For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” 1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen: 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups *sub running with; 500/400 Meter Row or 25/15 Calorie Assault Bike PureFit: 3 Rounds: 200 […]

AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) PureFit: AMRAP x 12 Min 15 Cal Row 12 Deadlifts 9 Burpees on Box 6 KB Push Press Mobility WOD: 1)Posterior chain floss- wrap a band high around your hip and step forward to create tension.  Place banded leg slightly in […]

CFCody Team WOD Teams of 3: For Time 60/40 Calorie Assault Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40 Calorie Assault Bike 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks (135/95) […]

CFCody WOD Front Squat Build to Heavy Set of 3 Conditioning AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row *choose a weight for the first interval that you could complete 25+ repetitions unbroken when fresh. *front squat weight […]

CFCody WOD 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders *sub for Muscle-ups 4-6 Bar Muscle ups 12 chest 2 bar pull ups 8 pull ups + 8 ring dips PureFit WOD 4 Rounds For Time: 200 Meter Run or 300 meter row 12 wall ball 50 Single Unders or 15 step ups […]