CFCody WOD Strength/Skill 5-3-1 Push Press *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 DOUBLE AMRAP AMRAP x 4 MINUTES […]

CFCody WOD Workout FOR TIME 25 Cal Row 20 Wall Balls (20/14)|(14/10) 20 Box Jumps (24/20) 25 Cal Row 30 Wall Balls (20/14)|(14/10) 30 Box Jumps (24/20) 25 Cal Row 50 Wall Balls (20/14)|(14/10) 50 Box Jumps (24/20) 25 Cal Row OPTIONAL FINISHER 2 SETS :30 Hollow Rock 2:00 Plank Hold :30 Hollow Rock 50 […]

Workout PARTNER WORKOUT FOR TIME 200m Sprint 30 Hang Power Clean (135/95)|(95/65) 50 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Power Clean (155/105)|(115/75) 40 Toes 2 Bar 200m Sprint -Rest 1:00- 200m Sprint 30 Squat Clean (185/135)|(135/95) 30 Toes 2 Bar 200m Sprint *P1 works while P2 rests. Workout must be completed […]

WOD 4 ROUNDS FOR TIME 5 Box Jumps (30/24)* 9 Strict Pull-Ups 12 HSPU or Seated DB Strict Press 3 Deadlifts (AHAP) *Box Jumps go up by 10 each round (5-15-25-35) PureFit 4 ROUNDS FOR TIME 8 Box Step Up 8 Pullups 8 Deadlifts 8 DB Strict Press MWOD PreWOD:  Banded Hurdler- Place band on rack […]

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 […]