
Wednesday’s WOD
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Wednesday’s WOD Team of 3 15 min AMRAP P1 Max Cal RE Bike P2 Run 100m + 10 DB Walking Lunges (50/30) P3 Rest 15 min AMRAP MAX CAl Ski Post WOD Stretch
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https://purefitnessnaples.com/wednesdays-wod-222/
Wednesday’s WOD Team of 3 15 min AMRAP P1 Max Cal RE Bike P2 Run 100m + 10 DB Walking Lunges (50/30) P3 Rest 15 min AMRAP MAX CAl Ski Post WOD Stretch
https://purefitnessnaples.com/tuesdays-wod-223/
Tuesday’s WOD Warm-Up 3 Rounds Row 500m 3 Inchworms 10 PVC Pass Throughs 12 Lateral Band Walks Skill 5 min EMOM 2 Pull-Ups + 5 Push-Ups 5 min EMOM 4 Pull-Ups + 7 Push-Ups 5 min EMOM 20 Squats Then Run 800m Conditioning Team of Two 100 Wall Ball (20/14) 100 Power Cleans (95/65) 100 Cal Row
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Monday’s WOD Warm-Up 12 min AMRAP Run 100m 10 KB Swings 10 Lunges Strength 10x5 Push-Press Conditioning 15 Min AMRAP 6 Box Step-Ups (55/35) 9 Burpees 12 DB Snatches
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Friday’s WOD Team Of Two 2 Rounds 5:00 AMRAP Max Sled Push Rest 2:00 7:00 AMRAP 3 Devil Press (35/20) 6 Walking Lunges 9 Cal BikeErg Rest 2:00 5:00 AMRAP Max Cal Ski
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Thursday’s WOD Warm-Up 150 Cal Row Bike Ski Run 400m=20 Cal Every 2:00 For 12 min 5 Deadlifts (225/155) 40 Double Unders Every 2:00 For 12 min 5 Burpee Box Jumps 20 Med Ball Sit-Ups
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Wednesday’s WOD Warm-Up 3 Rounds Row 250m 10 Hang Cleans (bar) 10 Push-Press (bar) Strength 10 min EMOM 1 Power Clean + 2 Hang Cleans Conditioning Team Of Two 5 Rounds 2:00 AMRAP MAX CAL RE Bike 2:00 AMRAP MAX CAL Row
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Tuesday’s WOD Warm-Up 12 min EMOM 7 Burpees Conditioning 20 min AMRAP Team of Two P1 Complete 2 Rounds of 5 Pull-Ups 10 Push-Ups 15 Squats P2 Completes Run 100m
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Monday’s WOD Warm-Up Mile Run Strength 10x5 Back Lunges or Front (each leg) Conditioning 3 Rounds 30 Wall Balls 30 KB Swings (35/55) 30 Cal Row
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Friday’s WOD Warm-Up 15 min EMOM Min 1 Row 12 Cal Min 2 Run 100m Min 3 15 KB Swings Conditioning 20 min AMRAP Run 100m 10 Box Jumps 10 DB Snatches (50/30)
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Friday’s WOD Team of Two Row 2500m 100 Cal RE Bike 200 Burpees 300 Squats Row 2500m
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Tuesday’s WOD 20 min Stretching Conditioning NFT 10 Rounds 7 Floor Press 14 Floor Wipers 21 Double Unders 28 Cal Row or Run 300m
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Wednesday’s WOD Conditioning Team of Two 50 Cal RE Bike 800m Farm Carry 55/35 50 Front Squats (95/65) 2000m Row 50 Cal RE Bike
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Tuesday’s WOD Warm-Up 3 Rounds 5 Bar Deadlifts 5 Bar Hang Cleans 5 Bar Front Squats 5 Bar Push-Press 16 Walking Lunges Strength 10x3 Deadlifts Conditioning Team of Two or Solo 17 min AMRAP 1 Wall Ball 1 Power Clean (115/85) 1 Burpee Add 1 rep each rounds
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Monday’s WOD Warm-Up 15 min AMRAP Row 200m 15 Squats 10 Push Ups Conditioning Team of Two 30 min AMRAP Run 400m (relay) 10 Pull-Ups 15 Push-Ups 20 Squats Row 500m
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Friday’s WOD Conditioning As a Class Deck of Cards Hearts = KB Swings Spades = KB Lunges Diamonds = Run 100m (every one) Clubs = Med Ball Sit-Ups Jokers = 300 Cal Row (5 Rowers 5 people rowing at a time switch every 1:00) All Face Cards = 15 Reps Aces = 1 Rep
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Wednesday’s WOD Warm-Up 15 min EMOM Min 1 Run 100m Min 2 15 Sit-Ups Min 3 1:00 Plank Hold Conditioning Team of Two 20:00 AMRAP 19 Cal Row 60 Double Unders 19 Cal Row (50/30) 60 Wall Balls Rest 2:00 (after AMRAP) Then For Time 62 Cal RE Bike
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Tuesday’s WOD Warm-Up 3 Rounds Run 200m 3 Inchworms 15 KB Swings Strength 10x5 Deadlifts Conditioning 12 min AMRAP 12 DB Snatches (50/30) 12 Box Jumps (24/20”) Run 100m
https://purefitnessnaples.com/mondays-wod-220/
Monday’s WOD Warm-Up 12 min EMOM Min 1 5 Pull-Ups Min 2 10 Push-Ups Min 3 15 Squats Conditioning 2 Rounds Row 1200m 30/20 Cal RE Bike 30 Burpees Then no rest Repeat Warm-Up
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Friday’s WOD Team of Two 100 Cal Row 100 Deadlifts (115/85) 75 Cal Row 75 Power Cleans (95/75) 50 Cal BikeErg 50 Front Squats (75/55) 25 Cal BikeErg 25 Push Press (45/35)
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Thursday’s WOD Surprise!! Team of Two
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Wednesday’s WOD Warm-Up 4 Rounds 2:00 cardio 50 Flutter Kicks 25 Sit-Ups Conditioning Team of Two 10 Rounds Each 1:00 Max Cal RE Bike 1:00 Reat Then 5 min AMRAP Max Cal Row
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Tuesday’s WOD Warm-Up 10 min EMOM Min 1 10 Cal Row Min 2 25 Double Unders Skill 2 Rounds 3 Pull-Ups Every 30 sec for 5:00 (vest) Run 400m Conditioning Row 1000m 2 Rounds 20 Push Press (95/65) 20 Burpees
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Monday’s WOD Warm-Up 3 Rounds Row 300m 15 KB Swings 15 Squats Strength 12 Min EMOM 2 Power Cleans 2 Front Squats Conditioning Run 800 75 Push-Up 150 Squats Wear a weight vest if you have one.
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Friday’s WOD April Fool’s? Team of Two 800m Carry (150/100lbs) 800m Sled Push (150/100lbs) 100/75 Cal RE Bike 100/75 Cal SkiErg
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Thursday’s WOD Strength 10 Rounds 5 Bench Press 10 Single Arm DB Rows 10 DB Box Step Ups Conditioning 2 Rounds Row 1000m 50 Lunges Rest 2:00
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Wednesday’s WOD Team of Two 5 Rounds 5 min AMRAP (Working at the same time) P1-5 Power Cleans (115/85) P2-10/6 Cal RE Bike Rest 5:00
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Tuesday’s WOD Conditioning Murph Prep "I Melt With You" For Time 800m Run 8 Rounds of "Cindy" 800m Run 6 Rounds of "Cindy" 800m Run 4 Rounds of "Cindy" 800m Run *Partners will run together, then alternate rounds of cindy, so that they will each do 4 rounds, then 3 rounds, t
https://purefitnessnaples.com/mondays-wod-218/
Monday’s WOD Warm-Up 12 min EMOM 7 Burpees Team of Two 30 min AMRAP Row 800m 30 Wall Balls 30 DB Snatches
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Saturday’s WOD Conditioning Every 5:00 For 30:00 10 Cal RE Bike 10 Push-Press 75/55 10 Front Squats 10 Burpees
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Friday’s WOD Warm-Up 3 Rounds Run 200m 3 Inchworms 10 PVC Pass Throughs 10 Bar Hang Clean Conditioning “The Chief” 5 Sets x 3:00 AMRAP/1:00 Rest 3 Power Cleans 6 Push-Ups 9 Air Squats Load: 135/95 THE HISTORY The Chief first appeared on the CrossFit main site in September 2008. It’s a Hero WOD, but rather
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Tuesday’s WOD Warm-Up 5 Rounds 2:00 Cardio 10 PVC Pass Throughs 30 sec Bar Hang Strength Conditioning 16:00 EMOM Min 1: 12/9 Cal RE Bike Min 2: 5 to 10 Strict Pull-Ups Min 3: 13/10 Cal Row Min 4: 1/1 Turkish Get-Ups 53/35 R: 4:00 12:00 EMOM Min 1: 15/11 Cal RE Bike Min 2: 10 Kipping Pull-Ups Min 3: 15/12 Cal Row
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Monday’s WOD Warm-Up 3 Rounds Run 200m 3 Inchworms Strength 10 min EMOM 3 Power Cleans 2 Push-Press Conditioning Team of Two 20 min AMRAP Row 250m 5 Thrusters (95/55) Alternating Rounds
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Friday’s WOD Warm-Up 3 Rounds Run 400m 15/12 Cal RE Bike Every 5:00 For 25:00 14 Burpee Pull-Ups 14 DB Snatches 200m Run
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Thursday’s WOD Conditioning Team of Two 17 Rounds 17 Cal Row 7 Power Cleans (115/85) 17 Suitcase Lunges (50/35)
https://purefitnessnaples.com/wednesdays-wod-215/
Wednesday’s WOD Warm-Up 10 min Bike-Row-Run 2 Rounds 50 Sit-Ups 100 Flutter Kicks Strength 12 min EMOM 5 Back Squats Conditioning 10 min AMRAP 10 Burpees 30 Double Unders
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Tuesday | 5am - 10am |
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Wednesday | 5am - 10am |
4pm - 6:30pm | |
Thursday | 5am - 10am |
4pm - 6:30pm | |
Friday | 5am - 10am |
4pm - 6:30pm | |
Saturday | 8:30am - 9:30am |
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Small group personal training fitness studio!
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