CFCody WOD Strength/Skill – Back Squat 5-5-5-5 *Build to a heavy 5 rep or 1 mile Glory board test Conditioning 14 min AMRAP: 200 Double Unders 100 Wall Balls 50 Toes 2 bar *You may tackle this alone or with a partner. *If you choose a partner, divide reps up however – one person working […]

CFCody WOD For time 21-15-9 Deadlifts (135/95)(95/65) Shoulder to Overhead (135/95)(95/65) rest 3 min 15-12-9 Deadlifts (155/105)(115/75) Shoulder to OH (155/105)(115/75) rest 3 min 12-9-6 Deadlifts (185/125)(135/95) Shoulder to OH (185/125)(135/95) *the goal is to use the same weight for DL and S2OH, instead of setting up 2 barbell use KB/DB for S2OH and barbell […]

Team Kelly: 5 rounds: 400m Run 30 Box Jumps 30 Wall Ball *All runs done together. Reps done one person at a time. Mobility: 1) Calf Smash on Barbell: 1-2 minutes per leg, keeping foot neutral, then floss by externally/internally rotating foot or making circles with foot. 2) Couch and Pouch – Lie on side. Place double […]

Strength/Skill E2MOM x 10 3 Back Squat Wod 3Rds 30 Med Ball Cleans 30 10m Shuttle Runs or 200m Run PureFit: 3Rds 15Med Ball Cleans 15 10m Shuttle Runs or 100m Run Mobility WOD: Pre-WOD – Olympic Wall Squat – Wrap a thick band around your back. Holding band with right hand, wrap around left […]

Strength/Skill Power Clean and Push Jerk 2-2-2-2-2 WOD: 15-12-9 Clean and Jerk (135/95)(95/65) 30-24-18 Cal Row or 400/300/200m Run PureFit: 15-12-9 DB Clean and Jerk 20-14-8 Cal Row or 200m Run Mobility WOD: Pre-WOD – Overhead tissue smash – Lie on your back. Place a lacrosse ball in your armpit near the insertion of your […]