WOD AMRAP 4: 400 meter run 27 Burpees 27 KBS (45/35/25) rest 4 minutes AMRAP 4: 200 meter run 21 Burpees 21 KB SDHP (55/45/35) rest 4 minutes AMRAP 4: 100 meter run 15 Burpees 15 Russian KBS (70/55/45) MWOD Hip External Rotation with Flexion:  Using a box about knee height, place right foot on box, let […]

CFCody WOD Power Snatch (20 min) Build to Heavy Single followed by… “Isabel” 30 Power Snatches (135/95) *Take the majority of class to build to a heavy Snatch.  Use this time to really work the mechanics of the FULL snatch. If done correctly Isabel will feel much easier and PRs will be made! GOOD LUCK! […]

WOD Teams of 3: 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Hang snatch (75/55)(95/65) 100 Pull-Ups 100 Hang snatch (75/55)(95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Row

WOD 3 Rounds: 400m run 50 Air Squats 15 Power Cleans (95/65)(135/95) Mobility WOD: Overhead distraction- hook band on pull up bar. Punch arm through the other end of the band and hook strap around elbow. Step forward to create tension. Keeping core tight, rib cage down and shoulder externally rotated, latch hand onto outside […]

AMRAP 3 21 Overhead Squats (65/45)(75/55)(95/65) 21 Burpees Max Double unders Rest 3:00 AMRAP 3 18 Overhead Squats (75/55)(95/65)(115/80) 18 Burpees Max Push-ups Rest 3:00 AMRAP 3 15 Overhead Squats (95/65)(115/80)(135/95) 15 Burpees Max Double unders Rest 3:00 AMRAP 3 12 Overhead Squats (115/80)(135/95)(155/105) 12 Burpees Max Push-ups Mobility WOD:  These exercises are a primer […]