CFCody WOD 20 Alternating Dumbbell Snatches (50/35) 15 Burpees 400 meter run 30 Toes to Bar 20 Handstand Push-ups 400 meter run 20 Alternating Dumbbell Snatches (50/35) 15 Burpees -Handstand sub: 10 wall walks or 5 :30 sec holds PureFit WOD 20 Alternating Dumbbell Snatches (50/35) 10 Burpees 200 meter run 20 med ball sit ups […]

CFCody WOD Deadlift Heavy Set of 3 WOD AMRAP 15: 60 Double Unders 30 Wallballs (20/14) 15 Deadlifts (245/165) PureFit WOD AMRAP 15: 30 Single Unders 20 Wallballs (20/14) 15 KB Sumo-Deadlift High Pulls Mobility WOD: 1)Banded hip flexion and hamstring primer – this not only helps you get into the deadlift starting position, but […]

Teams of 3 For Time (25 Minute Cap): 400 Meter Run 100 Deadlifts (155/105) 400 Meter Run 80 Hang Power Cleans (155/105) 400 Meter Run 60 Front Squats (155/105) 400 Meter Run 40 Push Jerks (155/105) 400 Meter Run 20 Clusters (155/105)

3 Rounds: 21/15 Calorie Bike or Row 18 KBS 70/55 15 Toes to Bar 12 Lunges PureFit: 3 Rounds: 15 Calorie Bike or Row 12 KBS 9 Sit-ups 6 Farmer Carry Shuttles (10m) MWOD Hamstring Finisher:  Voodoo wrap the high hip and do 20 lockouts with a band, leg in neutral position (straight up in air), then […]

Glory Board WOD: “Christine” 3 Rounds for Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20 in) PureFit: 3 Rounds for Time 500 meter Row 12 Deadlifts DB/KB 21 Box Jumps MWOD Pre-WOD:  25 banded good-mornings, slow and controlled Post WOD:  Banded Hip Extension Lunge: Place band at knee height around bar, position band into […]