CFCody WOD AMRAP 20: 30 KettleBell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row/400 meter run 30 Toes to Bar/Med Ball Sit ups PureFit WOD AMRAP 15: 15 KettleBell Snatches (50/35) 15 Box Jumps (24/20) 15 Calorie Row/400 meter run 15 Med Ball Sit ups MOB Barbell Shoulder Smash:  Lie on your back and […]

Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 7/5 Calorie row 7 Burpees Teammates complete while round, then switch

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) 1 Mile Sub 2000/1600 Meter Row 8:30 Cap on Movements 800 Meter Sub 1000/750 […]

AMRAP 20: 2 Bar Muscle-ups 4 Strict Hanstand Push-ups 8 Hang Squat Cleans (115/85) Option A: AMRAP 20: 7 Chest to Bar Pull-ups 7 Push Press (115/85) 7 Hang Squat Cleans (115/85) Option B: AMRAP 20: 7 Pull-ups 7 Push Press (95/65) 7 Front Squats (95/65) Purefit AMRAP 12: 7 lunges 7 kb/dumbell press 7 […]

MOBILITY & open gym 5:30 a.m. & open gym 5:30 p.m.