AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups PureFit: AMRAP x  3:00 x 3 Rounds 12 Cal Row 12 Box Burpees 12 Jumping Pullups *Rest […]

Back Squat: 3 Sets of 5 4 Rounds For Time: 40 Air Squats 30 Sit-Ups 15/10 Calorie Assault Bike PureFit: Strength: Tabata 3 min, 20 sec on 10 off: Wallsit 4 Rounds For Time: 20 Air Squats 15 Sit-ups 10 Cal Bike MWOD: PreWOD:  Hip Prep:  Hook band around squat rack about 1 foot off ground. […]

31 Heroes” Teams of 2 AMRAP 31: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a med ball (14/20). When Partner 2 returns from the run, Partner 1 will grab the med ball, and begin their 400 meter run, while […]

CFCody WOD Strength Every 3 min x 3: 10 Deadlifts *can build weight each set or stay at a challenging weight for all 3 sets Conditioning 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Assault Bike/row/200 meter run 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Assault Bike/row/200 meter run PureFit WOD Every 2 min x […]

CFCody WOD “Nicole” AMRAP 20: 400 Meter Run Max Pull-ups Pull up modifications: -banded strict pull ups -baned kipping pull ups -ring rows -DB/KB bent over rows *modify your pull ups so that you are capable of completing at least 5-10 pull ups per round. -This is a GLORY BOARD workout.  Make sure your chin […]