CFCody WOD AMRAP 15: 15 Hang Power Cleans (135/95) 21/15 Calorie row 15 Chest to Bar Pull-ups 60 Double Unders/120 Single Unders PureFit WOD AMRAP 12: 10 KBS 10 Cal row 10 Ring rows 40 Single unders MWOD Pre WOD:  Partner Internal Rotation:  One partner will lay on back and make a bridge with feet […]

CFCody WOD Deadlift Build to a Heavy Set of 3 “Optimus Prime” AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) PureFit WOD AMRAP 7: Wallballs On the Minute – 5 KB Deadlifts  then: Rowing conditioning 1:00 min ON 1:00 min OFF 1:00 min ON :45 sec OFF 1:00 min ON :30 sec […]

2018 Healthy Lifestyles Nutrition Challenge RESULTS Clean and Jerk Build to a Heavy Single “Double Time” (Teams of 2) AMRAP 14: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/85)   Mobility WOD Pre Clean and Jerk: Tricep smash(using barbell or double lacrosse ball) really focusing on area above elbow to 2-3 inches above […]

2018 Healthy Lifestyles Nutrition Challenge RESULTS AMRAP 5 100’ Walking Lunge (Bodyweight) 50 Sit-ups Max SDLHP 95/65 rest 5 minutes AMRAP 5 75’  Walking Lunge 40 Sit-ups Max SDLHP 115/80 rest 5 minutes AMRAP 5 50’ Walking Lunge 30 Sit-ups Max SDLHP 135/95 Purefit AMRAP 3 20 Walking Lunge 15 Ball slams Max SDLHP rest 3 minutes AMRAP 3 15  Walking […]

2018 Healthy Lifestyles Nutrition Challenge RESULTS AMRAP 18: 18 ten meter shuttle runs 15 Wallballs (20/14) 12 Dumbbell/KB Snatches (50/55/35) 9 Toes to Bar Purefit AMRAP 12: 10 ten meter shuttle runs 10 Wallballs 10 Dumbbell Snatches 10 Situps Mobility WOD 1)Lateral seam overhead smash – lie on your side and smash the high lat/tricep area on a foam roller. […]