CFCody WOD Gymnastic WOD (9min):45 sec ON :15sec OFF1 – Kip on the rings/beat swings on Pull up bar2 – Eccentric Pull up – 3-5 sec hold at top, 3 sec descend. 3 – Superman to Hollow roll on floor Conditioning15 min AMRAP:5-7 gymnastic movement of choice50 Wall Ball500m row/400m run/(25/20) cal bike GOAL: 2+ […]

CFCody WOD 100/80 Calories/ 1 mile run50 DB Hang Power Snatch (50/35)30 Lateral facing DB Burpee’s Directly into…. 150ft OH DB walking Lunges (6 x 25ft) *Switch arms on OH lunges as needed. *If Burpees hurt your back, do Slam Balls instead PureFit WOD 60 calories/ 800 m run40 DB Hang Power Snatch20 up-downs/Burpees/slam balls […]

Team WOD AMRAP 20 Max Cal on Row/Bike/Ski Partners Switch After Completing:20 Alternating DB Snatch (50/35)(35/25)200 Foot Farmers Carry (50’s/35’s)(35’s/25’s) *Partner 1 Row/Bike/Ski while partner 2 completes db snatch and farmers carry, switch and repeat

WOD “Fight Gone Bad” 3 rounds of 1:00 at each station for total repsWall-ball, 20/14 ball, 10/9 ft target (Reps)Sumo deadlift high-pull, 75/55 (Reps)Box Jump, 20″ box (Reps)Push-press, 75/55 (Reps)Row (Calories)Rest PUREFIT “Fight Gone Bad-ish” 3 rounds of :40 at each station for total reps Wall-ballSumo deadliftBox Step UpsDB Push-pressRow (Calories)-Rest

STRENGTH-BACK SQUAT Warm up Sets:5 Reps @ 40%5 Reps @ 50%3 Reps @ 60%Working Sets:3 Reps @ 70%3 Reps @ 80%3+ Reps @ 90% WOD 21-15-9Kettlebell Swings (70/55)(55/35)Burpees Directly into… 3 Rounds For Time:400m Run/Row/Ski21 Burpees PUREFIT Strength: 6-5-4-3-2-1 : Goblet Squat-building weight 15-12-9KBSBurpees/Up Downs Directly into… 3 Rounds for Time:400m Run/Row/ski18 Plate Ground to […]