CFCody WOD Community Cup Workout #42 Rounds for time:150 Double Unders/200 single unders100 air squats50 Alt. DB Snatch (35/50) Finisher4 sets::30sec Russian Twist:30sec Rest-use DB, KB or med ball for twists PureFit WOD 2 Rounds for Time:75 single Unders/Double Unders/400m run/row/ski50 Air Squats30 DB Snatch Finisher4 sets::30sec Russian Twist:30sec Rest-use DB, KB, med ball or […]

CFCody WOD For Time:400m Farmers Carry (35/50s)directly into:10 Rounds:5 Buprees1 Rope Climb Finisher3 sets not for time:12 KB/DB single leg DL (each leg)-choose something challenging-rest as needed Rope Climb progression2 lay to stand = 1 climbhalf the distance2 Devils press = 1 climb2 pull ups + 2 K2E = 1 climb PureFit WOD For Time:Partner […]

Active Recovery Day – Open Gym 5-6am & 5:30-6:30pm Optional WOD Snatch or Clean7×2-build each set as mechanics allow  

CFCody WOD Glory Board Workout #5 “Diane”21-15-9Handstand Push upsDeadlifts (155/225) -This is a classic CF workout. -Must be performed as RX’d to make the Glory Board. -Make sure to record your time & how you complete the workout on the board Handstand Push ups progression-raise the floor, shorten range of motion-Wall Walks 5-4-3 instead of 21-15-9-HSPU […]

CFCody WOD 2 Rounds:on a 3min Clock:400m Run/Row/Ski/Bike (20/24)Max Chest 2 Bar pull ups-rest 1 min- On a 3min Clock400m RunBox Jump Overs (20/24)-rest 1 min- On a 3min Clock400m RunMax DB/KB Goblet Squats (35/50)-rest 1min- PureFit WOD 2 Rounds:on a 3min Clock:400m Run/Row/Ski/Bike (20)Max ring rows/pull ups-rest 1 min- On a 3min Clock400m RunMax […]