WOD (Open workout 18.1)AMRAP 20:8 toes-to-bars10 single-DB hang clean and jerks (35/50 lb)12/14-cal row– Perform 5 clean and jerks with one arm, and then switch. PUREFIT15:00 AMRAP8 knee ups10 single DB hang clean and jerks12 calorie row

Open Gym times:5:00 am – 6:00 am & 5:30 pm – 6:30 pmPre-workout skill3 rounds:1:00 front scale practice1:00 back scale practiceWODFor distance:30:00 on any machine

WODOn a 15:00 clock:Find a heavy single bench pressThen, Bench press3-3-3-3-3-3-3-3 (Lift 50-60% of heavy single loading.)Post-workout skillEvery 2:00 for 4 rounds:5 med-ball push presses for max height10 sumo deadlift high pulls from the high hang FINISH... Continue Reading

Pre-workout strengthEvery 2:00 for 4 rounds:1 power snatch + 2 overhead squatsWODEvery 5:00 for 25:00:400-m run15 overhead squats (65/95 lb)(55/75 lb)(35/45 lb)– Rest the remainder of the 5:00 PUREFIT4 Rounds400 M run/row/ski/20 cals15 PVC or banded ove... Continue Reading

CFCody Valentines Partner WOD Part 1: 18min AMRAP 40 Calorie Row/Ski/Bike/600m Run 60 Wall Balls 40 T2B/K2E/Weighted sit ups 30 KBS (55/70)(35/55)(25/35) 20 synchro Burpees Part 2: 4 Rounds (10min) 200m Med Ball Carry (switch as needed) 20 synchro Air Squ... Continue Reading