CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats 35/50 Bar facing Burpees FOR TIME then with remaining time 1-rep Max Clean time CAP of 12 min FULL STANDARDS  PureFit WOD 1-2-3-4-5-6-7-8-9-10 wall balls shuttle runs Wall ball sit up 12 min time cap   Mobility WOD:  Front rack prep-to increase your range of motion and improve the […]

“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our […]

Mobility / Open gym 5:30 am Open gym 5:30 pm

Power Snatch Build to Heavy Set of 2 For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 35/25 Calorie Row PureFit AMRAP x 12 10 Wallball Situps 10 Goblet squats 10 Alternating Hand walks on Plate 10 Cal Row or 5 shuttles   Mobility WOD: 1) KB Quad […]

3 Rounds: 500 Meter Row or 20 Burpees 12 Power Cleans (155/105) 50 Double Unders PUREFIT 4 Rounds: 400 M Row 12 Med Ball Squat Cleans 30 Singles *Waiters’ Carry: Down and Back Mobility WOD: 1) Triple Bully – stand in front of pull-up rack. Place left arm behind your back on the rack, at belly […]