CFCody WOD Workout BENCHMARK WORKOUT “BARBARA” 5 SETS 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -Rest 3:00 b/t Sets- Team option 5-10 SETS 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats -you choose set amount -no rest after each set -one person working a time 1/2 Barbara 5 SETS 10 Pull-ups 15 Push-ups 20 […]

CFCody WOD Workout “THE THREE WISEMEN” 3 ROUNDS FOR TIME 15 Deadlifts (225/155) 25/20 Cal Bike/Row/Ski 35 DB Thrusters (35/20) -20:00 Hard Cap- PureFit WOD 3 rounds 15 KB Deadlifts 20 calories Bike/Row/Ski 15 KB/DB Thrusters -20 min cap- MWOD Pre-WOD: Thigh Adductor stretch- this will allow you to get into a deeper squat and […]

Teams of 2: 250 KBS Every min do 10 Box Jumps *One partner works at a time.

15:00 to work to a 1 Rep Max Front Squat Then: 3 Rds 30 Single DB Front Squat 30 Up-Downs PureFit: 4 Rds 15 Single DB Front Squat 15 Up-Downs :45 Plank MWOD PreWOD:  Couch Stretch, 1 min per leg.  Keep torso upright! PostWOD: Glute and hamstring smash- Sit on plyo box. Place lacrosse ball just […]

8:00 to work on TnG Snatches Then: 28-21-14-7 Power Snatch (95/65) 400m Run after each round PureFit: 21-14-7 KBS Lunges 400M Row/Ski after each round MWOD PreWOD:  Calf Stretch with 25-35# plate:  similar to stretching calf against wall or pullup rig post.  Place the plate near the pullup post so that you can hold on.  Position […]