CFCody WOD Strength/Skill With a 12 min running clock build to a Heavy 2-rep Back Squat WOD 12 min AMRAP: 3,6,9,12….. Toes 2 Bar/ Knee raises/ Med ball sit ups Thruster (95/65)(65/45) Box Jump (24/20) PureFit WOD 12 min AMRAP: 3,6,9,12….. Knee raises/ Med ball sit ups KB/DB Thruster Box Jump/step up -one or 2 […]

CFCody WOD Extended warm-up build to workout weight for deadlift WOD 5 Rounds for Max Reps: 1:00 – Max Deadlift (275/185)(185/125) 1:00 – Max calories Bike/Ski/Row 1:00 – Max ring dips -use a weight for deadlifts that allows for 10 challenging reps each set. -you should have at least :15 rest during both deadlift & […]

Happy Easter! Teams of 3: Murph *Break up run and reps however you choose MWOD First Rib Mobilization- hold lacrosse ball on rack, keeping back flat lean forward to about 90 degrees of hip flexion, then place lacrosse ball in high trap near neck. Turn head a little away from rack and shoulder to get […]

CFC Every 5 min. x 5 sets 200m run/row/ski 20 Box Jumps 15 2 Hand DB Push-Press (35/25) 5/5 Single Arm Ring Rows PureFit Every 5 min. x 5 sets 100m run/row/ski 10 Box Jumps 10 2 Hand DB Push-Press (35/25) 10 Ring Rows MWOD Posterior shoulder capsule mobilization:  Lie on your back with 25 or […]

CFC 4 Sets 200m Run 20 2 Hand DB lunges (35/25)(25/15) 200m Run 20 Ball Slams PureFit 4 Sets 100m Run 10 lunges 100m Run 10 Ball Slams MWOD Couch Quad Activation – this will activate hip flexors and quads for improved lunge position, running or rowing.  Keep chest upright by placing hands on foam […]