STRENGTH/SKILL EMOM x 10 MINUTES MIN 1 – HS Walk or HS Hold Practice MIN 2 – 100m Run @ 50% EFFORT WOD 6 SETS AMRAP x 3 MINUTES 5 HSPU or push ups 10 Slam Ball (30/20)|(20/10) 50m Sprint -Rest 1:00 b/t each AMRAP- PUREFIT STRENGTH/SKILL:  EMOMx6 MIN 1 : :30-45 sec handstand hold […]

WOD FOR TIME 50/40 Cal Bike 50 Double Unders 50 Box Jump Over (30/24) 50 Double Unders 50 Alt. DB Snatch (50/35)|(35/25) 50 Double Unders 50 Burpee to Target* 50 Double Unders *Target is 6″ or 12″ above standing reach. FINISHER “BEACH BODY ABS” 3 SETS :30 2-Point Plank L/R :30 2-Point Plank R/L 20 […]

Teams of 2: 7 rds 20 Deadlift 20 Front rack lunges 20 Sit-ups *Break up reps however you choose.

EMOM x 10 1 Squat Clean + 2 Front Squats *Add weight each rd AMRAP x 14 2 Squat Cleans (225/155)(175/115) 20 Double Unders 10 T2B PureFit AMRAP x 14 7 Goblet Squats 20 Jump Rope 7 Knee-Ups MWOD PreWOD:  Lateral distraction of hip – place band on rack about knee height.  Place band high in hip. Step […]

CFC 800m Run 25 Push-Press 135/95 800m Run 20 Push-Press 155/105 800m Run 15 Push-Press 185/125 PureFit 200m Run 15 Push-Ups 400m Run 15 Push-Ups 800m Run 15 Push-Ups MWOD PreWOD:  Achilles/Calf Stretch on Pullup Rig-45 sec/leg PostWOD:  Banded IR Shoulder Distraction – Place medium strength band on the pull up bar. Place the band around […]