“Pumped Up Game Changer” 21-15-9: Deadlifts (275/185) Box Jump (30/24) PUREFIT 15-12-9 KB Deadlifts Box Step-Ups Sit-Ups MWOD PreWOD:  20 Slow and Controlled Banded Good- Mornings + 20 Squat Jumps PostWOD:  Low Back Smash:  Using a single lacrosse ball, elevate your legs 90 degrees on a box.  Place ball on lower back above pelvis. Keep neutral […]

“Foul Ball” 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) PureFit: 3 Rounds: 400 Meter Run or Row 15 Wallballs (14/10) 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 […]

Teams of 2: 7 min AMRAP: 100m sprint 5 burpees 10 DB/KB power cleans (25/45) 5 pull ups 7 mins AMRAP: 200m row sprint 5 burpees 10 DB/KB alternating snatches (35/55) 5 push ups *1 teammate at each AMRAP *After the 7 mins of AMRAP are up, rest for 3 minutes and then switch! Then, after […]

CFCody WOD 7 rounds: 10 Push Press (75/115) 2 Rope Climbs 50 double unders or 12 burpee’s rest 1 min between rounds Sub for Rope Climbs: 4 Knee’s 2 elbows + 4 pull ups = 1 rope climbs Glory Board Skill work *Choose 1 of the following Max Pull ups Max Double Unders Max Plank […]

CFCody WOD On the 3:00 x 7 Rounds (21 Minutes): 21 Sit-Ups 21 Medicine Ball Squat Jumps (20/14) 7-6-5-4-3-2-1 Deadlifts Athletes will begin each of the 7 rounds on a 3-minute intervals. Rounds begin on the 0:00, 3:00, 6:00, 9:00, 12:00, 15:00, and 18:00. Scores today are deadlift weights used. Athletes have the option to climb […]