CFCody WOD “Glen” For Time: 30 Clean and Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is […]

CFCody WOD 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Wall Balls (14/20) 1 Minute Calorie row/Bike 1 Minute Rest PureFit WOD 5 Rounds: 1 Minute  Step Back Lunges 1 Minute Wall Balls 1 Minute Calorie row/Bike 1 Minute Rest *can add weight to walking lunges Mobility WOD: Pre-WOD – Banded […]

“Team Kelly” 5 Rounds For Time: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs (20/14) *Runs are done together.  Reps broken up by team.  One person working at a time.

WOD: Squat Snatch  Heavy Single “Over and Out” 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65) PureFit: 20 One-arm KB Snatches (10 each arm) 10 Lateral KB Burpees 20 Squats 10 Lateral KB Burpees 20 One-arm KB press (10 each arm) MWOD: PreWOD:  Shoulder distraction for […]

WOD: For Time: 2000 Meter Row 120 Double-Unders 1600 Meter Run PureFit: 1000 Meter Row 100 Single-Unders 800 Meter Run MWOD: PreWOD:  Anterior Hip Prep- Band on rack and then put band on your high hip.  Banded leg is kneeling down in lunge. Engage glutes, on and off 20 times.  You are going to allow torso to move forward […]