CFCody WOD EMOM x 21: Min 1: 12/10 cal row/ski/bike or 200 meter run Min 2: 9-12 Burpee Box jumps (24/20)(20/16) Min 3: *12/12 DB step back lunges (athletes choice) *Lunges: 12 reps/leg, can choose to hold DB in a goblet hold or hold 2 DB in the Front rack position. PureFit WOD EMOM x […]

CFCody WOD Back Squat @ 65-75% of 1RM (15-20 min) 5×5 (20×1) -Tempo squat: down for 2 counts, explode out of the bottom, hold for 1 count at top -rest 2 min b/t sets- *This should be heavier than last week’s 5×5. WOD 10 min AMRAP; 15 Wall Balls (20/14)(14/10) 25 Double Unders/ 50 single […]

Teams of 2: Loredo 6 rds 24 Air Squats 24 Push-Ups 24 Walking Lunges 400m Run *Break up reps and run however you want MWOD Post WOD suggestions: Double Lacrosse ball triceps smash – Lie on your side placing arm, just above the elbow, on a double lacrosse ball.  Smash down and floss by bending and […]

EMOM x 10 Min 1: 3 DL (athlete chooses wt.) Min 2: 7 DB/KB Press (athlete chooses wt.) WOD: Death by Burpee Min 1: 1 Burpee Min 2: 2 Burpee’s Min 3: 3 Burpee’s Continue until you cannot complete the required burpees in the min. PureFit: EMOM x 12 Min 1: 10 Walking Lunges Min […]

CFCody WOD Every 1:30 x 8 sets 2 Squat Snatch (build in weight) WOD: AMRAP x 4:00 7 Hang Squat Snatch (95/65)(65/45) 5 Box Jumps (20/24) Rest 2:00 AMRAP x 4:00 7 Hang Power Snatch 5 Box Jumps PureFit: AMRAP x 4:00 7 Ball Slams 5 Box Step-Ups or Jumps Rest 2:00 AMRAP x 4:00 […]