CFCody WOD Strength/Skill – Overhead Squats5 sets of 5-use this as a added warm up for the workout. Goal is to build heavier than you plan to go in the workout. ConditioningEvery 4min (until 75 power snatch)500/400m row/ 400m run/bike (25/20) cals15 Overhead Squats (75/55)(45/35)Max Power Snatch (75/55)(45/35) -20 min time cap–row/run/bike should be under […]

CFCody WOD Strength – Dead stop Deadlifts5 sets of 5-build each set if can*Dead stop = 1 sec pause at the bottom of each rep (plates on the ground) Conditioning15min AMRAP:1 Deadlift (225/155)(155/105)1 Pull up1 Dbl DB Thrusters (50s/35s)(35s/20s)2,2,2,3,3,3,4,4,4….continue this pattern for 15mins. PureFit WOD Strength – KB Deadlifts5 sets of 5-build in weight if […]

Teams of 2: 50 Devil Presses 100 Box Jumps 150 Wall-Balls 1 mile run together Time Cap: 30 minutes

CFC PART 1: Bench Press 5 Sets of 5 Bench Press PART 2: “Cement Shoes”[ALL TRACKS] On the 3:00 x 7 Rounds:400 Meter Run or 500m Ski/Row1 Unbroken Set of Toes to Bar PureFit On the 3:00 x 7 Rounds:200 Meter Run or 250m Ski/Row1 Unbroken Set of Knee-Ups

CFC 8 Rounds of:AMRAP 2:Calories or 400m Run AMRAP 2:30 Dumbbell Snatches (50/35)15 Burpee Box Jumps(24″/20″) PureFit 5 Rounds AMRAP 2:Calories AMRAP 2:10 Dumbbell Snatches 10 Burpees