CFCody WOD 7 sets of: 7 cal Bike/Row/Ski 7 KBS (75/55)(55/35) 7 C2B pull ups 14 KB/DB front rack walking lunges (55/35)(35/25) -1 in each hand *rest 90 sec after each set PureFit WOD 4-5 sets of: 7 cal bike/row/ski 7 KBS 7 pull ups/ring rows 14 walking lunges -can hold 1 KB/DB in goblet […]

CFCody WOD EMOM x 5: 12/10 cal row/bike/ski rest 1 min EMOM x 5: 15 DB/KB hang power cleans rest 1 Min EMOM x 5: 12 burpee box jump overs (24/20) Core Finisher 3 sets of: 25 weighted ab mat sit ups -rest as you need to between sets PureFit WOD EMOM x 5: 8 […]

Partner WOD Teams of 2: EMOM x 24 min min 1 & 2: max KB/DB sit up min 3 & 4: max cal row/ski/bike min 5 & 6: KB/DB push press *teammate 1 will start on min 1 performing max sit ups while teammate 2 completes 5 burpees then rest till min 2.  @ min 2 […]

CFCody WOD Open WOD 19.2 Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat […]

CFCody WOD Strength/Skill EMOM x 10 min 3 Hang Power Snatch *Build in weight for the first 5 min, then hold across for the remaining 5 min. WOD AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (115/75)(75/55) -rest 3 min- AMRAP x 6 min 10/8 cal Bike/Row/Ski 6 hang power snatch (95/65)(65/45) […]