WOD: 3 Rounds: 30 Push-ups 30  Sit-Ups 30 KBS 50′ Farmers Walk (switch hands half way) PureFit: 3 Rounds: 15 Push-ups 15  Sit-Ups 15 KBS 50′ Farmers Walk (switch hands half way) MWOD Pre-WOD: Banded Shoulder Lateral Opener:  Hook a hand through band that is attached at waist height. Wrap band around wrist and rotate palm towards the […]

WOD: AMRAP x 15min. 7 Thrusters (65/95)(45/65) 14 Ball Slams 400m Run PureFit: AMRAP x 15 7 Goblet Sqts 14 Ball Slams 200m Run or Row MWOD Pre- First rib mob using the rack and a lacrosse ball Post- Quad smash with  apparatus of your choice, such as: barbell, foam roller, med ball or KB […]

Strength/Skill PARTNER STRENGTH ON A 15:00 RUNNING CLOCK… Build to 5 Rep TNG Power Clean *Score is the combined weight of the heaviest successful lift for both partners in the 15:00 Workout PARTNER WORKOUT Teams of 2… AMRAP x 15 MINUTES 5 Power Clean (115/75)|(95/65) 7 Hang Power Clean 9 Push Press *Partner 1 completes […]

CrossFit Open WOD 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Men snatch 95 lb. Women snatch 65lb Time cap: 12 minutes Scaling and standards PureFit WOD 12 Min AMRAP 10 Med Ball Cleans 10 […]

WOD PRE-OPEN WORKOUT EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Slam Balls + 4 Alt. V-Ups MIN 2 — Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 — AMRAP of 4 Russian KB Swing + 4 Alt. Lunges MIN 2 — Row or Bike, Moderate Effort PUREFIT […]