WOD: Squat Snatch  Heavy Single “Over and Out” 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) PureFit: 20 One-arm KB Snatches (10 each arm) 10 Lateral KB Burpees 20 Squats 10 Lateral KB Burpees 20 One-arm KB press (10 each arm) MWOD: PreWOD:  Shoulder distraction for […]

WOD: For Time: 2000 Meter Row 120 Double-Unders 1600 Meter Run PureFit: 1000 Meter Row 100 Single-Unders 800 Meter Run MWOD: PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward […]

Independence Day!!!!! Gym will be closed.  Enjoy the holiday.

WOD: In honor of 7-4-1776 7 rounds (month) 4 cleans 185/135  (day) 17 push ups (year) then 76 Double or Single-Unders (year) Purefit: 7 rounds (month) 4 med ball cleans  (day) 17 kb swings (year) then 76 M. run (year) MWOD: PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate […]

WOD: Deadlift Build to a Heavy Single AMRAP 12: 6 Handstand Push-ups 9 Deadlifts (225/155) 200m Run PureFit: AMRAP 12: 6 Push-ups 9 KB/DB Deadlifts 100m Run MWOD PreWOD:  Glute-Hamstring Bridge, 10 slow and controlled both feet on ground, bridge up and engage glutes and hamstrings. 10 on right leg, 10 on left leg. Monkey Bar […]