12 Days of Christmas For Time 1 Muscle-Up (if you cannot complete a MU, do a version of it that meets your skill level) 2 Thrusters (75/55 lb) 3 Push Presses (75/55 lb) 4 Hang Power Cleans (75/55 lb) 5 Hang Power Snatches (75/55 lb) 6 Kettlebell Swings (55/35 lb) 7 Pull-Ups 8 Sit-Ups 9 Push-Ups 10 Box Jumps […]

15:00 to work to a 1 Rep Max Push-Press Then: 3-6-9-12-9-6-3 Pull-Ups Ball Slams Calories PureFit: Accumulate 20 reps of DB Press.  Add weight 3 times before you get to 20 reps. Then: 3-6-9-12-9-6-3 Ring Rows Ball Slams Calories MWOD PreWOD: Banded Lat Stretch – place medium band on pull up bar.  Place right wrist through […]

Workout PARTNER WORKOUT IN TEAMS OF 3… FOR TIME 10k Row* *Partners must alternate in order every 250m (switch on the even 250m). The athlete that comes off the rower must complete 10 Push-ups + 15 T2B/Sit ups during their rest period. MWOD: Roll/smash/stretch sore muscles.  Suggestions post wod: Rack Pec stretch – stand next […]

CFCody WOD Workout EMOM x 16 MINUTES MIN 1 – 16/13 Cal Bike/row/ski* MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)* *Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout. PureFit WOD 3 rounds 10 KB Deadlifts 20 slam balls 400 meter […]

CFCody WOD Strength/Skill 5-3-1 Front Squat *Set 1 – 70-75% x 5 Set 2 – 80-85% x 3 Set 3 – 90-95% x 1+ 1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week. Workout FOR TIME 30 Front Squat (135/95)|(95/65) […]