WOD: 3 Rds: 800M Run 30 KBS (55/35) 50 DU’s or 100 Singles PureFit 3 Rds: 400M Run 15 KBS 35 Singles Unders At Home:  Sub lateral jump over 6 in. object for jump rope. Odd object swings for KBS. Warm-Up: 3 rounds: (8 min) 10 Overhead Pull aparts with small band 3 inchworm + […]

WOD: 3 Rds: 7 Pull-Ups 7 Thrusters (95/65) Rest 1:00 3 Rds: 5 Pull-ups 5 Thrusters (95/65) Rest 1:00 3 Rds: 3 Pull-Ups 3 Thrusters (95/65) *This WOD is to be done at a very high intensity.  Goal is under 7 min. Finisher: 4 Rds: 1:00 Plank 20 Super-Mans PureFit: 3 Rds: 7 Pull-Ups 7 Squat […]

WOD: AMRAP x 12:00 12 Box Jumps 12 SDLHP (55/25) 12 V-Ups PureFit: AMRAP x 12:00 12 Box Jumps 12 SDLHP 12 V-Ups Warm-Up 3 Rds 20 Front to back jumps over line 20 Lateral jumps over line 5 KB/DB ground to overhead 10 Hip thrusts Post Mobility WOD:  Bone Saw Calf Smash:  With a foam […]

WOD: 10 Rds: 5 Hang Snatch (95/65)(75/45) 7 Jumping Lunges 9 Burpees PureFit: 10 Rds: 5 DB one hand Hang Snatch (Rt hand one rd, lft hand the next rd) 7 Jumping Lunges 9 Burpees At Home: Sub Odd object or KBS for Snatch Warm-Up:  3 Rds: 7 KBS 8 Walking lunges 100m Run Post Mobility WOD: Couch […]

Murph Prep Every 5:00 for 4 Rds 4oom Run With time left Max Rds of Cindy: 5 Pull-Ups + 10 Push-Ups + 15 Squats Rest 1:00 *Start Each set where you left off the set before.  Score is total Rds of Cindy PureFit: Murph Prep Every 5:00 for 3-4 Rds 4oom Run With time left Max Rds […]