On the 3:00 Minute x 5 rds 20 SDLHP 55/35 or 40 DU’s 10 T2B 3 Power Cleans 80-85% PureFit: 4RDS 100m Row 10 Medball Sit-ups 10  SDLHP   Mobility WOD: Joint mobilization exercises are best done before a workout. In general, smashing/flossing/stretching are best done after a workout. Those with hypermobile joints  should limit joint mobilization exercises, […]

AMRAP 18: 3 Kettlebells Swings (53/35) 3 Jumping Lunges 200m Run 6 Kettlebells Swings (53/35) 6 Jumping Lunges 200m Run 9 Kettlebells Swings (53/35) 9 Jumping Lunges 200m Run Climbing by 3’s until cap. PureFit: AMRAP 12/15 min: 3 Kettlebells Swings 3 Lunges 200m Run/Row 6 Kettlebells Swings 6 Lunges 200m Run/Row 9 Kettlebells Swings 9 Lunges […]

AMRAP 15: 25/18 Calorie Row /400m Run 20 Box Jumps 24/20 15 Overhead Squats (115/80) PureFit: AMRAP: 12 min 12 Calorie Row/ 400m Run 12 Box Step-ups 12 OH Banded Squats/ Air Squats Mobility WOD:   We encourage you to do all programmed mobility exercises.  We all have different mobility strengths and weaknesses.  As you go through […]

“Glen” In teams of two, one person working at a time; 30 Clean & Jerks (135/95) 1 Mile Run or Row 10 Rope Climbs (sub 50 pullups) 1 Mile Run or Row 100 Burpees

Back Squat 5×3 followed by… 8 Rounds: :20 Seconds Back Squats (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest PureFit: Tabata:  (2 min per exercise) Plank KBS Wallsit Press (PVC/ KB/Dumbell)   Mobility WOD: Anterior and Posterior Ankle mobilization- best down before back squat. Place ankle in band.  Step away from rack […]