WODAMRAP 12:10 toes-to-bars15 Russian KB swings (53/70 lb)200-m run Post-workout:8 sets::20 plank hold:10 rest PUREFIT WODAMRAP 12:10 Knees 2 Elbows/weighted situps15 Russian KB swings 200-m run/row/ski, 10 cal bike Post-workout:4-6 sets::20 plank hold:10... Continue Reading

WODFor time:4-8-12-16-20-24Alternating DB hang power cleans (35/50 lb)2-4-6-8-10-12Burpees over the DB50′ Lunging overhead DB carry (down with left arm, back with right arm)*after each set PUREFIT For time:4-8-12-16-20-24Alternating DB hang power cl... Continue Reading

Open Gym times 5:15-6:15 a.m. & 5:30-6:30 p.m. WODFor load:5-5-3-3-1-1-1Snatch Post-workout:5 sets:3 snatch pulls– At or slightly above max snatch weight

WODEvery 2:00 for 4 rounds:6 box jumps (24/30 in)(20/24)(12)12 push-ups/9 knee push-upsMax-calorie row– Rest 2:00 between rounds.– Score is total calories rowed PUREFITWODEvery 2:00 for 4 rounds:6 box jumps 12 push-ups/knee push-ups/elevated pushupsMa... Continue Reading

On a 10:00 clock:Build to a heavy 3-rep push press WOD5 rounds for time:50 double-unders/30 double-unders/50 single-unders10 thrusters (95/135 lb)(85/115)(35/45) PUREFIT Strength: 5 sets of 5 Push Press, building weight WOD4 Rounds for time:50 Single Jump... Continue Reading