AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) PureFit: AMRAP 3 Min:  (3 Rounds […]

Rest Day Mobility and Open Gym 5:30 a.m. Open Gym 5:30 p.m.

On the Minute x 10 2 Power Snatches followed by… 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 250 Meter Row PureFit   Tabata 2 min: Plank followed by.. 4 Rounds: 10 KB Deadlift 20 Singles 200 M Row   Mobility WOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook […]

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders The weight on the barbell should be something that athletes could complete 20+ repetitions […]

Team WOD Team of 2: on the 3:00 min for 15 min complete: -200 meter Row -5 KB sit ups(alternate arms each round) -10 push press (85/115) *how this works: partner 1 starts Round, when they finish the row and move to KB sit ups partner 2 May start row. When partner 1 completes all […]