CFC 3 Rounds:15 Double Dumbbell Squats15 Handstand Push-Ups 400 Meter Double Dumbbell Farmer’s Carry 3 Rounds:45 Air Squats15 Double Dumbbell Shoulder to Overhead Dumbbells: (50’s/35’s) PureFit 3 Rounds:15 Double Dumbbell Squats15 Push-Ups 200 Meter Double Dumbbell Farmer’s Carry 3 Rounds:25 Air Squats15 Double Dumbbell Shoulder to Overhead

CFCody Team WOD Buy In: 800m run/row/ski/(50/40)cal bike (each)-switch every 200m 8 rounds: (4 each)6 Calories8 KBS (70/55)(55/35)10 Goblet hold step ups (55/35)(35/25)-Teammates completes entire round then switch Buy Out: 150 Slam Balls (total)-Break up however

CFCody WOD Glory board WOD ‘DT’ 5 Rounds for time:12 Deadlifts (155/105)(135/95)(95/65)9 Hang Power Cleans 6 Push Jerks -goal time for this workout is 8-12min. adjust weight accordingly!-Make sure to record EXACTLY how you complete this, we will re-test in 6 weeks! Midline3-4 rounds: (not for time)12 Plate OH sit ups10 Barbell Rollouts12 Jumping lunges […]

CFCody WOD Strength – Deadlift Warm up sets5 @ 40%5 @ 50%5 @ 60%Working sets3 @ 70%3 @ 80%3+ @ 90% Conditioning 42-30-18Wall Ball (20/14)Hand Release Push ups *10-8-6 50m Shuttle sprints after each set Example: 42 wall balls, 42 push ups, 10 shuttles, 30 Wall balls, 30 push ups, 8 shuttles….. PureFit WOD Strength […]

Active Recovery Day Open gym 5:30am & 5:30pm Optional WOD 8min AMRAP:Bike Calories 2 Min rest 8min AMRAP:1 Rope Climb10 Double Unders/20 Single unders1 Rope Climb20 Double Unders/40 Single Unders1 Rope Climb30 Double Unders/60 single unders1 Rope Climb40 Double unders/80 single unders ….. Continue adding 10 double/20 single unders each round. Rope Climb subs3 strict […]