“Four by Four” EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65) Minute 4: 15/12 Calorie Row PureFit: EMOM x 12 (3 Rounds): Minute 1: 7 Wallballs Minute 2: 10 Box Step-Ups […]

Fran Sliders 3 rds 7-5-3 Thrusters Pull-ups 1 min. Rest PureFit 3 rds 7-5-3 KB Thrusters Ring Rows 1 min. Rest   Mobility WOD: 1) PreWOD – preWOD mobility requires active participation.  It is a prep to improve/mobilize end range, not a stretch. Banded Shoulder Lateral Opener:  Hook a hand through band that is on […]

Surprise TEAM WOD!   No double unders…we promise!

Open WOD 18.3 2 rounds for time of: 100 double-unders 20 overhead squats 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 100 double-unders 12 bar muscle-ups *14 min time cap Rx’d: (Ages 16-54) Men perform 115-lb. OHS, 50-lb. DB snatches Women perform 80-lb. OHS, 35-lb. DB snatches PureFit WOD 2 rounds for time […]

CFCody WOD On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Just like last week, today we will work our “Goats”.  Working the same movements over the next 4 weeks will show greater improvement than choosing different ones each week. With that being said, breaking apart a movement differently each week […]