For Time: 200 Double Unders 1,500 Meter Row 100 Wallballs (20/14) 35/25 Calorie Assault Bike *35/25 Calorie Row for bike substitute   OR 400m run PureFit: For Time:  (As always, scale as needed:) 100 Single Jump Rope 750 M Row 40 Wall Ball 20 Cal Assault Bike MWOD: IT Band- lacrosse ball smash.  With a […]

AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Box Jumps (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Box Jumps (24/20) rest 4 minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Box Jumps (24/20) PureFit AMRAP x 3:00 – 3 Rounds 15 Cal Row/Bike […]

Surprise Team WOD! Be there or be square!

CFCody WOD Teams of 2, AMRAP 20: 35/25 Calorie Bike/row 50 Kettlebell Swings (70/53) 30 Power cleans (115/85) 200 Meter med ball run *grab a partner and work one person at a time through this 20 min AMRAP. Run together, one teammate carries the ball there the other back. PureFit WOD Teams of 2, AMRAP […]

CFCody WOD Overhead Squat Build to a Heavy Set of 3 Conditioning  AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row/bike or 200 m run PureFit WOD EMOM x 10: Min 1: 5 overhead squats/ goblet squats Min 2: 10 med ball sit ups *alternate between OHS & FS each round. […]