“Wiped Clean” 5 Rounds, On the 4:00 30 Air Squats 20/15 Calorie Row or 200m Run 7 Clean and Jerks (115/80) PureFit 4 rds 10 wallball 10 cal row 10 box jumps or step ups   Mobility WOD: 1)Shoulder internal rotation mobilization –  lie on your back. Drive heels into the mat, bridge hips up […]

For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Power Snatches (95/65) PureFit: Amrap x 15 20 KBS 10 Burpees 20 Air Squats 10 Burpees 20 SDLHP Mobility WOD: Before workout: 1)Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand […]

Teams of 2: 8 min AMRAP: 8 Power snatch (65/95) 8 Box jump overs (20/24) rest 3 min 8 Min AMRAP: 12 push press 12 Wall balls rest 3 min 8 Min AMRAP: Partner 1: 200 meter run/row Partner 2: max ring dips *both partners work simultaneously on different movements. Once partner finish designated movements, […]

CFCody WOD 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders *Weight for Front squats should be challenging, however something 10 reps can be completed in no more than 2 sets. PureFit WOD 5 min AMRAP: 4 ring rows 8 push ups 20 double unders or single unders rest 2 […]

CFCody WOD 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints *Complete 8 rounds (4min) at a movement before moving on to the next. PureFit WOD 8 Rounds of :20 On / :10 Off: Kettlebell Swings Row Sit-Ups Shuttle Sprints *Complete 6 rounds (3 min) at a movement before […]