WOD For time: 21 Sumo Deadlift High Pulls 95/65 100m kb/db Farmers Carry 55/35 15 SDLHP 95/65 100m kb/db Farmers Carry 55/35 9 SDLHP 95/65 100m kb/db Farmers Carry 55/35 FINISHER 3 Rounds: 1 Min Plank :45 Left Star Plank :45 Right Star Plank PUREFIT For time: 15 Sumo Deadlift High Pulls 100m kb/db Farmers […]

Strength Take 10 minutes to work up to a “heavy” clean and jerk (heavy meaning 80% or more of your max) WOD 3 rounds, 1 minute at each station of: Push press 95/65 Box Jump 24/20 Bike/ski/row for calories Rest 1 minute PUREFIT 3-4 rounds, 1 minute at each station of: DB Push press Box […]

Rest Day Open gym times, 5:30 a.m. & 5:30 p.m.

WOD 25 Min AMRAP Run/row 400m 10 Pull Ups 20 Push Ups 30 Sit Ups 40 Air Squats PUREFIT 20 Min AMRAP Run/Row 400m 10 Pull Ups 15 Push Ups 20 Sit Ups 25 Air Squats

Strength Every 2 minutes for 10 minutes: 1 squat snatch + 2 hang power snatch (should not be missing any attempts, increase weight each round) WOD 10 Min AMRAP 30 Double Unders 15 Power Snatch 75/55 PUREFIT 15 Min AMRAP 30 Single Jump Ropes 15 Alternating DB Snatch 7 Cals