“Undertow” 5 Rounds: 200 Meter Run/Row 30 Double Unders/ 60 Singles 9 Hang Squat Cleans (115/80)   Mobility WOD: Forearm and hand smash Barbell Forearm Smash: Lie on your side with the fat end of the barbell just below the elbow.  Turn your thumb towards the ground. Floss the tissue by rolling the bar up […]

“Eighteen Wheeler” AMRAP 18: 18 Calorie Row/ 200m Run 15 Wall Balls (20/14) 12 KB Snatches (55/35) 9 Toes to Bar/Wall Ball Sit-ups Post scores to comments. Mobility WOD:  Neck and Trap Smash Spend 5-8 minutes mobilizing your neck and upper traps. Start by lying on your back with a lacrosse ball where your neck and skull meet. […]

Teams of 2: Hill Run 50 Overhead Walking lunges (45/35) Hill Run 30 pull ups Hill Run 50 Thruster (45/35) *teams will run together and split reps up, one person working at a time, however.

CFCody WOD 1 Mile Run/ 1600 meter row 21 Kettlebell Swings (70/53)(53/35) 21 Goblet Squats (70/53)(53/35) 800 Meter Run / 800 meter row 15 Kettlebell Swings (70/53) (53/35) 15 Goblet Squats (70/53)(53/35) 400 Meter Run / 400 meter row 9 Kettlebell Swings (70/53)(53/35) 9 Goblet Squats (70/53)(53/35) MWOD Bone Saw Calf Smash:  With a foam […]

Pausing Front Squat: – 12 min Build to Heavy Single Front Squat: – 12 min Build to Heavy Single followed by… Conditioning AMRAP 8: 8  t2b/med ball sit ups 30 Double Unders/60 singles unders MWOD Olympic Wall Squat:  Grab a box and a band. While sitting on the ground, wrap the band around your back […]