4 Rounds, On The 4:00: 14/12 cal on bike or rower 15 Front Squats (95/65) 12 x Shuttle Sprints (10m) PureFit 16 Min AMRAP: 10 Med Ball Front Squats 10 Med Ball Situps 10 Med Ball Press 10 Med Ball Carry/ Shuttles *Use the same med ball for all 4 movements. MWOD: Couch Stretch- 2 […]

AMRAP 12: 30/24 Calorie Row or 400m run 30 Hand Release Push-ups 30 Alternating Dumbbell/kb Snatches (50/35) PureFit AMRAP  15: 12 Calorie Row or 200 M run/walk 12 Alternating KB Snatches 12 Lunges 12 Situps MWOD: Anterior shoulder smash with barbell – Lying on your back, place the sleeve of the barbell where the shoulder […]

Teams of 2: AMRAP 20 7 Power Cleans (135/95) 7 Burpees 300 Meter Run *teammate 1 completes 7 PC & 7 Burpees, teammate 2 completes run.  Switch when both have completed their tasks. Continue this format for 20 min.

CFCody WOD Open WOD 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups 6 thrusters 6 chest-to-bar pull-ups 9 thrusters 9 chest-to-bar pull-ups 12 thrusters 12 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 18 thrusters 18 chest-to-bar pull-ups This is a timed workout. If you complete the round […]

CFCody WOD “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 or 4-5 sets 300 meter run 5 tng Power clean & jerks (95/135) 10 Burpees 15 KBS (35/55) *rest 2 min after each set *20 min time cap PureFit WOD 3-4 sets 4 shuttle sprints 4 KB/db clean […]