Teams of 4 AMRAP 25: 50 WallBall 100 Cal. Row 400 Meter Run 1 person working at a time.  Everyone runs together.

Power Clean + Front Squat + Push Jerk Build to a Heavy Complex “Wise Men” AMRAP 3: Macho Man (135/95) Rest 3 Minutes AMRAP 3: Macho Man (155/105) Rest 3 Minutes AMRAP 3: Macho Man (185/135) 1 Macho Man Complex: 3 Power Cleans, 3 Front Squats, 3 Push Jerks  PUREFIT: AMRAP x 12 7 DB […]

3 Rounds Bergeron Beep Test (75/55) (7 Thrusters + 7 Pull-Ups + 7 Burpees) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) PUREFIT: 3 Rds 7 KBS + 7 Ring Rows + 7 Burpees 50 Cal. Row MWOD: PreWOD: Banded Shoulder Lateral Opener:  Hook a hand […]

Active Recovery Day: Open Gym & Mobility at 5:30 am & Open Gym at 5:30 pm

“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) PUREFIT 15-12-9 KB Deadlifts Box Step-Ups Sit-Ups MWOD PreWOD:  20 Slow and Controlled Banded Good- Mornings + 20 Squat Jumps PostWOD:  Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral […]