CFCody Gymnastics 8 min AMRAP:3-5 HS movement or 8ft HS walk (2 Mat lengths)7 jumping lunges9 Calories or 100 m run Conditioning [On the 0:00]9-6-3:Power Snatches (135/95)Burpee Box Jump Overs (30″/24″) [8 Minute Time Cap] [On the 10:00]12-9-6:Power Snatches (95/65)Box Jump Overs (24″/20″) PureFit: [On the 0:00]9-6-3:KBSBurpee Box Jump [8 Minute Time Cap] [On the […]

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 […]