/95 lb)(55/75 lb)(35/45 lb)23 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)23 knees-to-elbows23-calorie Air Bike

Class times this week; 5:45 am, 8:30 am, & 4:30 pm WOD4 x AMRAP 4:3 hang power cleans (95/135 lb)(65/95 lb)(35/45 lb)6 shoulder-to-overheads9 lateral burpees over the bar12 pull-ups– Rest 2:00 between rounds. PUREFIT VERSION3 x AMRAP 4:5 Med ball cleans/DB Cleans7 DB shoulder to overhead9 Burpees/updowns/burpee on box12 Pullups/Ring Rows/DB Rows-REST 2:00 between rounds-

Class times this week; 5:45 am, 8:30 am, &5:30 pm Pre-workout:Every 2:00 x 4 sets:1-5 muscle-ups, C2B pull-ups, pull-ups, plank ring rows, HSPU, push-ups…– On the fourth set, perform AMRAP until failure. WODEMOM 5::35 max-calorie row, ski, bikeEMOM 5::40 max-calorie row, ski, bikeEMOM 5::45 max-calorie row, ski, bikeEMOM 5::50 max-calorie row, ski, bike PUREFIT VERSION […]

Class times this week; 5:45 am, 8:30 am, & 5:30 pm Pre-workout:EMOM 8:1 deadlift– Build to a heavy single. AMRAP 8:2 wall walks OR 2 inchworms + push-up2 deadlifts (205/315 lb)(125/185 lb)(55/75 lb) PUREFIT VersionKB Deadlift, work up to a heavy set of 5 AMRAP 10:1:00 Plank, rest as needed in the min10 KB deadlifts10 […]

Class times this week: 5:45 am, 8:30 am, & 5:30 pm WOD2 rounds for time:50 alternating DB snatches (35/50 lb)(20/35 lb)50 wall-ball shots (14/20 lb)(9/10 ft)(10/14 lb) Post-workout:Accumulate with a partner:40 DB Turkish get-ups PUREFIT Version3 Rounds for time:30 Alternating Snatch25 Wallball400M Row/Ski/20 cal bike