CFCody WOD – 12 min 1rep Pause Front Squat *Athletes will pause for a three count in the bottom before standing the weight up. Conditioning: 5 Rounds, Every 3 Minutes: 300/250 Meter Row or 300 meter run 9 Thrusters (95/65) PureFit WOD Every 3 Minutes: 250 Meter Row or 200 meter run 8 wall balls […]

CFCody WOD Re-test 18.4” For Time: 21 Deadlifts (225/155) 21 Handstand Push-ups 15 Deadlifts (225/155) 15 Handstand Push-ups 9 Deadlifts (225/155) 9 Handstand Push-ups 21 Deadlifts (315/205) 50-ft. Handstand Walk 15 Deadlifts (315/205) 50-ft. Handstand Walk 9 Deadlifts (315/205) 50-ft. Handstand Walk Time Cap: 9 Minutes or 10 min AMRAP: 10 Hang Power Cleans (135/95) […]

We are starting a new format for Saturday.  We will have a team WOD from 8-9am and open gym from 9-10am. For Time: Teams of 3 100-80-60-40-20: Double Unders 100-80-60-40-20: Sit-Ups 100-80-60-40-20: Power Cleans (135/95)   Mobility WOD 1) PreWOD – Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller or on abmat(foot […]

18.4 Diane 21-15-9 reps of: Deadlifts, 225 lb. / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 lb. / 205 lb. 50-ft. handstand walk after each set Time cap: 9 minutes   Mobility WOD: Pre-wod – place band low on rack. Lie on back, placing leg through band. Scoot away from rack to […]

“Goat Day” On the Minute x 20 Odd – Movement 1 Even – Movement 2 OR AMRAP 20: 400m Run 15 Push-Ups 15 Med Ball Squat Cleans 15 KB/DB Push Presses PureFit: AMRAP 12: 10 Calorie Row 10 Push-Ups 10 Med Ball Squat Cleans 10 KB/DB Push-Press   Mobility WOD 1) PreWOD – thoracic spine smash.  Using […]