WODFront squat3-3-3-2-2-1-1*sets done on 3:00 intervals*if you aren’t going to a heavy single, use rep scheme 5-5-5-5-5-5-5 Post WOD4 sets of::30 deadbugs (moving controlled, but constantly):30 rest PUREFIT 15:00 AMRAP12 Mountain Climbers9 Goblet Squat7 Ring Rows5 Calories Finisher:4 sets::30 deadbugs:30 rest

FIGHT GONE BAD WOD3 rounds for reps:1:00 wall-ball shots (14/20 lb)(9/10 ft)1:00 sumo deadlift high pulls (55/75 lb)1:00 box jumps (20 in)1:00 push presses (55/75 lb)1:00 row for calories– Rest 1:00 between rounds. PUREFIT1:00 wall-ball shots 1:00 sumo deadlift high pulls 1:00 step ups1:00 push presses 1:00 row for calories– Rest 1:00 between rounds.** Work […]

CFCody Team WOD Teams of 2 – For Time:40 Shuttle sprints20 walking Lunges shuttles100 T2B/K2E/weighted sit ups/GHD sit ups shuttle = 25ft down 25ft back -one person working at a time-divide reps however

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 […]