5 minutes of inverted practice (you choose) frog stands head stands hand stand holds hand stand walk (assisted) hand stand walk 3 sets of 10 box jumps 24/20 20 db/kb push press ((45/35)(35/25)) 10 box jumps :30 hand stand hold rest 1 minute 3 sets of 10/8 cal row 20 ring rows 10/8 cal row […]

WOD 15 min AMRAP 20 Russian kb swings ((70/55)(55/35)) 20/15 cals bike or row 20 barbell back rack lunges ((135/95)(95/65)) Core work:  3 rounds :20 hollow hold :20 hollow hold flutter kicks :20 tuck-ups 1:00 rest PureFit 12 Min AMRAP 10 Russian KBS 10 Cal Row 10 KB lunge Core Work: 3 Rounds :15 hollow […]

Teams of 1-4 EMOM X 20: Min 1: 16 Wall balls Min 2: 14 DB/KB front rack lunges Min 3: 12 burpees Min 4: 10/14 cal row/bike *each teammate starts at a different movement. Modify reps in order to allow for at least :10sec rest

CFCody WOD Strength/Skill 3 sets: 10 Bench Press (increase wt each set if can) 8 feet elevated ring rows 1:00 hollow hold -rest 1 min between sets *Work with teams of 2 or 3 to move through this Conditioning 5 Rounds for Time: 10 Right arm HANG DB/KB Snatch (55/35)(35/25) 30 Double Unders 10 Left arm […]

CFCody WOD 4 sets of: 4 min AMRAP: 3 Power Cleans (205/145)(135/95) 6 T2B 9 Push ups -Rest 1 min between sets- PureFit WOD 3 sets of 4 min AMRAP: 3 DB/KB clean 6 med ball sit ups 9 push ups -rest 1 min between sets- MWOD PreWOD: Banded IR Shoulder Distraction – Place medium strength […]