CFCody WOD 4 sets: 20/15 cal row/bike/ski 5 Power Snatch (135/95)(115/75) 20 Double unders 5 OHS (135/95)(115/75) -rest 1 min b/t sets 30 min cap PureFit WOD 3 sets: 15 cal row/bike/ski 10 med ball cleans 15 cal row/bike/ski 10 banded/PVC pipe OHS -rest 1 min b/t sets 20 min cap MWOD PreWOD: Banded Overhead Distraction […]

CFCody WOD 3 Sets Of: 3 min AMRAP 4 burpee box jump overs (24/20) 4 C2B Pull ups -Rest 1 min b/t sets 3 min AMRAP 4 DB/KB burpees (55/35)(35/25) 4 Wall balls (20/14) *DB/KB burpee- DB/KB in each hand -rest 1 min b/t sets *Pick-up where you left off at the end of each set. […]

WOD Partner Workout, split up work however you want to.  Planks are done together every round. AMRAP x 30 MINUTES 20/15 Cal Bike 20 Walking Lunges 20 Slam Balls (30/20) Row 20/15 Calories :30 Right Side Plank :30 Left Side Plank MWOD: Couch and Pouch – Lie on side. Place double lacrosse ball on outer […]

Strength/Skill ON A 10:00 RUNNING CLOCK… Establish a Moderate-Heavy 1-rep Thruster WOD “JACKIE” FOR TIME 1000M Row 50 Thrusters (45/35)|(35/15) 30 Pull-ups OPTIONAL FINISHER NOT FOR TIME 40 Strict Hanging Knee Raise PUREFIT Skill/Strength:  Slowly build weight on DB/KB thruster “JACKIE-ISH” 1000 M Row 40 Thrusters 25 Pullups FINISHER:  30 Knee Raises MWOD Lateral distraction […]

WOD 7 ROUNDS FOR TIME 10 Deadlift (225/155)|(185/125) 20 Sit-ups* :30 Double KB Front Rack Hold (70/55)|(55/35) *GHD or Weighted Sit-up Optional PUREFIT 7 ROUNDS FOR TIME 10 KB Deadlift 20 SitUps :30 Double KB Front Rack Hold  MWOD Posterior chain floss – place a medium band around the rack, about hip high. Put one […]