CFCody WOD Strength/Skill 5×5 Deadlift (3030) *Tempo Deadlifts – 3 sec up zero pause at the top, 3 sec descent zero pause at the bottom *Use 70-75% of 5RM for all sets WOD 4 rounds: 15 chest 2 bar pull ups 15 Deadlifts (185/125)(155/105) 400 meter run/row/ski PureFit WOD 4 rounds of: 8 pull ups […]

CFCody WOD Strength/Skill EMOM x 8 min Min 1: 1 rope climb or practice Min 2: 5-8 pistols or practice WOD 15 min AMRAP: 10 KB/DB Push Press (53/35)(35/25) 2 rope climbs 15/12 cal row/ski/bike or 200 meter run *rope climb sub: 5 Knees to elbows/rope climb PureFit WOD 15 min AMRAP: 10 KB/DB Push […]

Team WOD teams of 2- Every 11 mins x 3 complete: 300 meter row/run/ski 20 ab Mat sit ups 30/20 cal bike 20 slam balls (20/15) 300 meter row/run/ski -teammate 1 starts on the row/run/ski as soon as they finished and begin their sit ups teammate 2 can begin the row/run/ski. Continue to follow each […]

CFCody WOD Strength /skill Back Squat 5×5 (30X1) *This is a tempo squat. 3 sec descent, 0 pause at the bottom, explode up and take a 1 sec pause at top. WOD E 2 MOM x 14 min 7 back squats (155/105)(135/95) 7 burpees over the bar 7 Push Jerks *you have 2 min to […]

CFCody WOD Strength/Skill Clean Complex EMOM x 10 min 1 Power Clean + High Hang Squat Clean +1 Front Squat *Goal is to start with a moderate load and build to a moderate-heavy the first 5 sets. Hold the same weight for the last 5 sets. WOD 10 min AMRAP 2-4-6-8-10….. Power Cleans (135/95)(95/65) Wall […]