WOD 30-20-10, for time of: Floor Press (135/95) (95/65) *OR push-ups Burpee Box Jump (24/20) Finisher: 5 Min Plank: rest as needed (5 minutes total-rest included) PUREFIT 25-20-15 DB Floor Press or Seated Press Burpees Stepups Finisher: 5 Min Plank: rest... Continue Reading

STRENGTH Every 2 minutes, for 10 minutes: 3 Snatch (squat, if mobility and technique allow)  *build in load, perform as unbroken touch and go sets WOD Run: 4 x 400m (rest 1 min between efforts) OR Row/Ski: 4 x 500m (rest 1 min between efforts) OR Bik... Continue Reading

CFCody Team WOD 30 Rounds: (15 each) 5 T2B/K2E/Weighted sit ups 3 Burpees over the bar 1 Clean & Jerk (135/95)(95/65) *Teammate completes entire round then swap.  1 person working at a time.  

CFCody WOD 4 sets: 7 Hang power cleans (115/85)(95/65) 14 Box Jumps (24/20) 7 c2b Pull ups/pull ups 14 Front Rack Reverse Lunges (115/85)(95/65) -rest 1 min after each set- *Stay consistent with each set. PureFit WOD 4 sets: 7 DB hang power cleans 14 Box... Continue Reading

CFCody WOD 27-21-18-15 Wall Ball DB Snatch (55/35)(35/25) *400 meter run/row/ski/bike(25/20) after each set PureFit WOD 27-21-18-15 Wall Ball DB Snatch *200-400 meter run/row/ski/bike(25/20) after each set