“Christine” 3 Rounds: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps 20” for all athletes *We will be programming a Glory Board workout 1x per week during the months of April and May. These workouts are great benchmarks WODs and we strongly suggests you keep track of your score and exactly how you completed […]

CFCody & PureFit WOD AMRAP 7: 3 Kettlebell Swings (53/35) 3 Goblet Front Squats (53/35) 3 Burpees 6 Kettlebell Swings (53/35) 6 Goblet Front Squats (53/35) 6 Burpees 9 Kettlebell Swings (53/35) 9 Goblet Front Squats (53/35) 9 Burpees 12 Kettlebell Swings (53/35) 12 Goblet Front Squats (53/35) 12 Burpees *continue adding 3 reps until […]

Teams of 4, each teammate choose a station and rotate Amrap 4 10 power snatch 75/55 10 push press 75/55 rest 2 minutes Amrap 4 5 HSPU 5 Deadlifts 185/155 rest 2 minutes Amrap 4 15 situps 30 double unders rest 2 minutes Amrap 4 7 pull ups 7 med ball squat cleans 20/15

“Elizabeth” 21-15-9 reps of: Clean 135/95 pounds Ring dips PureFit: AMRAP 15: 10 Med Ball Clean 10 Burpees 200 M Run/Walk/Row MWOD: Banded Bully – Hook band over pull up bar. Place arm through band onto shoulder facing away from the pull up bar. With shoulder tacked down in back(ensure shoulder is externally rotated at […]

AMRAP 16: 18/15 Calorie Row or Bike 15 Sumo Deadlift High Pulls (95/65) 12 Box Jumps (24/20) 9 Chest to Bar Pull-ups PureFit: AMRAP 16: 12 Cal Row 12 Plate Walks 12 Box Step Ups 4 Farmers Carry MWOD: Pre Wod: Partner Internal Rotation:  One partner will lay on back and make a bridge with […]