Strength/Skill 3-3-3* Front Squat *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout FOR TIME 9-7-5-15-12-9 Front Squat (155/105)|(135/95) Bar Facing Burpee PureFit 400 M Row then… 9-7-5-15-12-9 Goblet […]

Mobility/open gym 5:30 am open gym 5:30 pm

Strength/Skill 3-3-3* Push Press *Set 1 – 65-70% x 3 Set 2 – 75-80% x 3 Set 3 – 85-90% x 3+ 3+ means athlete performs max reps at that weight with the goal of at least 3. Workout FOR TIME 50/40 Cal Bike/row/ski 50 Push-ups PARTNER FINISHER IN TEAMS OF 2… FOR TIME 400m […]

CFCody WOD Strength/Skill ON AN 8:00 RUNNING CLOCK… Practice Transitions on the Low Rings, Low Bar, or Jumping MU Workout AMRAP x 16 MINUTES 36 Air Squats 12 Hang Power Snatch (115/75)|(95/65) 6 Muscle-Ups (Ring or Bar) scale 6 pull-ups or ring rows/6 dips or push ups PureFit WOD AMRAP x 14 MINUTES 20 Air […]

CFCody Team WOD Teams of 2: 30 min AMRAP 100 meter run, 1 Burpee Box jump 100 meter run, 2 Burpee box jumps 100 meter run, 3 Burpee Box jumps 100 meter run, 4 Burpee Box Jumps …..continue this patter for 30 min. this can be broken up a few ways 1- Teammate 1 completes […]