CFCody WOD Sumo Deadlift Build to a Moderate Triple Conditioning On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Assault Bike/row OR 200 M Run *The deadlift should be a weight that athletes could complete at 25+ repetitions unbroken when fresh. PureFit WOD On the 4:00 x 4 Rounds: 50′ […]

CFCody WOD AMRAP 18: 200 Meter Run/row 16/12 Calorie Row/bike 12 Chest to Bar Pull-Ups 8 Alternating Dumbbell Snatches (70/50) Sub for running: 14/10 Calorie Assault Bike 32/24 Calorie Row (No Run) PureFit WOD AMRAP 15-18: 200 Meter Run/row 12 Calorie Row/bike 12 pull ups/ring rows 8 Alternating Dumbbell Snatches MWOD Shoulder work: banded shoulder mobility, […]

ONLY 8:00 CLASS, NO 9:00 OPEN GYM In Teams of 3, AMRAP 25: 12/9 Calorie Bike 6 Burpees Over Medball 100 Meter Medball Run (20/15) Partners complete full rounds before switching.

WOD: For Time: 50/35 Calorie Row 800 Meter Run 30 Power Snatches (115/80) 800 Meter Run 5 Rope Climbs or 50 Pull-ups PureFit: For Time: 20 Calorie Row 400 Meter Row/ Run 20 SDLHP 400 Meter Row/Run 10 Burpees MWOD: PreWOD:  Banded IR Shoulder Distraction – this can be done before WOD to bias shoulder into better […]

WOD: “Mani-Pedi”  On the 2:00 x 7 Sets: 36 Double Unders 9 Toes to Bar 3 Power Cleans PureFit: On the 2:00 x 7 Sets: 36 Single Unders 9 KBS 7 Ring Rows MWOD: Pre WOD:  Banded ankle dorsiflexion and plantar flexion – this will improve ankle mobility for squatting and jump rope.  Place a medium band around the […]