Strength/Skill 1-1-1-1-1 STRENGTH Back Squat -Rest at Least 2:00 b/t Sets- *Week 7 of Squat Cycle. Start heavy and build toward new 1RM. WOD FOR TIME 30-20-10 Kettlebell Swing (53/35)|(35/25) Bike/ski/row Cals PUREFIT FOR TIME 30-20-10 KBS Bike/Ski/Row Cals *1:00 Plank after rounds MWOD PreWOD: 1 Minute Banded Oly Squat on Wall + 15 Squat […]

WOD EMOM x 24 MINUTES* MIN 1 – Row for Cals MIN 2 – Up-Down Box Jump (24/20) MIN 3 – KB Farmer Carry 15m (As heavy as possible) MIN 4 – Sit-Ups (GHD Optional) *:45 work / :15 rest for all movements OPTIONAL FINISHER “RUMP PUMP” 3 SETS 25 Glute Bridge-ups into… 1:00 Glute […]

CFCody Team WOD teams of 2: BUY IN: 4 (each) army drag with sliders relay then 2000m row/run/ski -80 DB/KB snatch (55/35)(35/25) 1000 m row/run/ski -80 toes 2 bar/ toes 2 rings/ med ball sit ups 500 m row/run/ski *every 250m switch with teammate on Row/run/ski *divide reps up however, one person working at a […]

CFCody WOD Extended warm-up On a 10min running clock… Build to a “heavy” Single Squat clean & Jerks *build to something slightly heavier than workout weight. WOD ”California Love” For time 30 Squat clean & jerks (155/105)(115/75) *Athlete must perform 5 burpees after every 5 reps. Workout ends with 5 burpees after the 30th Rep. […]

CFCody WOD Strength/Skill Extended warm-up EMOM x 6min Min 1: 5-7 seated DB/KB strict press (moderate-light) Min 2: 100m jog WOD For time 21-15-9-6 *DB Box Step-overs (50/35)(35/25)-box(24/20) 15-12-9 Handstand Push ups -200 m run after each set * can use 1 or 2 DB/KB for step overs Ex: 21 step overs + 15 HSPU […]