CFC 5 Sets of: AMRAP x 3:00 5 Snatches (135/95)(95/55) 7 Burpees 9 Jumping Lunges Rest 1 Min. *If you need to complete the Nutrition WOD complete it instead. PureFit: 5 Sets of: AMRAP x 3:00 5 KBS 7 Burpees 9 Jumping Lunges Rest 1 Min. MWOD PreWOD: Shoulder Internal Rotation:  Lay on back and make […]

CFCody WOD Nutrition Test WOD 14 Min AMRAP: 50 Wall Balls (20/14) 40 Burpees 30 Box Jumps/Step ups 20 Cal Row/Ski/Bike 10 Clean & Jerks (115/85)(85/65) *Use SCORECARD to record EXACTLY how you complete this WO…. size of Ball, Box – step up or jumps, which machine used, weight of barbel, etc. *We will re-test […]

Workout PARTNER WORKOUT IN TEAMS OF 2… 4 ROUNDS FOR TIME 45 Cal Bike/ski/row 25 “Synchro” Plate Ground to OH (45/35)|(25/15) 45 Cal Bike/ski/row 25 “Synchro” med ball Sit-ups *For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 […]

Open WOD 20.3 For time: 21 deadlifts (225/155)(155/125) 21 handstand push-ups/Hand release Push ups 15 deadlifts (225/155)(155/125) 15 handstand push-ups/Hand release Push ups 9 deadlifts (225/155)(155/125) 9 handstand push-ups/Hand release Push ups 21 deadlifts (315/205)(225/155) 50-ft. handstand walk/Bear Crawl 15 deadlifts(315/205)(225/155) 50-ft. handstand walk/Bear Crawl 9 deadlifts (315/205)(225/155) 50-ft. handstand walk/Bear Crawl Time cap: 9 min. For full […]

CFCody WOD Workout RECOVERY WORKOUT 3 SETS FOR QUALITY 750m Row/Ski/18 cal bike 75 Single Unders or 50 Double Unders 25 Box Step Overs (24/20) 25 Slam Balls (30/20)|(20/10) 10 DB Devil’s Press (35/25)|(25/15) 10 Tempo Ring Rows (1111) -1:00 Walking Rest b/t Sets- -30:00 Time Cap- *If you are planning on “competing” the Open […]