3-Position Power Snatch Build to a Heavy Complex “Daily Dozen” AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups (sub: 3 pull-ups + 3 dips=1 MU) PureFit: AMRAP 12: 12 Burpees 9 DB Press 6 Lunges MWOD: PreWOD:  Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge […]

Front Squat 3 Sets of 5 “Annie’s on the Run” For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run PureFit: For Time: […]

Active Rest Day! Open Gym and Mobility: 5:30am Open Gym and Gymnastics: 5:30pm

“Eighteen Wheeler” AMRAP 18: 12/9 Calorie Assault Bike/Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar PureFit: AMRAP 15: 12 Calorie Assault Bike/Row 11 Wallballs 10 KBS 9 Sit-Ups MWOD: Psoas Smash:  with lacrosse ball or light KB on top of ball(more intense), position lacrosse ball a couple inches outside your belly button. […]

“Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 3 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135) PureFit: AMRAP 5: 400 Meter […]