Active Recovery Day Open Gym @ 5:15-6:15am & 5:30 – 6:30pm Optional WoD AMRAP 20 with a partner: 20 deadlifts (155/225)(135/185)(105/135)200-m run20 Handstand Push ups/Push ups – Partners complete each run together and split Deadlifts & HSPU

Team WOD “Team Helen” 4 Rounds400 m Run/Row/Ski/Bike (20/24)42 KBS (25/35)24 pull ups *partners run together, then break up the reps for KBS and pull ups – one person working at a time PureFit WOD “Team Helen” 3-4 Rounds400 m Run/Row/Ski/Bike (20)42 KBS (25/35)24 pull ups/ring rows *partners run together, then break up the reps […]

CFCody Team WOD For time: Buy in: 400 Meter or 20/24 Cal. (done together) 10 rounds: “I go You go” complete a full round before partner goes ( 5 rounds each) 9 T2B/ weighted Sit-ups6 Hang Cleans3 Front Squats  Buy Out: 400 Meters or 20/24 Cal (done together) Can use Barbell or DBs Barbell Wt: (95/135)(65/95)(35/45)DB […]

TEAM WODAMRAP 20:10 walking lunges10 sit-ups10 box jumps (20/24 in)*partner 1 completes an entire round while partner 2 rests, then switch

WODFor time:60 burpees50 wall-ball shots (14/20 lb)(9/10 ft)40 thrusters (35/45 lb)30 toes-to-bars20 pull-ups/banded pull-ups/ring rows10 chest-to-bar pull-ups/pull-ups/jumping pull-ups PUREFITFor Time:50 burpees/updowns45 wallball40 updowns35 DB thrusters30 knees 2 elbows/medball situps25 Ringrows20 DB rows