WODAMRAP 20:400/500-m row30 AbMat sit-ups10 front squats (125/185 lb)(95/135 lb)(35/45 lb) PUREFIT18 MIN AMRAP300 M20 Situps10 Goblet Squats

WODFor time:40 box jump-overs (20/24 in)40 air squats40 hand-release push-ups30 box jump-overs (20/24 in)30 air squats30 ring dips/box dips20 box jump-overs (20/24 in)20 air squats20 handstand push-ups/pike push-ups Post-workout accessory3 sets::30 side p... Continue Reading

Open Gym Times 5:15 a.m. – 6:15 a.m. & 5:30 p.m. – 6:30 p.m.For time:1,200-m run3:00 rest800-m run2:00 rest400-m run1:00 rest200-m run

Pre-workout strength3 sets:1 clean-grip deadlift1 clean pull1 hang power clean1 below-the-knee power clean*use this practice time to build up to the weight you want to use for your first set Option WOD #1:10-8-6-4-2Power clean– Each set must be unbroken... Continue Reading

WODAMRAP 12:5 alternating single-DB lunges (35/50 lb)3 lateral burpees over the DB1 rope climb (15/15 ft)/(3 pull-ups or 2 devil’s press)– Hold the dumbbell any way.Post-workout accessoryAccumulate:200-m bottom-up KB carry– Switch arms as needed... Continue Reading