CFCody WOD AMRAP 5: Buy-In: 600 Meter Run/750 m row 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run/500 m row 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run/250 m row 6 Deadlifts (275/185) 6 Lateral Barbell Burpees *The run […]

CFCody WOD 16 min AMRAP: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35) PureFit WOD 16 min AMRAP: 20 single Unders 15 Wallballs 20 Single Unders 15 Kettlebell Swings Mobility WOD: 1) Banded ankle dorsiflexion and plantar flexion – this will improve ankle mobility for squating and jump rope.  Place […]

Teams of 3 For Time: 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Chest to Bar Pull-ups 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row 25 Minute Time Cap

1 Round For Time: 400 Meter Run 40 Hand Release Push-ups 400 Meter Run 40 Kettle bell Swings (53/35) 400 Meter Run 40 Sit-ups 400 Meter Run 40 Deadlifts (75/55) 400 Meter Run 40 Air Squats 400 Meter Run 40 Box Jumps (24/20) sub 28/20 Calorie Assault 500/400 Meter Row PureFit 200m Row/bike/run 20 pushups […]

Squat Snatch Build to a Heavy Single AMRAP 9: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) … Up by (1) rep until finish scaled option AMRAP 9: 2 Pull-ups 2 Power Snatches 4 Pull-ups 4 Power Snatches 6 Pull-ups 6 Power […]