CFCody WOD 5 Rounds: 1:00 Calorie row 1:00 Handstand push ups/Push ups 1:00 Double Unders 1:00 Rest *after each round record total cals and reps. Try to stay consistent each round PureFit WOD 4 Rounds: 1:00 Calorie Row/Shuttle 1:00 Wall Ball 1:00 KB sdhp 1:00 Rest *after each round record total cals and reps. Try to stay […]

CFCody WOD AMRAP 12: 3 pull ups 3 air squats 3 KBS (35/55) *add 3 reps each round PureFit WOD AMRAP 12: 3 elevated push ups 3 Air Squats 3 KBS *add 3 reps each round MWOD Pre-WOD: Hip Prep:  Hook band around squat rack about 1 foot off ground.  Lay on back and hook the […]

Teams of 3 AMRAP 20: 12/9 Calorie Row 8 Burpees 4 Clean and Jerks (115/85)* In today’s team workout, athletes will complete full rounds before switching out to their next teammate. After six total rounds, or two rounds each, athletes will add weight to their barbells. Men will increase by 20# total and women by […]

CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats 35/50 Bar facing Burpees FOR TIME then with remaining time 1-rep Max Clean time CAP of 12 min FULL STANDARDS  PureFit WOD 1-2-3-4-5-6-7-8-9-10 wall balls shuttle runs Wall ball sit up 12 min time cap   Mobility WOD:  Front rack prep-to increase your range of motion and improve the […]

“Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our […]