Team WOD AMRAP 20 Max Cal on Row/Bike/Ski Partners Switch After Completing:20 Alternating DB Snatch (50/35)(35/25)200 Foot Farmers Carry (50’s/35’s)(35’s/25’s) *Partner 1 Row/Bike/Ski while partner 2 completes db snatch and farmers carry, switch and repeat

WOD “Fight Gone Bad” 3 rounds of 1:00 at each station for total repsWall-ball, 20/14 ball, 10/9 ft target (Reps)Sumo deadlift high-pull, 75/55 (Reps)Box Jump, 20″ box (Reps)Push-press, 75/55 (Reps)Row (Calories)Rest PUREFIT “Fight Gone Bad-ish” 3 rounds of :40 at each station for total reps Wall-ballSumo deadliftBox Step UpsDB Push-pressRow (Calories)-Rest

STRENGTH-BACK SQUAT Warm up Sets:5 Reps @ 40%5 Reps @ 50%3 Reps @ 60%Working Sets:3 Reps @ 70%3 Reps @ 80%3+ Reps @ 90% WOD 21-15-9Kettlebell Swings (70/55)(55/35)Burpees Directly into… 3 Rounds For Time:400m Run/Row/Ski21 Burpees PUREFIT Strength: 6-5-4-3-2-1 : Goblet Squat-building weight 15-12-9KBSBurpees/Up Downs Directly into… 3 Rounds for Time:400m Run/Row/ski18 Plate Ground to […]

Open gym times 5:30-6:30 a.m. and 5:30-6:30 p.m.

Gymnastics 3 Rounds, :45 On & :15 Off (9 min)Hollow Rocks with BandLat Pull (feet tap box or sitting on floor)Banded kipping pull-ups / Band T2B / Banded bar muscle up -reminder: this is for QUALITY not QUANTITY WOD AMRAP 6Max Rounds of “DT” (115/85) 1 Round of “DT”12 Deadlift9 Hang Power Cleans6 Push Jerks […]