Strength/Skill EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – 7 Deadlift* MIN 2 – 15 Double Unders *Start moderate and build to workout weight Workout 4 ROUNDS FOR TIME 70 Double Unders (or 50 Reps of 4″ Plate Hops) 7 TNG Deadlift (AHAP) 2 Ro... Continue Reading

Strength/Skill 3-3-3-3-3 Push Press* *Build to 3RM Push Press. Workout 3 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press (115/75)|(75/55) -1:00 Rest b/t Sets- Purefit 3 SETS 2:00 Max Cal Row 1:00 Max Plank Hold 1:00 Max Push Press -1:00 Rest... Continue Reading

Workout PARTNER WORKOUT IN TEAMS OF 3… I. ON A 12:00 RUNNING CLOCK… Establish 3-Rep Bench Press for Each Athlete* *Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest ... Continue Reading

CFCody WOD 1000 meter row/run/ski 80 Double Unders 40 Unbroken Wall Balls 50′ single arm Overhead DB walking lunges* (55/35)(35/25) 500 meter row/run/ski 40 double unders 40 Unbroken Wall Balls 50′ SA OH DB walking lunges 300 meter row/run/ski... Continue Reading

CFCody WOD Benchmark Workout Thursday Choose 1 of the 3 Benchmark workouts Grace 30 Clean & Jerks (135/95)(95/65) *to get on the Glory board this must be done with (135/95) Helen 3 Rounds: 400 meter run 21 KBS (55/35)(35/25) 12 Pull Ups *Glory Board w... Continue Reading