WODOption #1Pre-workoutEvery 1:30 for 6 sets:Sets 1 and 2: 3 power clean and jerksSets 3 and 4: 2 power clean and jerksSets 5 and 6: 1 power clean and jerk“GRACE”For time:30 clean and jerks (95/135 lb)(65/95 lb)Option #2On a 15:00 clock:75 burpees– Every minute on the minute (including 0:00) complete 5 power snatches (55/75 lb)(45/65 lb) In the […]

WODEMOM 20:Min 1: 8 alternating back-rack reverse lunges (Start at a challenging first working load; increase or decrease throughout the workout as needed.)Min 2: 5 box jumps (Challenging box jump height; step down from the box.)Min 3: 3 rope climbs (15/15 ft) / pull-to-stands / foot-lock pull-upsMin 4: rest   PUREFIT EMOM 20:Min 1: 14 […]

Open gym times; 5:15am – 6:15 am & 5:30pm – 6:30pmWODEvery 10:00 for 3 sets:500-m rowPost-workout3 sets:6 single-leg DB Romanian deadlifts/leg:30 side plank or star plank/side– Use a moderate dumbbell load and a plank variation that allows for an unbroken effort on each side.

WODFor time:150 double-unders125 air squats100 sit-ups75 push-ups50 pull-ups25 deadlifts (170/250 lb)(115/175 lb)OR2 rounds of:150 single-unders60 air squats50 sit-ups35 push-ups25 pull-ups12 deadlifts PUREFIT 2 rounds of:100 single-unders40 air squats30 sit-ups25 push-ups20 pull-ups15 deadlifts

WODFor time:1-2-3-4-5-6-7-8-9-10Push press (85/125 lb)(60/85 lb)Russian KB swings (55/75 lb)(35/55 lb)– Run 100 meters after each roundPost-workout3 sets:Single-arm KB overhead walk, right (75 ft)Single-arm KB overhead walk, left (75 ft)Rest :30*as heavy as you can go, with good technique PUREFIT 1-2-3-4-5-6-7-8-9-10Push press Russian KB swings – Run 100 meters after each roundPost-workout3 sets:Single-arm KB overhead walk, right […]