Strength/Skill EXTENDED WARM-UP FOR QUALITY 14 DB Turkish Get-Ups (Light)* *Alternate arms each rep. 1 rep includes the up and down portion. Workout 3 SETS 35/25 Cal Bike/row/ski 40 Alt. Hang DB Snatch (50/35)|(35/20) -Rest 2:00 b/t Sets- PureFit Warmup:  8 Turkish Getups, no weight WOD:  3 Sets 25 Cal Bike/Row/Ski 25 Alt. Hang DB […]

Remember those who served.  Freedom comes with a price.   -VETERANS DAY 11/11/19- Strength/Skill ON A 8:00 RUNNING CLOCK… Build up to a Heavy Set of 5 Deadlift* *Loading should be heavier than workout weight and all reps TNG. Workout HERO WORKOUT “DONNY” FOR TIME 21-15-9-9-15-21 Deadlift (225/155)|(155/105) Burpee U.S. Army Specialist Donald L. Nichols, 21, […]

CFCody Team WOD Teams of 2: 12 Rounds for time 5 Power Snatch (115/75)(75/55) 7 Box Jumps 9/7 Calorie Bike/Row/Ski 20 Double Unders/single unders (no more than :45 sec) then….finish with 100 Burpees – one person working at a time *1 teammate working at a time. Complete FULL round before switching. Each partner completes 6 […]

CFCody WOD Open WOD 20.5 For time, partitioned any way: 40 muscle-ups (ring) 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min. *Those participating in the OPEN or IN-HOUSE competition make sure to read scaling options as well as TIE-BREAK time rules. Subbing/scaling options Muscle Ups – Ring or Bar or Pull […]

CFCody WOD “Recovery Workout” EMOM x 24 min Min 1 – Row/ski/bike for calories Min 2 – AMRAP of 2 Hang Muscle/Power snatch + 2 OHS (45/35)(35/25) Min 3 – Static Hold* Min 4 – DB/KB Filly Lunge (light, Athlete choice)** Min 5 – Slam Ball (30/20)(20/15) Min 6 – Walking Rest*** *Static Hold Options: […]