“Eighteen Wheeler” AMRAP 18: 12/9 Calorie Assault Bike/Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar PureFit: AMRAP 15: 12 Calorie Assault Bike/Row 11 Wallballs 10 KBS 9 Sit-Ups MWOD: Psoas Smash:  with lacrosse ball or light KB on top of ball(more intense), position lacrosse ball a couple inches outside your belly button. […]

“Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 3 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 3 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135) PureFit: AMRAP 5: 400 Meter […]

Team of 2: Round 1: 400 meter run (together) 150 wall balls 100 meter farmers carry (25/35) – one in each hand Round 2: 400 meter run (together) 100 burpee’s 100 meter farmers carry Round 3: 400 meter run (together) 75 overhead walking lunges (25/35) 100 meter farmers carry Round 4: 400 meter run (together) […]

CFCody WOD Strength – 10 min Pausing 2 rep Overhead Squat -take from the rack -Pause for 2 sec at the bottom of the squat “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) Run subs 400/500 meter row PureFit WOD 4-5 Rounds: 400 Meter Run/Row 15 Banded Overhead Squats Mobility WOD: Pre-WOD- Hip […]

CFCody WOD AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Assault Bike/row 15 Toes to bar *Pull ups should be completed in no more than 3 sets. 5-5-5 *if 15 is too high choose a number that allows this. PureFit WOD AMRAP 15: 12 KB Deadlifts 10 Pull-Ups 12 Calorie Assault Bike/row 10 med ball sit […]