Strength/Skill Power Clean and Push Jerk 2-2-2-2-2 WOD: 15-12-9 Clean and Jerk (135/95)(95/65) 30-24-18 Cal Row or 400/300/200m Run PureFit: 15-12-9 DB Clean and Jerk 20-14-8 Cal Row or 200m Run Mobility WOD: Pre-WOD – Overhead tissue smash – Lie on your back. Place a lacrosse ball in your armpit near the insertion of your […]

Open Gym 5:30 am and pm

5 rds for time: 15 KBS (70/55)(55/35) 15 T2B Rest 2 min: 5 rds for time: 15 Burpees 15 Sit-ups PureFit: 4 rds for time: 15 KBS (70/55)(55/35) 15 T2B Rest 2 min: 4 rds for time: 15 Burpees 15 Sit-ups Mobility WOD: Pre-WOD – Pec stretch – Stand with rack at your side.  Grab rack with hand […]

AMRAP x 20 500m row/ 400m run 20 Push-Press (95/65)(65/35) 50 DU’s PureFit AMRAP x 16 400m Row 15 DB Push-Press 50 Single Unders Mobility WOD:Pre-WOD 1) Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forward and top leg at 60-90 angle from top leg. Sit down. Apply […]

Team WOD Team of 2: 400 meter run/row together 6 rounds of Cindy -5 pull ups -10 push ups -15 squat 800 meter run/row together 8 rounds of Cindy 40 cal bike/row 10 Rounds of Cindy -one teammate completes entire round of Cindy then switch -Bike/Row divide reps, one person working at a time. -Run […]