“Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run PureFit: For Time: 200 Meter Run 15 KB/DB Push […]

Deadlift Build to a Heavy Set of 5 “Detention” AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double Unders PureFit: AMRAP 12: 6  Push-ups 9 KB Deadlifts 30 Single-Unders Hamstring Finisher- You are going to voodoo band both legs, in your high hip/hamstring. Then you are going to do 15 slow and controlled good-mornings.  […]

Rest Day! Mobility & Open Gym 5:30am Open Gym 5:30pm

“Life Alert” AMRAP 4: 21/15 Calorie Row OR 300m Run 21 Toes to Bar 21 Front Squats (95/65) rest 4 minutes AMRAP 4: 15/12 Calorie Row OR 200m Run 15 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 9/6 Calorie Row OR 100m Run 9 Toes to Bar 9 Front Squats […]

Power Snatch  Build to Heavy Single or “Bike or Row” :30 Max Calories + :30 Rest 4 rds Then: “Isabel” For Time: 30 Power Snatches (135/95) PureFit: “Bike or Row” :30 Max Calories + :30 Rest 4 rds Then: 30 KBS + 30 Box Step-Ups + 30 wall ball Sit-Ups MWOD Pre-WOD:  Banded good-mornings. 25 […]