CFCody WOD Strength/Skill on a 12 min running clock work up to a 3 RM Deadlift Conditioning  21-15-9 calorie Bike/Row/Ski 15-12-9 double DB/KB Front Squats (55/35)(35/25) 12-9-6 burpee box jump overs *21 cal + 15 Front Squat + 12 burpee bj overs…. and so on PureFit WOD 21-15-9 calorie Bike/Row/Ski 15-12-9 DB/KB Goblet Front Squats 12-9-6 […]

CFCody WOD Murph Prep EMOM x 21 min: Min 1 – 200 m row/ski Min 2 – 45 double/single unders Min 3 – 1 round of Cindy *Cindy 5 pull ups 10 push ups 15 squats PureFit WOD EMOM x 18 min: Min 1 – 200 m row/ski Min 2 – 35 single Min 3 […]

  Team of 2 18 min AMRAP Partner 1 completes 30 Double/single Unders 10 Deadlifts (155/105)(105/95) 5 hang power cleans Partner 2 completes Double KB/DB Front Rack Hold -switch when partner 1 is done- MWOD: Mobility is very important to improve range of motion, reduce injury and reduce post workout soreness. Smash, roll, stretch, floss […]

CFC: 10 Min. 3 Rep Power Clean AMRAPx 10 20 Plate Ground to Overhead (45/25)(25/15) 10 Burpees PureFit: AMRAPx 12 10 Plate Ground to Overhead 10 Burpees 10 Leg Raises MWOD Pre-WOD: Triceps Smash – Using a racked barbell or foam roller, smash length of triceps. Place the back of upper arm on barbell while standing(or on […]

CFC: Fight Gone Bad 3RDS of Max Reps 1:oo Wall Ball 1:00 SDLHP 75/55 1:00 Box Jump 20″ 1:00 Push-Press 75/55 1:00 Cal. Row 1:00 Rest PureFit: 3RDS of Max Reps 1:oo Wall Ball 1:00 KB SDLHP 1:00 Box Step-Ups 1:00 Cal. Row 1:00 Rest MWOD Pre-WOD:  Thoracic Spine Lacrosse Ball Smash – Lie on your […]