CFCody WOD STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row/ski/ bike/200m run (Score is Rounds + Reps) PureFit […]

CFCody WOD FOR TIME* 400m Run/Row/ski – 20/16 cal bike 50 Box Jump + Step-Down (24/20) 40 DBL KB Front Rack Lunges (35/25) 30 Hand Release Push-ups 50 burpees/Up-Downs 30 Hand Release Push-ups 40 DBL KB FR Lunges 50 Box Jump + Step-Down 400m Run *Weight Vest Optional   PureFit WOD FOR TIME 300m Run/Row/ski […]

Teams of 2: 3 rds for time 1000m Row 70 Wall-balls 50 Burpees 1 person working at a time

CFC AMRAP x 20:00 2 MU’s 4 HSPU’s 8 Alt. DB Hang Snatch (heavy) PureFit AMRAP x 14:00 2 Push-Ups 4 Wall-Balls 8 Alt. DB Hang Snatch MWOD PreWOD: Snatch overhead primer- place band across front rack.  Stand perpendicular to band. Hook hand through upper band, thumb up. Bring arm overhead and do 10-20 shoulder shrugs to […]

CFC On a 12:00 clock work to: A heavy 5 rep DL Christine 3 rds 500m Row 12 Deadlifts (body weight) 21 Box Jumps (20″) PureFit 3 rds 250m Row 10 KB Deadlifts 14 Box Jumps MWOD *** This is important prep for all 3 movements today, do the work!!!  PreWOD:  Calf Stretch with 25-35# plate:  similar […]