WOD 4 min AMRAP 10 DL (225/185) (185/155) 10 Box Jump 24/20 -2 min rest 4 min AMRAP 10 goblet squats 55/35 10 Burpees -2 min rest 4 min AMRAP 10 box step ups 10 sit ups PUREFIT 3 min AMRAP 10 DL 10 Step Up -1 min rest 3 min AMRAP 10 goblet squats […]

WOD Tabata: 20 sec on, 10 sec rest: 4 min per exercise Slam Ball Wall Sit KBS 45/25 Plank MOBILITY Posterior shoulder smash – Lie on a lacrosse ball placed on the back of the shoulder. Hunt around for sore spots by rolling the lacrosse ball from the shoulder blade to the back of the […]

WOD 4 rounds 15 Hang Cleans (95/65) (75/55) 25/20 CAL row/bike/ski (400m run) 30 Mountain Climbers Finisher: 3 Sets not for time: 10 Banded High-Pulls 10 Banded Good-mornings PUREFIT: 4 Rounds 15 DB Hang Cleans 15 CAL row/bike/ski 20 Mountain Climbers Finisher: 3 sets not for time: 10 Banded High-Pulls 10 Banded Good Mornings MOBILITY: […]

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more […]

CFCody Team WOD Teams of 2: 200 meter sprint 30 Hang Power Clean (135/95)(95/65) 50 Toes 2 Bar/Knees raises/weighted sit ups 200 meter sprint -1 min rest- 200 m sprint 30 Power Cleans (155/105)(115/75) 40 T2B/K2E/Wt sit ups 200 m sprint -1 min rest- 200m sprint 30 Squat Clean (185/135)(135/95) 30 T2B/K2E/Wt sit ups 200m […]