STRENGTH ON A 15:00 RUNNING CLOCK… Build to Heavy 1-Rep Deadlift 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/125)|(155/105) 400m PureFit 4 Rounds For Time: 15 Pull-ups or Ring Rows 15 Deadlift 400m Run/Row/Ski MOBILITY Pre MOB:  :20 bar hang x 4 rounds (active shoulders) Post MOB: COOL DOWN FOR RECOVERY […]

CFCody WOD Nutrition Test WOD (Re-test) 16 min Clock: Buy-in: 500 meter Row -2 min rest- then AMRAP in remaining time of: 10 Pull ups 20 DB snatch (55/35)(3525) 30 Burpee/Up downs 40 KBS (55/35)(35/25) 50 Wall Balls (20/14) 40 KBS 30 Burpees 20 DB snatch 10 Pull ups *Find your Pre-test SCORECARD and make sure you Re-test the […]

CFCody Team WOD Workout EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build to a Moderate-Heavy Set of “Bear Complex” *1 Rep of Bear Complex is… 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat (or Front Squat) 1 Push Press **Goal of building session is to build quickly to slightly heavier than […]

CFCody WOD Workout EVERY 4:00 FOR 6 SETS 7 Up-Down/burpee Devil’s Press (35/20)|(20/15) 14 DB Front Squat (35/20)|(20/15) 16/13 Cal Bike/ row / ski -Rest Remainder of the Time- PureFit WOD EVERY 4:00 FOR 4 SETS 7 up downs 14 DB thrusters 16/13 Cal Bike/ row / ski -rest the remainder of the min- MWOD Pre-WOD: Olympic Wall […]

CFCody WOD 7 Rounds: 7 Deadlifts (275/185)(225/155) 7 HSPU or seated press 21 Double Unders 7 KBS (70/55)(55/35) 7 burpee box jump overs (24/20) -25 min cap- PureFit WOD 4-5 Rounds: 7 KB Deadlifts 7 seated press 21 single unders 7 KBS 7 up down step ups -20 min cap- MWOD Pre-WOD:Banded hip flexion and hamstring primer […]