CFCody WOD Strength – Overhead SquatOn the 3 min x 5:3 RepsIncrease each set or stay at same weight WOD7 min AMRAP:3-6-9-12….Thrusters (95/65)(65/45)Chest 2 Bar Pull ups/pull ups/ring rows 12 Days of Christmas Challenge Day 12:Max Strict Pull ... Continue Reading

TEAM WOD (teams of 2, 1 person at a time, even on rope climbs) On a 12:00 clock:50-calorie row40 KB swings (35/53 lb)30 KB goblet squats20 burpeesMax rope climbs or lay to stand Rest 3 minutes, then repeat 1 more time through

WOD Every 3:00 for 7 rounds:12 deadlifts (105/155 lb)(75/115)(35/45)9 hang power cleans6 push jerks*Use the same barbell for each movement.**Score is slowest round. PUREFITEvery 2:30 for 6 rounds12 KB Deadlifts9 Hang KB cleans6 Push Press Finisher: 1,000 ... Continue Reading

Pre-workout:On a 8:00 clock:5 attempts at a high box jump or high box step up WOD8 rounds for time:8 alternating DB hang snatches (35/50 lb)(20/35 lb)8 box jump-overs or step ups (24/30 in)(20/24 in) PUREFIT 15 Min AMRAP10 alternating DB hang snatch10 Ste... Continue Reading

Open gym times 5:30-6:30 a.m. & 5:30-6:30 p.m. WOD For load:5-5-5-5-5:Push press Post-workout:EMOM 6::30 handstand walk or shoulder taps or hand stand holds:30 rest