“Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring Muscle-ups PureFit AMRAP 12: 15 Wallball 15 Med Ball StepUps (plate or box) 15 Med ball situps 15 Med […]

3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees   PureFit 4 Rounds 10 Med Ball Cleans 10 Walking Lunge 10 Ring Rows Med ball roll- up and back   Mobility WOD:  1) Tricep smash – Place barbell in a squat rack.  Smash and floss triceps […]

Mobility class/open gym 5:30 am open gym 5:30 pm

WOD 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) PureFit 12-9-6 Wallball Ring Row Box Step Ups Push Ups Sit Ups Mobility WOD: 1)TFL smash – to improve hip flexion and internal rotation. The TFL can get tight after any squatting position. Lie on your side and […]

AMRAP 15: 60 Double Unders 30/21 Calorie Row or 400m run or 30 Burpees 10 Power Snatches (115/80) PureFit AMRAP 12: 30 single unders 15 Calorie Row 10 plate presses Farmer’s carry (down and back) Mobility WOD: 1) Lacrosse ball calf smash – While kneeling, place a lacrosse ball in the meat of your calf.  […]