5 Rounds: 10 Power Cleans (135/95) 10 Burpees Rest 5 Min EMOM 5 Min: Gymnastics skill work of your choice (i.e, pullups, pushups, hspu, MU, T2B…) Purefit 4 Rounds: 10 Mountain Climbers 10 KBS 10 Walking Plank (lateral) 10 Step ups Mobility WOD: Improving front rack and overhead position 1)Posterior shoulder smash with lacrosse ball […]

“Jackie” 1,000 m row 50 thrusters 45/35 30 pull-ups Front squat:  work up to a heavy set of 2 PureFit 3 Rounds 250 M Row 15 Body Weight Squats 10 Ring Rows then: 2 min plank, rest as needed during 2 min. Mobility WOD: Post workout thigh flush – wrap voodoo band around the upper […]

Team WOD Teams of 5 EMOM x 25 Min 1: 1 rope climb/10 c2b pull ups Min 2: 5 Power cleans (125/155) Min 3: 10 slam balls Min 4: 40 double unders/80 singles Min 5: Rest  

CFCody WOD 5 Rounds: 15 Deadlifts (155/105) 25 Sit-Ups 200 meter run PureFit WOD 3-5 Rounds: 15 KB Deadlifts (1 KB or 2) 15 Sit-Ups 4 shuttle runs MOB Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, […]

CFCody WOD AMRAP 15min: 200m run/40 double unders 20/14 Calorie row 15 push press Round 1 – 75/55 Round 2 – 95/65 Round 3 – 115/80 Round 4 – 135/95 Round 5 – 155/105 *Increase wt for push press each round. PureFit WOD AMRAP 12min: 200m run/40 single unders 12 Calorie row 10 KB push press (5 on each […]