CFCody WOD Strength/Skill – Press Complex 5 sets: 2 Push Press + 1 Split Jerk *same weight across all 5 sets Conditioning 12 min AMRAP: 50 Double Unders 6 HSPU + 6 Push ups (or :20 sec HS hold + 6 push ups or 16 Push ups If you did not get a chance to […]

Re-Test Nutrition Challenge WOD 14 Min AMRAP: 50 burpees 40 Wall ball (20/14) 30 cal row/bike 20 toes 2 bar/ med ball sit ups 10 clean and jerks (115/85) or KB snatch *Complete this EXACTLY how you did it the first time. If you don’t remember look at the picture on the gym Ipad. *Record […]

“RJ” in teams of two 5 rounds of;    800m run/row    5 rope climbs    50 push ups ***break up however you’d like, one person works at a time even on the run or row*** Mobility WOD suggestions:  Anterior shoulder smash with barbell – Lying on your back, place the sleeve of the barbell where […]

TRIPLE AMRAP AMRAP x 5 21-15-9 Power snatch (75/55)(55/45) Pullups ***rest 5 minutes*** AMRAP x 5 21-15-9 Overhead squats (75/55)(55/45) Toes to bar ***rest 5 minutes*** AMRAP x 5 21-15-9 Thrusters (75/55)(55/45) Burpees PUREFIT  AMRAP x 4 12-9-6 SlamBall Pullups ***rest 2 minutes*** AMRAP x 4 12-9-6 Banded Overhead squats K2E ***rest 2 minutes*** AMRAP […]

CFC WOD “Elizabeth”    21-15-9    Squat cleans(135/95)    Ring dips    ***scale weight on cleans, and push up or box dips are variations for ring dips*** Core Work:  3 Rounds    20 dead bugs    :20 side plank on each side    20 Russian twist PUREFIT 2 Rounds :  15-12-9 Med Ball Squat Cleans Mountain […]