“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run OR Mini “Murph” For time: 800m run 50 pull-ups 100 push ups 150 squats 800m run Alternative WOD AMRAP x 15 10 KB SDHP 10 Med Ball Situps 10 Box Jumps 10 Med Ball Squat Clean PUREFIT AMRAP x 12 […]

Power Snatch 10 min to work up to a heavy single 3 Rounds For Time: 500 Meter Row or 28/20 cal on Assault Bike 400 Meter Run Rest 3 Minutes Between Rounds PUREFIT: 3 Rounds for Time: 400 M Row or 15 cal Bike 10 Wall Ball Situps 200 M Run/Walk Rest 2 Min Between […]

Mobility/Open gym 5:30 a.m. Open gym/Gymnastics 5:30 p.m.

10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set Skill Work: 5 Min EMOM:  You choose reps and movements:  (strict T2B, strict K2E, strict HSPU, strict pullups, MU) PUREFIT: 10-9-8-7-6-5-4-3-2-1 Med Ball Clean and Jerk 15 Jumprope Static Work: Tabata Wall Sits, Tabata Plank (3 Min each) MWOD: Monkey Bar of Death:  set […]

5 Rounds, On the 4:00: 30 Lunges with KB 35/25# 20/14 Calorie Row 10 Lateral box jump burpees 16″/12″ PureFit 4 Rounds For Time 30 sec. plank 10 Calorie Row/Bike 10 Burpees on the Box- Step Ups MWOD Pre-WOD:  Banded Hip Extension Lunge: Place band at knee height around bar, position band into high hip, while […]