STRENGTH: Strict Press Build to a Heavy Set of 5 *Score = Heaviest Load WOD AMRAP 20:200 Meter RunMax Unbroken Push-ups200 Meter RunMax Unbroken Toes to Bar*Score = Total Reps PUREFIT Strength: 5×5 DB strict press WOD: AMRAP X 18200M run/row/skiMax unbroken pushups (elevate on box or bar)200M run/row/skiMax unbroken knee ups/medball situps

WOD 4 Rounds for time:400m run or 500m/400m row20 Burpee Pull-Ups20 KB swings 55/35 PUREFIT For Time: (25:00 time cap)100 Slamball ***On the 4:00, starting at the 0:00300M row/ski/run

WOD On the 4:00 x 5 Rounds:60 Double Unders30/21 Calorie Row10 Thrusters (95/65)(65/45) *Score = Total Time

STRENGTH: Deadlift Build to a Heavy Set of 3 *Score = Heaviest Load WOD 3 Rounds For Time [21 Minute Cap]:40/32 Calorie Bike/Ski or 50/40 Calorie Row or 600m Run30 AbMat Sit-ups20 Deadlifts (155/105)100 Meter Farmers Carry (50’s/35’s) *Score = Time it takes to complete the workout PUREFIT STRENGTH: Build to a heavy set of […]

“ALWAYS REMEMBERED” “Always Remembered” is partner workout to honor the victims of the 9/11/01 terrorist attacks* The 2001 meter row represents the year* The 4 rounds represents the four planes* The 9 Rope Climbs represents the month* The 11 Bear Complexes represent the day* The 2977 meter row represents the lives lost [Teams of 2]For […]