WOD

19 Jan
0

Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14) Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do […]

18 Jan
0

CFC Angie For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats PureFit: For time: 3rds 10 ring rows 10 push-ups 10 sit-ups 10 squats Mobility WOD: Mobility WOD: Lower abdominal smash –  place a slam ball on the ground.  Lie on the ground with the ball placed just inside the hip bone.  Push down t0 […]

17 Jan
0

CFC 21 – 15 – 9 Box Jumps (24/20) Thrusters (95/65) 15 – 12 – 9 Calorie Row Hang Cleans (95/65) 12 – 9 – 6 Burpees Snatch (95/65) PureFit: 15 – 12 – 9 Box Dips (Tricept) Sumo DL High Pulls 12 – 9 – 6 Calorie Row Banded OHS   Mobility WOD: Double Lacrosse […]

16 Jan
0

Active Rest Day! Mobility at 5:30am Open Gym at 5:30pm

15 Jan
0

CFC 5 Rounds of: AMRAP 4: 15 Burpees 20 WallBall AMRAP 10 Meter Shuttles rest 2 minutes PureFit: 3 Rounds of: AMRAP 4: 10 Box Step-Ups 12 WallBall 14 Mtn. Climbers remaining time: 10m Shuttle run or walk Rest 2:00 between rds Mobility WOD 5 minute squat – lower into a good squat(feet 0-15 degrees, feet screwed […]