3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees   PureFit 4 Rounds 10 Med Ball Cleans 10 Walking Lunge 10 Ring Rows Med ball roll- up and back   Mobility WOD:  1) Tricep smash – Place barbell in a squat rack.  Smash and floss triceps […]

Mobility class/open gym 5:30 am open gym 5:30 pm

WOD 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) PureFit 12-9-6 Wallball Ring Row Box Step Ups Push Ups Sit Ups Mobility WOD: 1)TFL smash – to improve hip flexion and internal rotation. The TFL can get tight after any squatting position. Lie on your side and […]

AMRAP 15: 60 Double Unders 30/21 Calorie Row or 400m run or 30 Burpees 10 Power Snatches (115/80) PureFit AMRAP 12: 30 single unders 15 Calorie Row 10 plate presses Farmer’s carry (down and back) Mobility WOD: 1) Lacrosse ball calf smash – While kneeling, place a lacrosse ball in the meat of your calf.  […]

CFCody WOD Teams of 3 AMRAP 25: 200/150 Calorie row 120 Chest to Bar Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 20 Clean and Jerks (205/145) *while one person is rowing the other 2 teammates are working on chest 2 bar. […]