“Life Alert” AMRAP 4: 21/15 Calorie Row OR 300m Run 21 Toes to Bar 21 Front Squats (95/65) rest 4 minutes AMRAP 4: 15/12 Calorie Row OR 200m Run 15 Toes to Bar 15 Front Squats (115/80) rest 4 minutes AMRAP 4: 9/6 Calorie Row OR 100m Run 9 Toes to Bar 9 Front Squats […]

Power Snatch  Build to Heavy Single or “Bike or Row” :30 Max Calories + :30 Rest 4 rds Then: “Isabel” For Time: 30 Power Snatches (135/95) PureFit: “Bike or Row” :30 Max Calories + :30 Rest 4 rds Then: 30 KBS + 30 Box Step-Ups + 30 wall ball Sit-Ups MWOD Pre-WOD:  Banded good-mornings. 25 […]

Team WOD Teams of 3 For Time: 25 burpee’s (each teammate) 6 Rope Climbs 20 Squat Cleans (135/95) 30 Kettlebell swings (35/55) -each teammate 9 Rope Climbs 35 Squat Cleans (135/95) 25 burpee’s (each teammate) 12 Rope Climbs 50 Squat Cleans (135/95) * all 3 teammates work together on the burpee’s and KBS. 1 person […]

CFCody WOD AMRAP 15: 15 Power Snatches (95/65) 30 Wallballs (20/14) 60 Double Unders PureFit AMRAP 15: 12 KB Snatches 15 squats 50 single Unders 4 sprints   Mobility WOD: 1) Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder […]

CFCody WOD Teams of 3: AMRAP 7: 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) rest 3 minutes AMRAP 7: 50 Back Squats (155/105) 50 Back Squats (185/135) AMRAP Back Squats (225/155) rest 3 minutes AMRAP 7: 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP Hang Power Cleans […]