Push Press 5 Sets of 3 “Waterworks” For Time: 50/35 Calorie Row/500m Run 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row/500m Run Purefit For Time: 20 Calorie Row 15 Kettlebell Swings 10 Push Press 15 Kettlebell Swings 20 Calorie Row Mobility WOD Overhead Primer – best done before but can also […]

“Elizabeth” 21-15-9: Squat Cleans (135/95) Ring Dips Purefit 21-15-9: Medball Squat Cleans Box Dips Mobility WOD: 1) Overhead shoulder distraction- this is not only great to stretch after today’s wod but it will prep you for tomorrow’s as well!  Place a band on a pull-up bar.  Place your elbow in the band. Place banded elbow […]

Teams of 3 AMRAP 25: 120/90 Calorie row 75 Thrusters (95/65) 10 Rope Climbs 120/90 Calorie row 75 Power Snatches (115/80) 10 Rope Climbs 120/90 Calorie row 75 Clean and Jerks (135/95) 10 Rope Climbs Rope climb sub: 5 pull ups + 5 T2B/ 1 rope climb *1 teammate at each movement. Every 2 min rotating movements. If […]

CFCody WOD Athletes Choose 1 From Each Section: Weightlifting – 20 min 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics – 10 min Max Strict Pull-ups Max Weighted Pull-ups Max Muscle-ups Max Strict Handstand Push-ups Conditioning – 5 min 1 Minute Max slam balls 500 Meter Row PureFit WOD EMOM x 12 min 1: […]

CFCody WOD AMRAP 3: 24 Box Jump Overs (24/20) 24 KB SDHP (55/35) Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 21 cal row Max Power Cleans (135/95) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 18 KB SDHP Max Power Cleans (155/105) rest 3 minutes AMRAP 3: 15 Box […]