CFCody WOD 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups Glory Board Skill work *Choose 1 of the following Max Pull ups Max Double Unders Max Plank Max Handstand push ups *you will have all week to work through some of these. these are great bench marks so make sure […]

Strength WOD EMOM x 10: min 1: 3 Back Squats min 2: 12 DB Front rack backward lunges *Can build in weight for both back squats and lunges or stay at a challenging weight for all sets. Take back squats from the rack. Can use 1 or 2 DBs for Lunges. Conditioning Alternating Tabata x […]

Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans (135/95) AMRAP Hang Squat Cleans (155/105) rest 3 minutes 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185) *On each movement, athletes should be able to […]

For Time: 21 Power snatch (95/65) 200 Meter Run 21 KBS (55/35) 200 Meter Run 15 Power snatch (95/65) 200 Meter Run 15 KBS (55/35) 200 Meter Run 9 Power snatch (95/65) 200 Meter Run 9 KBS (55/35) 200 Meter Run *If unable to run, complete one of the following: 200/150 Meter Row 14/10 Calorie […]

“Grace” For time: 30 clean & jerks 135/95 Rest 5 Min: Work up to a heavy set of 5 Back Squat + practice skill work of your choice. PureFit: Strength: Goblet Squat: 5 sets x 5 WOD: 12 Min AMRAP: 10 Jumping Pullups 10 Goblet Squats 200 M Run MWOD: PreWOD:  25 Banded Good Mornings […]